5, 3, 1 Protocol Second Cycle Week 5:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: 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: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^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 1-2 min 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...)
-burpees
-inverted rows (at a rack station under the bar)
Stretch: pec stretch on ground / lacrosse ball roll pecs
-JD
No comments:
Post a Comment