Sunday, June 23 – Saturday, June 29
Posted on June 24, 2019 by Anna Follman
Week 7:
For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.
We are on the 2nd 6 weeks of this strength cycle. Add the following weight to your initial Training Max to base your percentages on.
Squat & Deadlift – Increase by 10lbs
Bench press & Strict Press – Increase by 5lbs
Day 1:
Back Squat:
- 3 Reps @ 70%
- 3 Reps @ 80%
- 3 Reps @ 90%
- Max Reps @ new Training Max
Bench Press:
- 7 Sets of 5 Reps @ 75% (60 sec. rest between sets)
Accessory: 3 Rounds
- 10 Weighted GHD Hip Extensions (15/25)
- 20 Snatch Grip Deadlifts (unbroken)
- 30 Banded Straight Arm Lat Pulldowns
Day 2:
Deadlift:
- 3 Reps @ 70%
- 3 Reps @ 80%
- 3 Reps @ 90%
- Max Reps @ new Training Max
Strict Press:
- 7 Sets of 5 Reps @ 75% (60 sec. rest between sets)
Accessory: 10 Minute AMRAP
- 10 Zottman Curls (15/25)
- 10 Overhead Squats (73/115)
- 10 DB Overhead Tricep Extensions (45/60)
