MONDAY – CONDITIONING/RECOVERY
40 minutes treadmill
TUESDAY – INCLINE BENCH
Warm up
Close grip incline with shoulder saver pad paused 240x5, 280x5, 315x5, 240x15
Dips x20x20x10
Inverted barbell rows 3x20
WENESDAY – CONDITIONING/RECOVERY
40 minutes treadmill
Kb swings 3x25
THURSDAY – CONDITIONING/RECOVERY
40 minutes treadmill
Squat thrusts 5x10
FRIDAY – BENCH
Warm up
Bench 280x5, 325x5, 365x5
FSL Speed bench 280 3x5
Close grip bench w/legs up and shoulder saver 365x8x9x10
D-Rows 160 3x20
Bonus work:
Superset - Barbell reverse curls 3x10/band gm's 3x10
SATURDAY – CONDITIONING/RECOVERY
40 minutes treadmill
SUNDAY – SQUAT/DEADLIFT
Warm up
Safety squat bar squats 275x5. 315x5, 360x5, 275x15
Trap bar deadlifts 280x5, 325x5, 365x5, 280x15
Bonus work:
Circuit - Back raise 3x10/Trap bar shrugs 225 3x10/football bar curls 3x10/hanging leg raise 3x10/TKE's 3x10
Here's my 5/3/1 5's week. I don't do AMRAP on the 5's week. It gives me a little break in between the 3 and 5/3/1 AMRAP weeks. I was finding pushing it to the limit three weeks in a row beat me up just a bit more than I felt comfortable with. Assistance was good. I threw in extra work as I felt.
I kept up with my conditioning. I added in some kettlebell swings just because I felt like it.
I think I am going to go back to more regular updates. I just don't remember workout to workout if there's anything significant that happened. I can still pull it together for a weekly update for those who like everything in one snapshot. I'll play around with it. Let me know if you have any input.
Thanks for reading. SFW!