01-23-12 Monday

5, 3, 1 has been working out pretty well for everyone. To shift to a more focused O-lifting cycle I think it would be a good idea to start front squats in place of back squats and keeping O-lifting Monday and or Friday. If you are going to do 2 of the main lifts, Do bench press or standing press the same day as lower body (but it would probably be a good idea to take the next day off).

Any input or posts are welcomed.

5, 3, 1 Protocol Week 1 of Cycle 3:

Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.

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: 65% x 5
Set 2: 75% x 5
Set 3: 85% 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): 6 minutes AMRAP 8's

8 Elevated push-ups (on box or feet in low rings)
8 SDHP - 53KB
8 Sit-ups

Stretch: foam roll
-JD