Tuesday, October 7, 2014

Advanced 5/3/1 Week 1

Tues,  7 Oct 14

Squats: 140x5, 165x3, 190x2, 210x1, 235x4x5, 235x9
Deadlifts: 160x5, 190x3, 215x2, 245x1, 270x3x5
Chins: BWx5x5

Figured out my 1Rms and am starting advanced 5/3/1. This version should work better for me as I'll be running four sessions a week.  It was pretty easy today,  and I hit 9 reps on the last set.  I always find the beginning of a program scary light,  but by the end I felt as if I worked out without killing myself.

Mon: Squat,  deads ,  chins
Wed: Bench,  OHP,  leg raises,  maybe something else.
Fri: Deads ,  Squats,  chins
Sat: OHP,  Bench,  leg raises

Primary is 5/3/1, secondary is 3x5, assistance is 25 reps.

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