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  • 531 Full Body - September 18 2013

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    Rory Blanchard
    34 views1 page
    full body template 5/3/1

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    full body template 5/3/1

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    34 views1 page

    531 Full Body - September 18 2013

    Uploaded by

    Rory Blanchard
    full body template 5/3/1

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Cycle 1

    Day 1
    Squat 225/55/85 10,8,6
    Bench Press 135x10, 155x8, 175x6 SS w/ DB row
    Power Clean 135/45/55x5
    Day 2
    Front Squat x10,6,8 @ 135/55/85
    Press 5x5,5x3,5x1 (Week 1 120, Week 2 130, week 3 140)
    Deadlift 1x5 (wk 1 225, wk2 275, wk3 315)
    Pulldowns
    Day 3
    Squat 5x1 (week 1 315, week 2 325, week 3 335)
    Bench 5x1 SS w/ DB row (week 1 205, 215, 225)
    Power Clean 5x1 (week 1 175, week 2 180, week 3 185)
    Dips
    Curls
    Assistance Scheme
    Week 1 3x20
    Week 2 4x8-10
    Week 3 5x6
    Deload Week 3x10

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