Hey, I've just joined the forum so i can share my 5/3/1 program and hopefully get some constructive criticism. No, Its not bread and butter 5/3/1. Its 5/3/1 with assistance exercises of my choice. I've been lifting for a couple of years and could probably just go ahead and do this. But I figure why not share it. I might get a few ideas.
Anyway here goes.
OHP Day
5/3/1 sets - final set x3
face pulls - 5 sets of 10-12 (trying to bring my shoulders back. I'm like an ape.)
Deadlift Day
5/3/1 set - 1 set at max weight. (I get enough out of one set here)
Pendlay rows 5 sets 6-8
cable crunch - 3 sets 15 - 20
Bench Day
5/3/1 - final set x3
pause bench 3 sets 6-8
Incline bench - 3 sets 10-12
Squat Day
5/3/1 set - final set x 3
Weighted Chinups - 5 sets 6
Weighted Hyper extensions - 3 sets 10
3 sets x 20 Hill sprints 3 Times a week.
Thanks
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Thread: Review my program
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01-02-2013, 08:37 PM #1
Review my program
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01-02-2013, 08:39 PM #2
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01-02-2013, 08:47 PM #3
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01-02-2013, 10:30 PM #4
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
Follow a proven program. Dont change anything till you know what your doing. Knowing what your doing takes anywhere from 5-20 years of lifting.
My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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01-03-2013, 04:40 AM #5
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01-03-2013, 03:45 PM #6
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01-03-2013, 04:23 PM #7
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01-03-2013, 04:28 PM #8
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01-03-2013, 04:46 PM #9
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01-03-2013, 06:22 PM #10
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