Sunday, July 14 – Saturday, July 20

Week 10: 

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:

  • 7 Sets of 5 Reps @ 75% (60 sec. rest between sets)

Bench Press:

  • 5 Reps @ 65%
  • 5 Reps @ 75%
  • 5 Reps @ 85%
  • Max Reps @ Training Max

Accessory: Every 2 Minutes (x5)

  • 5 Glute Ham Curls
  • 10 DB Incline Bench Press (40/60)
  • 15 Diamond Push-Ups

 

Day 2:

Deadlift:

  • 7 Sets of 3 Reps @ 75% (60 sec. rest between sets)

Strict Press:

  • 5 Reps @ 65%
  • 5 Reps @ 75%
  • 5 Reps @ 85%
  • Max Reps @ Training Max

Accessory: 15 Minute AMRAP

  • :30 L-Sit (parallette/hanging/hanging low L-sit/hanging knee raise)
  • 15 DB Lat Raise

#WorkHardBeNice

Sunday, July 7 – Saturday, July 13

Week 9: 

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:

  • 5 Reps @ 65%
  • 5 Reps @ 75%
  • 5 Reps @ 85%
  • Max Reps @ Training Max

Bench Press:

  • 7 Sets of 5 Reps @ 75% (60 sec. rest between sets)

Accessory: 5 Rounds

  • 10 Strict Handstand Push-ups (Scale to :45 Handstand Hold/:45 Box Handstand Hold)
  • 15 DB Row Each Arm (35/50)
  • 20 Banded Glute Kickbacks

 

Day 2:

Deadlift:

  • 3 Reps @ 65%
  • 3 Reps @ 75%
  • 3 Reps @ 85%
  • Max Reps @ Training Max

Strict Press:

  • 7 Sets of 5 Reps @ 75% (60 sec. rest between sets)

Accessory: 8 Minute AMRAP

  • :30 Goblet Squat Hold (20/35)
  • 30 Alternating DB Curls (15/25)

Sunday, June 30 – Saturday, July 6

Week 8: 

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:

  • 7 Sets of 5 Reps @ 75% (60 sec. rest between sets)

Bench Press:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3 Reps @ 90%
  • Max Reps @ new Training Max

Accessory: 10 Minute EMOM

  • Minute 1: 12 DB Flye (20/30)
  • Minute 2: 12 Barbell Glute Bridges (heavy)

 

Day 2:

Deadlift:

  • 7 Sets of 3 Reps @ 75% (60 sec. rest between sets)

Strict Press:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3 Reps @ 90%
  • Max Reps @ new Training Max

Accessory:

  • TABATA 1: Hanging Leg Raises/Knee Raises
  • TABATA 2: Rear Delt Raises (15/25)

Sunday, June 23 – Saturday, June 29

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)

Sunday, June 16 – Saturday, June 22

Week 6: 

For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.

 

Day 1:

Back Squat:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Bench Press:

  • 5 Reps @ 75%
  • 3 Reps @ 85%
  • 1 + Reps @ 95%

Accessory: 10 Minute EMOM

  • 10 Single Leg Glute Bridge Per Side
  • 10 Plate Front Raises (25/45)

 

Day 2:

Deadlift:

  • 3 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Strict Press:

  • 5 Reps @ 75%
  • 3 Reps @ 85%
  • 1 + Reps @ 95%

Accessory: 12 Minute AMRAP

  • 6 Double KB Deadlift (35/55)
  • 12 KB Push Press (35/55)

Sunday, June 9 – Saturday, June 15

Week 5: 

For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.

 

Day 1:

Back Squat:

  • 5 Reps @ 75%
  • 3 Reps @ 85%
  • 1 + Reps @ 95%

Bench Press:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Accessory:

  • TABATA 1:
    • Dumbbell Reverse Lunges
  • TABATA 2:
    • Hand Release Push-Ups

 

Day 2:

Deadlift:

  • 3 Reps @ 75%
  • 3 Reps @ 85%
  • 1 + Reps @ 95%

Strict Press:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Accessory: 3 Rounds

  • 5 Strict Pull-Ups
  • 10 Dumbbell High Pull (35/50)
  • 15 Banded Good Mornings
  • 20 Double KB Swings (35/50)
  • 25 Abmat Sit-Ups

Sunday, June 2 – Saturday, June 8

Week 4: 

For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.

 

Day 1:

Back Squat:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Bench Press:

  • 5 Reps @ 65%
  • 5 Reps @ 75%
  • 5 + Reps @ 85%

Accessory: Every 2 Minutes For 10 Minutes

  • 5 Glute Ham Curls
  • 10 Dumbbell Incline Bench Press (35/50)
  • 15 Diamond Push-Ups

 

Day 2:

Deadlift:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Strict Press:

  • 5 Reps @ 65%
  • 5 Reps @ 75%
  • 5 + Reps @ 85%

Accessory: 15 Minute AMRAP

  • :30 L-Sit (Parallettes/Hanging/Hanging Low L-Sit/Hanging Knee Raise)
  • 10 Dumbbell Lat Raises (10/15)

Sunday, May 26 – Saturday, June 1

Week 3: 

For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.

 

Day 1:

Back Squat:

  • 5 Reps @ 65%
  • 5 Reps @ 75%
  • 5 + Reps @ 85%

Bench Press:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Accessory: 5 Rounds

  • 5 Strict Handstand Push-Ups (Scale to :30 Handstand Hold/Feet on box Handstand)
  • 10 Dumbbell Row (Per side) (35/50)
  • 15 Banded Glute Kickbacks

 

 

Day 2:

Deadlift:

  • 5 Reps @ 65%
  • 5 Reps @ 75%
  • 5 + Reps @ 85%

Strict Press:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Accessory: 8 Minute AMRAP

  • :30 Squat Hold
  • 20 Alternating Dumbbell Curls (10 per side)

 

 

 

Sunday, May 19 – Saturday, May 25

For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.

 

Day 1:

Back Squat:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Bench Press:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3+ Reps @ 90%

Accessory: 12 Minute EMOM

Minute 1:

  • 12 DB Flye (15/20)

Minute 2:

  • 12 Barbell Glute Bridges (HEAVY)

 

Day 2:

Deadlift:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Strict Press:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3+ Reps @ 90%

Accessory: TABATA

  • Banded Crunches (band overhead)
  • Rear Delt Raises (10/15)

Sunday, May 12 – Saturday, May 18

For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.

 

Day 1:

Back Squat:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3+ Reps @ 90%

Bench Press:

  • 5 Reps x 5 Sets @ 75% (60 sec . rest b/t sets)

 

Accessory: 3 Rounds

  • 10 GHD Hip Extensions (Scale to :30 Superman/Arch Hold)
  • 20 Bent Over Barbell Rows
  • 30 Banded Lat Pulldown

 

 

Day 2:

Deadlift:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3+ Reps @ 90%

Strict Press:

  • 5 Reps x 5 Sets @ 75%   (60 sec. rest b/t sets)

 

Accessory: 10 Minute AMRAP

  • 10 Zottman Curls (10/20)
  • 10 Front Squat (93/135)
  • 10 DB Overhead Tricep Extension (35/50)