Press Deadlift Barbell Row (deloaded as well) Push Press (deloaded as well) Barbell Shrug (deloaded as well)
3 RFT 10 2 Pood Swings 10 Box Jumps 2:39
This officially completes one cycle of 5/3/1. Overall I really like the program so far. It has helped me take a longterm outlook on my strength gains. I particularly like the fact that the deload week is built in on week 4. With other programs in the past (SS, CFSB, etc.) I have been burned out because I pushed hard through the 8 or 12 week cycle not allowing for ample recovery. Forcing a deload week every 4th weeks seems to make good sense. I have chosen to make it a 3 day a week program and that is working well for me. This allows ample time for other skill training (BJJ and Muay Thai), endurance work, and metcons. I am looking forward to next week and am excited about the training. I'm one cycle closer to reaching my goal of 500/400/300/200. Thanks JP!
Sissy
1 comment:
5/3/1 Cycle One, Week 4 (Deload) Day 3
Press
Deadlift
Barbell Row (deloaded as well)
Push Press (deloaded as well)
Barbell Shrug (deloaded as well)
3 RFT
10 2 Pood Swings
10 Box Jumps
2:39
This officially completes one cycle of 5/3/1. Overall I really like the program so far. It has helped me take a longterm outlook on my strength gains. I particularly like the fact that the deload week is built in on week 4. With other programs in the past (SS, CFSB, etc.) I have been burned out because I pushed hard through the 8 or 12 week cycle not allowing for ample recovery. Forcing a deload week every 4th weeks seems to make good sense. I have chosen to make it a 3 day a week program and that is working well for me. This allows ample time for other skill training (BJJ and Muay Thai), endurance work, and metcons. I am looking forward to next week and am excited about the training. I'm one cycle closer to reaching my goal of 500/400/300/200. Thanks JP!
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