12-21-2011 Wednesday

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: row 500m

Main Lift: Use the percentages below of your max

Overhead 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: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:

-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps

OR

Metcon: 5 rounds of 8's

-8 Decline push-ups
-8 chest to bar chin ups (strict)
-8 SDHP

Stretch: band shoulder stretch

-JD