5-3-1

Today marks the Sunday before the third week of 5-3-1. By right we are suppose to go on to 1reps with training max weights, however, due to my trip, we are hitting the first week of the second cycle of 5-3-1 on Monday. Due to messing up of travel dates, we will be hitting the third week of cycle 1 tmr. I will be only listing down the big lifts for now.

Weights used next week for 5 reps, 3 reps and finally 1 rep + is listed below:

Squat: 94.5kg, 107.1kg, 119.7kg
Press: 57.3kg, 65kg, 72.6kg
Bench: 74.2kg, 84.1kg, 94kg
Deadlift: 94.5kg, 107.1kg, 119.7kg




Might go up heavier for deadlift if the form is solid. It is all about the form.


Training split as below for the week after:

Monday:
Squats:

85kg, 100kg, 110kg

Tuesday
Military Press:

50kg, 60kg, 65kg

Thursday
Incline Bench:

65kg, 75kg, 85kg

Friday
Deadlifts:

85kg, 100kg, 110kg

Main things to focus on are to brush up the deadlift form and bring up the delts.