So I've finished the book, and am really looking forward to getting this program going. This is a new way to look at things. More basic, and direct. My mornings are no longer 'workouts', they are now training – I like this.
After doing my EST 1RM, percentages, picking the 4 day split, and which assistance program to get on this cycle, here is what I've come up with for my first week. Aside from below, I will also need to work on conditioning. Since neither my gym or I own a Prowler, I'll likely be doing hill/stair runs (that part doesn't sound so fun, I hate cardio, but I need to suck it up and get over it).2009 – November 1, 2009
5/3/1
Military Press: 115 x 10 (x .0333 + 115) EST 1RM = 153 (90% = 138)
Deadlift: 405 x 2 (x .0333 + 405) EST 1RM = 432 (90% = 389)
Bench: 185 x 8 (x .0333 + 185) EST 1RM = 234 (90% = 210)
Squat: 365 x 4 (x .0333 + 365) EST 1RM = 414 (90% = 373)
Monday:
Military Press
138
(Warm ups:
Stretch – Jump Rope and/or Broom handle stretch
40% x 5 = 55
50% x 5 = 70
60% x 3 = 82)
65% x 5 = 90
75% x 5 = 105
85% x 5+ = 120
Assistance Work #2:
Dips:
5 sets of 15
Chin-ups:
5 sets of 10
Tuesday:
Deadlift
389
(Warm ups:
Stretch – Foam roll, hip flexors/quads, band/touch toes)
40% x 5 = 155
50% x 5 = 195
60% x 3 = 235)
65% x 5 = 255
75% x 5 = 296
85% x 5+ = 330
Assistance Work #2:
Good morning:
5 sets of 12
Hanging leg raise:
5 sets of 15
Thursday:
Bench Press:
210
(Warm ups:
Stretch – Jump Rope and/or Broom handle stretch
40% x 5 = 85
50% x 5 = 105
60% x 3 = 125)
65% x 5 = 135
75% x 5 = 160
85% x 5+ = 180
Assistance Work #2:
DB Bench:
5 sets of 15
DB Row:
5 sets of 10
Friday:
Squat
373
(Warm ups:
Stretch – Foam roll, hip flexors/quads, band/touch toes)
40% x 5 = 150
50% x 5 = 185
60% x 3 = 225)
65% x 5 = 245
75% x 5 = 280
85% x 5+ = 320
Assistance Work #2:
Leg press:
5 sets of 15
Leg Curl:
5 sets of 10