Bench and Deadlifts - 3's Week

Almost halfway through my 5/3/1 cycle with 3's week.

A. Bench
Bar weight x 15
135x10
185x8
225x5
245x3
280x3
315x3
365x1

B. DB Seated Military
5x10 ~60 sec rest

C. Weighted Pull Ups
55lbs 4x8

D. Tricep Reverse Grip Push Downs
3x20

E1. Ab Machine
4x10
E2. Neck Machine
1x20 w/ each movement (flexion, extension, LL, RL)

Deadlift Day

A. Deadlifts
Bar weight x 10
135x10
225x5
315x5
380x3
435x3
490x3
515x1

B. Squats
5x10 w/ 205 ~90 sec rest

C. Lat Pull Downs
4x10, increased weight one plate each set

D. Leg Extension
6x6, unilateral & back to back until all sets are complete

E. Abs
Ab wheel
2x20

Talk Kilo for walk around the block.