5, 3, 1 Protocol Week 3:
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump-rope, explosive empty bar bench practice
Main Lift: Use the percentages below of your max (or add 10lbs from last week)
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 5 rounds
-5 handstand push-ups OR 10 push-ups
-10 bent over kettlebell rows (use 2 k.b. at the same time) - 35 or scale up to 53
Stretch: prisoner hand position behind head, partner pulls elbows back together and hold
-JD
155x9
ReplyDeleteDid the body-weight accessory work
100x5. Fail on 6 (woops). Matched 5RM from 3 weeks ago. Then 5x6 push-ups and 9x jump up and do a negative pull-up
ReplyDeletebench
ReplyDelete205x6
triumvirate as Rxed w/ 35 d.b.
Bench
ReplyDelete260x4
Wasn't really feeling it yesterday.
Oly lifting
Almost cleaned 225, but couldn't find balance at bottom. Got up to 205. Used 4" weight belt for first time.
Bench
ReplyDelete6x225
Oly-lifting:
1 RM C&J at 245.
Bench Press:
ReplyDelete70 lbs × 5
95 lbs × 5
115 lbs × 3
145 lbs × 5
155 lbs × 3
165 lbs × 7
Clean and Jerks (1 rep progressively increasing till fail)
45 lbs
135 lbs
155 lbs
185 lbs
205 lbs (PR) - previous Clean PR - 190lbs, Push jerk - 195 lbs
225 lbs failed twice
2 singles at 205 lbs -
was breathing for too long - need to breath once
and go for the jerk!
2 singles at 185 lbs - did it easily - worked on my form!
2 sets of 3 high pulls and 3 RDLs @ failed weight
225 lbs