Military Press Date Weight Reps Projected Max #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Date

Bench Press Weight Reps Projected Max #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Power Cleans Date Weight Reps Projected Max 155 0 0 0 0 0 0 0 0 Date

Bodyweight Weight BF%

0 0 0 0 0 0 0 .

Squat Date Weight Reps Projected Max #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Date Deadlift Weight Reps Projected Max #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 .

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set 1 set 2 set 3 Weight 75 85 95 Reps 5 5 5 Weight 80 90 100 OH Press Reps 3 3 3 Weight 85 95 105 Day 1 Max 110 set 1 set 2 set 3 Weight 185 210 240 Reps 5 5 5 Weight 200 225 255 Deadlift Reps 3 3 3 Bench Press Reps 3 3 3 Weight 210 240 270 Day 2 Max 280 set 1 set 2 set 3 Weight 125 140 160 Reps 5 5 5 Weight 130 150 170 Weight 140 160 180 Day 5 Max 185 set 1 set 2 set 3 Weight 155 180 200 Reps 5 5 5 Weight 165 190 215 Squat Reps 3 3 3 Weight 180 200 225 Day 6 Max 235 .

75 111 Deload Reps 5 3 1 wt x 5 reps 117.5 101.5 129.25 141 .Deload Reps 5 3 1 wt x 5 reps 55 65 70 Deload Reps 5 3 1 wt x 5 reps 140 154 168 Reps 5 3 1 wt x 5 reps 92.

Matt Rhodes variation for 5/3/1 http://asp.elitefts.asp?qid=113986&tid= OH Press Week 1 set 1 set 2 set 3 singles Weight 85 100 110 120 Reps 3 3 3 3 singles Weight 80 90 105 none Week 2 Reps 5 5 5 Weight 90 105 115 120 Deadlift Week 1 set 1 set 2 set 3 singles Weight 205 235 265 290 Reps 3 3 3 3 singles Weight 190 220 250 none Week 2 Reps 5 5 5 Weight 220 250 280 290 Week 3 Reps 5 3 1 2 singles Week 3 Reps 5 3 1 2 singles Max Max 290 120 Bench Press Week 1 set 1 set 2 set 3 singles Weight 140 160 180 195 Reps 3 3 3 3 singles Weight 130 150 170 none Squat Week 1 set 1 set 2 set 3 singles Weight 160 180 205 225 Reps 3 3 3 3 singles Weight 150 170 195 none Week 2 Reps 5 5 5 Weight 170 195 215 225 Week 3 Reps 5 3 1 2 singles Week 2 Reps 5 5 5 Weight 150 170 190 195 Week 3 Reps 5 3 1 2 singles Max Max Final sets are NOT taken to failure 225 195 .com/qa/default.

Week 4 Weight 60 70 75 none Reps 5 5 5 Week 4 Weight 145 160 175 none Reps 5 5 5 Week 4 Weight 100 110 120 none Reps 5 5 5 Week 4 Weight 115 125 135 none Reps 5 5 5 .

Acessory work is up to you 280 110 .Back Squat 95lbs x 30 Day 2 .Back Squat 95lbs x 30 reps x 2 sets Week 2 Day 1 .Back Squat 95lb x 30 reps Day 2 .5/3/1 with integrated high rep squats based on article from Dan John http://www.com/free_online_article/sports_body_training_performance/mass_made_simple Breaking In Period Week 1 Day 1 .Back Squat 115lbs x 2 Program Template Week 1 set 1 set 2 set 3 Weight 125 140 160 Week 1 set 1 set 2 set 3 Weight 155 180 200 Reps 5 5 5 Reps 5 5 5 Bench Press Week 2 Weight Reps 130 3 150 3 170 3 Front Squats Week 2 Weight Reps 165 3 190 3 215 3 OH Press Week 2 Weight Reps 80 3 90 3 100 3 Deadlift Week 2 Weight Reps 200 3 225 3 255 3 Back Squat Week 2 Weight Reps 145 25 145 20 Week 3 Weight 140 160 180 Week 3 Weight 180 200 225 Max Day 1 Max 235 185 Week 1 set 1 set 2 set 3 Weight 75 85 95 Week 1 set 1 set 2 set 3 Weight 185 210 240 Week 1 Max 255 set 1 set 2 Weight 145 145 Reps 20 15 Reps 5 5 5 Reps 5 5 5 Week 3 Weight 85 95 105 Week 3 Weight 210 240 270 Week 3 Weight 150 150 Max Day 2 Max Complexes should be incorporated as part of your general warm-up.tmuscle.

Back Squat as week 1 plus some weight x 20 reps then a second set of 15 reps . Week 3 Day 1 .Can include a 3rd workout as a "Bonus Day" to do any accessory work you feel is needed.Back Squat 50% .5/3/1 as written with your own accessory work Day 2 .5/3/1 as written with your own accessory work Day 2 .Back Squat with the weight from last week x 25 reps then a second set of 20 reps. Program Details Start with the 2 week breaking Period. then go to the program Week 1 Day 1 .5/3/1 as written with your own accessory work Day 2 .60% of your 1RM x 20 reps then a second set of 15 reps Week 2 Day 1 .

5 129.25 141 Week 3 Reps 5 3 1 Week 3 Reps 5 3 1 Week 3 Reps 20 15 Deload wt x 5 reps 55 65 70 Deload wt x 5 reps 140 154 168 Deload .5 101.Back Squat 95lbs x 30 reps then 115lb x 30 reps ay 2 .75 111 Deload wt x 5 reps 117.ance/mass_made_simple ay 1 .Back Squat 115lbs x 25 reps x 3 sets Week 3 Reps 5 3 1 Week 3 Reps 5 3 1 Deload wt x 5 reps 92.

feel is needed. ond set of 15 reps . set of 15 reps econd set of 20 reps.

Weight Plate Metabolic Circuit . rest 90 sec. 90 sec b/t sets. rest 90 seconds. goal is 45lbs x reps OH Squat 6 to 8 Swings 6 to 8 Rows 8 to 10 Rev Lunge and Twist 8 to 10 Diagonal Chops 8 per side 6 to Southwood Complex (Dan John) Power Clean 8-6-4 Military Press 8-6-4 Front Squat8-6-4 Complex A for 8s (Dan John) Row 8 reps Clean 8 reps Front Squat8 reps OH Press 8 reps Back Squat8 reps GMs 8 reps Complex E for 8's (Dan John) Power Clean OH Press Back Squat GMs Behind the neck press Front Squat Complex F for 8's (Dan OH Squat Back Squat GMs Front Squat Rows Deadlift Cosgrove Complex . then 4 reps and so o Deadlift Romanian Deadlift Bent Over row Powerclean Front Squat Push Press Back Squat GMs Chase Karne's Complex 6 reps/round with 90 sec rest RDL Hang Clean Front Squat OH Press Back Squat Hang Snatch Bent Rows . 5 reps of each.grab a single Oly weight plate and go.6 reps of each.

goal is 45lbs x 5 rounds omplex F for 8's (Dan John) ack Squat ont Squat then 4 reps and so on .sets.

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