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5/3/1 Program Changes: New Plan for Cycle 8

01 Sep

 

New Plan for Cycle 8:

Sticking with 2 days/week training schedule.
Will actually do most of what is suggested to do for such a training schedule after rereading the 5/3/1 book.
(I didn’t realize the setup was different compared to 3-4 day/week schedule.)

Week 1:

Day 1:

Squat – 5/3/1 sets/reps
Front Squat – 5 x 10
Straight Leg Deadlift – 5 x 10
Hanging Leg Raises (Toes to Bar) – 5 x 10

Day 2:

Bench Press – 5/3/1 sets/reps (Fat Gripz on warm-up sets)
Pull-ups – Superset with bench press for 5-10 reps
Overhead Press – 5 x 10 (Fat Gripz all sets)
Dips – superset with overhead press for 5-10 reps
Kroc Rows – 1 max rep each arm (No Straps!)
Ab Wheel Rollouts – 5 x 10

Week 2:

Day 1:

Power Clean – 5/3/1 sets/reps
Deadlift – 5/3/1 sets/reps
Box Squats – 5 x 10
Good Mornings – 5 x 10
Weighted Sit-ups – 5 x 12-20

Day 2:

Overhead Press – 5/3/1/ sets/reps (Fat Gripz on warm-up sets)
Chin-ups – Superset with overhead press for 5-10 reps
Bench Press – 5 x 10 (Fat Gripz all sets)
Dips – superset with bench press for 5-10 reps
Kroc Rows – 1 max rep each arm (With Straps!)
Dumbbell Side Bends – 5 x 10/side

I think I have been focusing too much on getting as heavy weight as I can even on the assistance work.
On the assistance work I will try to do them lighter so it would be easier to do with less rest time between sets but still challenging.
So instead of 50% of current Training Max I will probably start with 30% again and play around with the numbers from there.

It was suggested to do Chin-ups after all pressing movements.
I really like doing dips and that is why the setup is like that on pressing days.
Also enjoyed using the newly acquired Fat Gripz and will be using them exclusively on pressing days.

I also am going to be doing Front Squats and Good Mornings that I have never really done before.
Need to find an ideal weight for it somehow.
I will probably do a ramped set on it the first couple times I do it till I find the right weight.

 

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Posted by on September 1, 2012 in Program

 

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