Friday: dynamic bench or OHP
Sunday: dynamic squats/deadlift
Monday: 5/3/1 upper body
Wednesday: 5/3/1 lower body
Friday: Dynamic upper body.
Do the dynamic for whatever lift you're doing on the 5/3/1 day.
70% of your training max 9 sets 3 close, 3 medium and 3 pinky on the ring.
The percentage and grips go for both bench and OHP
Sunday: Dynamic lower body
Squats
wk 1: 70% 10 sets of 3
Wk 2: 73% 8 sets of 3
Wk 3: 75% 6 sets of 3
Wk 4: 73% 8 sets of 3
Wk 5: 75% 6 sets of 3
Wk 6: 78% 3-4 sets of 3
Deadlift
wk 1: 65% 10 sets of 3
Wk 2: 70% 8 sets of 3
Wk 3: 75% 6 sets of 3
Wk 4: 70% 8 sets of 3
Wk 5: 75% 6 sets of 3
Wk 6: 80% 3-4 sets of 3
Mondays: 5/3/1
Weeks 1,3,5 bench
Weeks 2,4,6 OHP
Wednesday: 5/3/1
Weeks 1,3,5 squats
Weeks 2,4,6 deadlifts
All dynamic weights are based on 5/3/1 training maxes It's a 6 week cycle there is no deload week. On the 5s week just do the prescribed reps as a kind of pseudo deload week.
Here's a sample 2 week cycle.
Week 1
Friday DE bench + Light accessory work.
Sunday DE squat/deadlift + light accessory work.
Monday 5/3/1 bench + accessory work
Wednesday 5/3/1 squat + accessory work
Week 2
Friday DE OHP + light accessory work.
Sunday DE squat/deadlift + light accessory work.
Monday 5/3/1 OHP + accessory work
Wednesday 5/3/1 DL + accessory work
Accessory work for DE upper body day:
50% of bench or OHP. Option 1) 2 sets of 20. Option 2) as few sets as possible to 50 total reps.
Dips with OHP or pushups with bench superset with pullups 3 sets of amrap.
Muscle snatch front raise with empty bar (no swing, all the way over your head) 2 sets amrap.
Klokov press using empty bar 1 set amrap.
Poundstone curls 2 sets amrap supersetted with triceps.
Tricep pressdowns 3 sets at least 20 reps building to 50 before raising weight or incline tiger bends 3 sets of 30 building to 50 before stepping back further from wall.
Hanging grip work start at 2 sets of 15 seconds working up to 3 sets of 1 minute.
Accesory work for DE lower body days:
Bodyweight (no external weight) squats feet about shoulder width apart start with 30 reps building to 100 reps. 2 second down 1 second pause 2 seconds up tempo. Kettlebell swings or pull throughs 3 sets of 15.
Lying leg raises 3 sets amrap same tempo as squats.
Bodyweight back raises or reverse hypers 3 sets of 15.
Accessory work for 5/3/1 Upper body Days:
Wk 1. 75% 3 sets of 8
Wk 2. 80% 3 sets of 5
Wk 3. 85% 3 sets of 3
Same as main lift. Dumbbell press OHP or dumbbell press flat bench. Option 1)50% 2 sets of 20 Option 2) 70% 3 sets of 10 or 5 sets of 5.
Supersetted with rows for bench. Pulldowns or pullups with OHP 3 sets amrap.
Upper back: shrugs, reverse laterals, dumbbell power cleans, H-raises or anything else you can think of. 3 sets of 20+.
Triceps: (preferably bands for these) extensions, pressdowns, kickbacks or anything else you can think of. 3 sets of 20+.
Neck work.
Accessory work for 5/3/1 Lower body Days:
Wk 1. 75% 3 sets of 8
Wk 2. 80% 3 sets of 5
Wk 3. 85% 3 sets of 3
Sumo stiff leg deadlifts with deadlifts 50% of deadlift max 2-3 sets of 10.
Sumo good mornings with squats 50% of squat max 2-3 sets of 10.
Leg curls or GHRs alternate weekly 3 sets of 15-20.
Ab wheel or pulldown abs alternate weekly 3 sets of 15-20.
Back raises or reverse hypers 3x15.
Voi olla että lukee jo aiemmin ketjussa mutta nousiko tulokset bbb haasteen aikana?
