Sunday, May 19 – Saturday, May 25

Posted on May 18, 2019

For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.

 

Day 1:

Back Squat:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Bench Press:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3+ Reps @ 90%

Accessory: 12 Minute EMOM

Minute 1:

  • 12 DB Flye (15/20)

Minute 2:

  • 12 Barbell Glute Bridges (HEAVY)

 

Day 2:

Deadlift:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Strict Press:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3+ Reps @ 90%

Accessory: TABATA

  • Banded Crunches (band overhead)
  • Rear Delt Raises (10/15)
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