the2ndoak wrote:

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So on the deads day, you'll place it after I assume?

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arnold23 wrote:

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Nice! I've had awesome success with using 5-3-1 in my athlete's programs.
What percentage scheme will you be applying? If I remember correctly there are 2 different schemes.

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6/28

Quads and lower abs:

First day on the new program. On purpose, starting off lighter to build momentum
Solid pump and nice workout. Too hot and humid today!

Squat: 4 warms, 250/5 290/5 330/5
Leg Ext: 2 warms, 85/10 95/10,9
Walking lunges: 2 warms, 60/6 65/6
Leg Press: 2 warms, 360/18,17

Low ab work

15 min cardio

winflex wrote:

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Plan looks good. Momentum is a good thing!

Why no militaries though?

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 Thanks.

The military pressing hurt my elbows too much and coupled with flat bench, it may be overdoing it.  I may change and try it though.

6/30

Chest and ticeps workout:

Another great workout and the mind muscle connection was there!. I forgot to mention in a my previous post that I am using All In 1 for pre workout at 2 scoops.
Today was the first day on the 5 3 1 bench and it was pretty easy. For kicks I will do an additional set and go to failure at the end. My chest was fried! Eye's on competing next year.

Flat bench: 3 warms, 170/5 195/5 220/5,7
Chest dips: 2 warms, 3 chains/8,8 drop set w/bw
In db press: 1 warm, 70/10 72/10 drop set
Tricep pressdown: 2 warms, 75/8 77/8
Two arm kb: 1 warms, 20/10,10
1 arm pressdown: 15/14 17/12

20 min cardio

arnold23 wrote:

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Joe, here are the percentage and reps I used in a few of my athletes programs. Everyone's numbers went up 5-10 lbs every 3 weeks.

Using 90% of their 1RM.
Week 1
75% x5
80% x5
85% x(___) as many as possible

Week 2
80% x3
85% x3
90% x(___) as many as possible

Week 3
75% x5
85% x3
95% x(___) as many as possible

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 Ok, that is the other version/higher %  listed.
I plan doing the lower % for a number or rotations in hope of exceeding my current maxes.  We will see.

7/2

Delts and biceps:

Really good workout and nice finish to the first round. I will be applying the 5 3 1 to a seated db shoulder press. The program calls for a standing military, but doing that with a flat bench is just too much for the rotators. I am confident that I will make gains and break PRs.

Db delt press: 2 warms, 65/5 75/5 85/5,7
1 arm cable side lateral: 2 warms, 25/9,10
Rear delt raise ss
with Db shrugs: 3 x
In db curl: 2 warms, 45/5 50/5,6
Cable curl: 1 warm, 60/8,9
1 arm preacher: 30/9 25/11

20 min cardio

7/3  complete rest day.

7/6

Chest and tricep workout:

Great workout today and straight up gains throughout.
As I progress through the 5-3-1, I am excited to see what it will bring.

Flat bench: 3 warms, 180/3 205/3 230/3,7
Chest dips: 1 warm, 3 chains/8,9,9 drop set
In db press: 2 warms, 80/10,10
Tricep pressdown: 2 warms, 75/8 80/8
Db kb: 20/10,11,10
1 arm pressdown: 17/13,12

20 min cardio

7/8

Delt and bicep workout:

Another hot one but another solid training day. I actually hit a pr for reps on the db press. After doing the prescribed rep scheme and doing what was called for, I completed a final all out set. I did 90 for 7 after the first set of 3.

Db press; 2 warms, 70/3 80/3 90/3,7
1 arm cable side lateral: 2 warms, 27/9 drop set
Seated rear delt ss
with Bar shrug: 3 x
In db curl: 2 warms, 50/3 55/3,5
Cable curl: 1 warms, 60/8,9
1 arm preacher curl: 30/11,10

20 min cardio

7/11

Back and calves workout:

A really good first thing in the morning workout. All number were up including the bw pullups. The little twist was doing t bar rows at the end of the workout, and I was spent and burned.

Pullups: 5 sets to failure
Db Bench row: 1 warm, 85/8,9,8 drop set
Lat pulldown under: 2 warm, 130/9,9
T bar row: 1 warm, 135/10,9 drop set
Calf raises: 2 warms, 45/20,18,17 2 dropset

20 min cardio