Update Pics/5-3-1 Program for Strength

Photo taken 2/8/2014: Starting to get a little more vascular! Dont mind my flabby rolls, still slowly cutting, and it wasn't a morning picture so I had food in my system. I easily put on 3 pounds during the day when eating! (It looks like im smiling, but im really not LOL)

Photos taken 2/6/2014: Morning pictures! I look a lot more lean in these then the picture above! But pictures always makes you look better than in real life, just to be honest =)

 

 

 

 

 

 

Anyways, 5-3-1 Program for strength:

As you all may know, my split routine is Legs, Push, Pull, (all 3HYPERTROPHY days), REST, Lower Body, Upper Body (Both POWER days), REST.

I am starting to incorporate the 5-3-1 program on my LOWER and UPPER POWER DAYS:

Here is the breakdown and what you need to know to start the 5-3-1 Program:

1. 1 REP MAX FOR:
1. Flat Barbell Bench
2. Squat
3. Deadlift
4. Standing Barbell Shoulder Overhead Press
5. (and if you want, not a part of the program, but I added it in to my routine) Power Pendlay Rows

After maxing out on these lifts and getting your 1 REP MAX (1RM) you will base the weights and lifts off of 90% of your 1RM.

So if your max bench is 100 pounds, you will use 90 pounds as your "working max".

• Week 1: Warm-up as you normally would for the exercise:
• Working sets: 3 sets of 5 at 65%, 75%, and 85% of your "working max" 
• On the 85% set of your working max, hit as many reps as possible, you should be able to hit more than 5
• Week 2: Warm-up
• Working sets: 3 sets of 3 at 70%, 80%, 90% of your "working max"
• same thing, on you 90% set of your working max, hit as many reps as possible, should be able to do more than 3
• Week 3: Warm up
• Working sets: 1 set of 5 at 75%, 1 set of 3 at 85%, and 1 set of as many reps as you can at 95% of your working max
• Week 4: Warm up 
• De-load week (work on form week)
• 3 sets of 5 at 40%, 50%, 60% of your working Max
• START ALL OVER AGAIN, except now a whole month has gone by. So what you want to do is add 10 pounds to your lower body lifts like SQUAT and DL and 5 pounds to the upper body lifts like the Bench and Shoulder Press. As mentioned earlier, if your working max was 90 pounds, now you start the cycle over with it being 95 pounds. 

here is an example chart for week 1:

Squat 1RMax:__385___ Training Max:__345___ Date:________

Bench 1RMax:__345__ Training Max:__310__ Date:________

Deadlift 1Rmax:__440__ Training Max:__400__ Date:________

Military Press 1RMax:__170___ Training Max:__150__ Date:________

Pendlay Rows 1RMax:__285___ Training Max:__255__ Date:________

Sets	Weights	Sets	Weight	Sets	Weight	Sets	Weight	Sets	Weight
65% x 5	225	65% x 5	200	65% x 5	260	65% x 5	100	65% x 5	165
75% x 5	260	75% x 5	230	75% x 5	300	75% x 5	110	75% x 5	190
85% x 5+	295	85% x 5+	265	85% x 5+	340	85% x 5+	130	85% x 5+	215