Chest Wk 2 5/3/1 SVR

Barx10

5 pull-ups

Barx10 

5 pull-ups 

40x5

3 pull-ups

50x5

3 pull-ups

60x3

3 pull-ups 

65x5

3 pull-ups

75x5 

3 pull-ups

85x10

3 pull-ups

75x5

3 pull-ups

65x14

3 pull-ups

Incline db press

20x12 for 4 sets

Military Press

35x5 for 3 sets

T bar rows

55x10 for 3 sets

Shoulders Wk 2 5/3/1 SVR

Barx10

27.5x5

35x5

40x3

42.5x5

50x5

57.5x8

50x5

42.5x12

Bench Press

Barx10

52.5x10 for 5 sets

Arnold Press superset side lateral raises 

16,8 x12 for 3 sets

Db rows

38x10 for 2 sets

Bench Wk 1 5/3/1 SVR

Band Warmups 

Bench Press

Barx10 for 2 sets

45x5

55x5

65x3

70x3

80x3

90x7

Military Press

35x10 for 5 sets 

Incline db press

20x12 

20x12

20x9 rest pause 4

Machine flys

40x12 for 3 sets

Kroc Rows

30x20 for 3 sets

Deadlift Wk 1 5/3/1 SVR

Side lateral raises

4x25 for 2 sets

Deadlift 

60x5

67.5x5

80x3

87.5x3

97.5x3

110x7

Goblet squat superset bb shrugs

16x10, 80x10 for 3 sets

Lat Pulldowns

60x20

60x10

60x10

Shoulders Wk 1 5/3/1 SVR

Military Press

Barx10 for 2 sets 

30x5

37.5x5

42.5x3

47.5x3

52.5x3

60x5

Flat Bench

Barx10

60x10

60x10

60x10

60x9

60x8

Arnold Press SS Side Lateral Raises

16x12, 8x12 for 3 sets

Seated db curls

8x15

8x12

Deload 2

Bands

Bench Press

20x10

40x5 for 2 sets

60x5

70x3

80x5 for 5 sets 

Db Incline bench

22.5x10 for 3 sets 

Lat Pulldowns

70x10 for 3 sets

Deload

After 1 week

Barbell shoulder press

Barx10

30x5

40x5

45x3

50x5 for 5 sets

Seated db press

20x10 for 3 sets

Rear delt cable flys

6.25x12 for 3 sets 

Lat Pulldowns

70x10 for 3 sets

Side lateral raises

10x10 for 3 sets

Ez bar curls

20x10 for 3 sets 

Bench Press Wave 4 Week 2

Barx10 for 2 sets 

20x5

47.5x5

57.5x5

67.5x3

72.5x3

85x3

95x8

Joker

100x3

102.5x2

BBB

72.5x5 for 5 sets

Machine flys

47x12 for 5 sets 

Lat Pulldowns

75x20 for 3 sets

Deadlift Week 4 Wave 2

Side lateral raises

4x25 for 2 sets

60x5

67.5x5

80x3

87.5x3

97.5x3

110x10

Joker

120x3

125x3

Hammer strength machine rows

90x10 for 5 sets

Db curls

10x10 for 3 sets

Abs

Leg raises and side twists for 3 sets 

Shoulders Wave 4 Week 2

Bands

Barx10

20x5

32.5x5

40x5

47.5x3

50x3

57.5x3

65x7

Joker

67.5x3

BBB

50x5 for 4 sets

50x8

Lat Pulldowns

70x20 for 3 sets

Barbell curls

Barx10 for 3 sets

Bench Press Wave 4 Week 1

Band Warmups

Barx15

Barx10

42.5x5

52.5x5

62.5x3

67.5x5

80x5

90x10

Joker

95x4

BBB

67.5x5 for 5 sets (2sec pause)

Machine Flys

40x12 for 5 sets (3sec pause)

Lat Pulldowns

70x20 for 3 sets

Barbell curls 

Barx10 for 3 sets

Deadlift Wave 4 Week 1

Hammer strength shoulder machine 

10x50

Deadlifts

60x5

65x5

75x3

80x5

92.5x5

105x11

Joker

110x5

115x5

Hammer Strength Machine Rows

60x20

Shoulders Wave 4 Week 1

Barx10 for 2 sets

30x5

35x5

42.5x3

47.5x5

52.5x5

60x11

Joker

62.5x5

65x3

BBB

47.5x5 for 4 sets

47.5x8

Kroc Rows

40x10 for 5 sets

Standing db curls

10x10 for 3 sets

Rear delt cable flys

6.25x20 for 3 sets

Arms

Band Warmups

Cable flys

8.75x20 for 3 sets 

Machine flys

40x10 for 2 sets (3 sec pause)

Barbell curls

Barx15

30x12

35x10

40x8

Incline curls

10x10 for 3 sets 

Db overhead tricep extension 

12x12 for 3 sets

Cable triceps

28x15 for 3 sets

Bench Press Wave 3 Week 3 Beyond 5/3/1

Warmup

Barx10 for 3 sets

50x5

60x5

70x3

72.5x5

85x3

95x9

Joker

100x1

110x1

115x1

120xnope (need more speed off the chest)

BBB

75x5 for 5 sets (2sec pause)

Incline db press

30x8

30x5

Lat Pulldowns

65x20

65x20

65x20

Face pulls 

13.75 x20 for 3 sets

Deadlift Wave 3 Week 3

60x5

72.5x5

82.5x3

90x5

100x3

112.5x7

Joker

117.5x1

122.5x1

127.5xnope

Hammer Strength Machine Rows

80x10 for 5 sets 

Reverse grip Pulldowns

40x15 for 3 sets

Dumbbell side laterals

4x50

Shoulders Wave 3 Week 3

Warmups

Ex10 for 2 sets 

35x5

42.5x5

47.5x3

52.5x5

57.5x3

65x4

Joker

67.5x1

70x1

72.5 failx3

BBB

52.5x10

52.5x8

52.5x6

52.5x5

52.5x5

Kroc Rows

45x10 for 4 sets 

Barbell curls 

Ex10 for 3 sets 

Chest and Arms

Ex15 for 2 sets

Barbell Bench Press

60x15

60x10

60x10

60x10

60x12

CG Bench Press

60x10

70x10

75x7

Skull crushers

Ex12 for 2

25x12

30x10

Cable flys

8.75x20 for 3 sets

Barbell curls

Ex12 for 7 sets

Machine flys

40x12 with 3 sec pause for 2 sets

Last set to failure 

Bench Press Wave 3 Week 2 Beyond 5/3/1

Band Warmups

Tricep push downs

Face pulls

For 3 sets 

Barbell Bench Press

Warmup

Ex12 for 2 sets 

45x5

55x5

65x3

70x3

80x3

90x10

Joker

95x3

100x3

105x2

BBB

70x5 for 5 sets

Kroc Rows

35x20 for 3 sets 

Lat Pulldowns

65x10 for 3 sets

Right elbow is cranky today. Do more rehab work!

Deadlift Wave 3 Week 2

Feeder workout

Side lateral raises

4x50

Hammer strength shoulder press

10x100

Deadlift

Warmup

60x5

62.5x5

77.5x3

82.5x3

95x3

107.5x9

Joker

112.5x3

117.5x3

Hammer strength row machine

60x10

80x10 for 4 sets

Lat Pulldowns 

60x10

55x10 for 4 sets 

Shoulders Wave 3 Week 2 Beyond 5/3/1

Warmup

Ex10 for 2 sets 

32.5x5

37.5x5

45x3

47.5x3

52.5x3 (quite slow)

62.5x7

Joker

65x3

67.5x3

BBB

47.5x10

47.5x10

47.5x10

47.5x7 rest pause 2

47.5x7 rest pause 2

Kroc Rows

40x10 for 5 sets

Standing curls with fat grips 

12.5x10 for 5 sets

Conditioning Wave 3 Week 1

Feeder workout

Machine Press 15x100

Machine Flys 12x100

Ez-bar curls

10x10

30x8 for 4 sets

Isolation curls 

10x10 for 5 sets 

Overhead cable tricep extension

21x30

28x12 for 3 sets

Seated bicep curls

10x10 for 3 sets 

Dips

BWx12 for 3 sets

Seated tricep overhead extension

10x12 for 3 sets

Side Lateral Raises

10x15 for 3 sets

Bench Press Wave 3 Week 1 Beyond 5/3/1

Band Warmup

Ex15 for 2 sets

40x5

50x5

60x3

65x5

75x5

85x12

Joker

90x5

92.5x5

95x4

BBB

65x5 for 5 sets (paused)

Kroc Rows

40x10 for 5 sets

Lat Pulldowns

70x15

Foam Roll

Deadlift Wave 3 Week 1

Feeder Workout

Machine Rows

15x50

Rear Delt Machine

12x50

Warmup

60x5

60x5

72.5x3

77.5x5

90x5

100x10

Joker

105x5

110x5

BBB

80x5 for 5 sets

Lat Pulldowns

65x20 for 3 sets

Shoulders Wave 3 Week 1 Beyond 5/3/1

Band warmup 

Push downs

Face pulls

12-15 reps

Barbell Press

Warmup

20x10 for 2 sets

27.5x5

35x5

42.5x3

45x5

52.5x5

57.5x11

Joker

60x5

62.5x4

BBB

45x10

45x10

45x10

45x9

45x10

Kroc Rows

40x10 for 5 sets

Conditioning Wave 2 Week 3 Beyond 5/3/1

Shoulder band dislocations x 10 for 2

7.5 rear delt flys x 12

Feeder workout 

Machine Flys

19x100

12x50

Rear Delt Machine Flys

33x35 for 3 sets 

Ez bar curls

10x10

30x8

35x8

35x6

Incline Curls

7.5x12 for 5 sets

Cable triceps extensions

21x30

28x15

28x12

28x12

Standing db curls 

10x12 for 3 sets 

Seated overhead triceps extensions 

12.5x12 for 3 sets

Bench Wave 2 Week 3 Day 4 Beyond 5/3/1

Band Warmups

20x15

20x15

40x10

50x5

60x5

70x3

75x5

82.5x3

92.5x8

Joker

97.5x1

102.5x1

110x1

112.5 FAIL

BBB

80x5 for 5 sets

Kroc Rows

35x20 for 3 sets 

Conditioning Wave 2 Week 3 Day 2 Beyond 5/3/1

Feeder Workout

15x100 Machine Rows

15x100 Lat Pulldowns

15x50 Machine Rows

2kgx50 db laterals

Arnold Presses

10x10

12.5x10

15x10 

17.5x12 for 3 sets 

Farmers Walk

5 sets

Shoulders Wave 2 Week 3 Day 1 Beyond 5/3/1

Bands warmup

20x10 for 2

35x5

40x5

47.5x3

50x5

57.5x3

62.5x6

Joker

67.5x1

70x1

72.5 no go

BBB

50x10

50x10

50x10

50x9

50x7

Kroc Rows

40x10 for 5 sets

Lat Pulldowns

65x10

65x10

65 to failure (thanks Max)

Conditioning Wave 2 Beyond 5/3/1

Rear delt machine 

33x35

33x35

26x25

Hammer curls 

10x10

17.5x8 for 3 sets 

Incline curls

7.5x12 for 5 sets 

Cable overhead extensions 

21x30

28 - 3 sets to failure ~10+ reps 

Standing db curls

10x12 for 3 sets 

Seated db triceps extension 

10x12 for 3 sets

Seated incline curls 

10x10 for 2 sets

Farmers Walks

5 sets of 20m to-and-fro

Averaging 24-25sec each

Bench Wave 2 Week 2 Day 4 Beyond 5/3/1

Bar x10 x2 sets

45x5

55x5

65x3

70x3

77.5x3

87.5x10

Joker

92.5x3

97.5x3

100x3

102.5x2

2-board press

100x1

100x2

100x1

BBB

77.5x5

80x5x4sets

Lat Pulldowns

80x10x5sets

80x15

Shoulders Wave 2 Week 2 Day 2 Beyond 5/3/1

Warmup

Band push downs, rear extensions, shoulder dislocations

Ex10

20x10

30x5

37.5x5

42.5x5

47.5x3

52.5x3

60x8 rest pause 1

Joker 62.5x3

50x5 for 5 sets

Kroc Rows 

25x40

Today cui, just recovered from mild flu :(

Bench Meet

1st attempt 95

2nd attempt 105

3rd attempt 115 (fail)

4th attempt 115 (fail)

BW (86) for reps

10 reps 

Bench Press Wave 2 Week 1 Day 4 Beyond 5/3/1

Warmups

Band push downs

Rear delts

Shoulder dislocations 

15 reps each

Flat Bench

Bar x15 x 2 sets

40x5

50x5

60x3

65x5

75x5

82.5x12

Joker 87.5x5

Bench Daddy

110x3 for 3 sets 

Pause-Bench

70x5 (2 sec pause) for 3 sets

Slight incline db bench

30x6

35x6

35x6

Rear delt machine

40x35

40x35

40x35

26x30

26x30

GHR Sit-ups

5x10

Conditioning Wave 2 Week 1 Day 2 Beyond 5/3/1

Farmers Walk with 20kg plates

3.5 sets

(Grip is lousy)

Lat pulldown

65x10 for 6 sets

Side Lateral Raises

10x10 for 5 sets

GHR sit-ups

3x10

Shoulders Wave 2 Week 1 Day 1 Beyond 5/3/1

Warmup: shoulder dislocations 

Military Press

27.5x5

40x3

40x3

Set 1: 45x5

Set 2: 50x5

Set 3: 60x10

Joker: 62.5x5

Push Press

65x3 for 5 sets

BBB

45x5

50x5 for remaining 4 sets

Dumbbell Rows

40x12

40x12

40x10 for remaining 3 sets

GHR Sit-ups

5 sets of 10

Hi Megan!