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Old 03-10-2014, 01:16 AM   #7
Gorship
Gorship
wants to earn the right to say he Lifts
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Join Date: Apr 2013
Posts: 280
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Training Type: Powerbuilding
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Default ok revision 1.1

So the 3/5/1 idea looks really nice, I like the idea of consistently going for a strong pull. For me that will keep me really motivated.

So basic notes:
At 6weeks Deload using 5/5/5 @ 50-60-70%
Weeks 1 and 3 will go for 1XAMRAP (deadlifts I will do singles and reset on)
weeks 2 will follow "first set last" and do 3x3 at 70% with pausing to help learn to get out of the hole.

Week 1
3x3 (70-80-90) + TM @ AMRAP
Week 2
3x5 (65-75-90) + first set last @ 70%
week 3
5/3/1 (75-85-95) + TM @ AMRAP

Press Day:
Mill Pres 3/5/1
Bench 5x10
pull down 5x10

Deadlift day:
Deadlift 3/5/1
squat 5x10
ab roll out 5x15

bench:
Bench press - 5/3/1
5x10 press
Kroc rows 5x10

squat:
squat 5/3/1
DL 5x10
Goblet squats 5x10
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