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Monday, May 25, 2015

New Program

25 May 2015


Bench press: warmup, 225 x 3, 255 x 3, 285 (3+) x 9

Joker sets 305 x 3, 325 x 2

Pretty surprised by the nine reps with 285. My best ever with that weight was ten reps, and at that time my repping strength was much better than it is today. Also nine reps on a 3-rep day is a good starting point for this sort of program.

Seated cable row 30 total reps

Dips 2s x 12

Seated DB curl 50 total reps

Rope pushdown 50 total reps

Bodyweight is holding at 210. Dipped to 208-209 a couple of times, and once all the way down to 207, but average for the week was still around 210.

4 comments:

Jason Harris said...

Glad you like the new program. Nice numbers on the BP.

MichiganMethod said...

New programs give a nice change of pace. Also, you have an excuse to deload a little bit.

Fatman said...

What I like about this 3/5/1 idea are the joker sets. If you're done with your prescribed work and feel like you can do more, you can hit one, or two, or eleven joker sets. If you feel like shit or don't have time, you don't have to do any. I'll try to save most of the joker effort for the "1+" week.

I think 3/5/1 is a good evolution of 5/3/1. Mainly the joker sets and deloading once every 7 weeks instead of every 4. Actually, you don't go for rep maxes on the "5s" week, so you can go easier on these and don't have to deload at all. Good stuff.

lyftapajobbet said...

I hope you get as much out of 3/5/1 as I have. go for it!