5, 3, 1 Protocol Week 4: De-loading Week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: jump-rope, position push-ups
Main Lift: Use the percentages below of your max
Bench Press (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
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): 10! (10, 9, 8, 7...)
-Ring-push-ups
-Kipping pull-ups
-135lbs RDL (straight legged deadlift)
Stretch: pec stretch and lacrosse ball roll
-JD
Bench
ReplyDelete165*5
Metcon
7:35