mynameisdiwas
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So I've just finised my first cycle of the 5/3/1 programme and it has helped me a ton. Now that my strength is at a decent level for me I am thinking of moving to this workout. Feel free to drop comments on the routines/reps as this is a draft of what I would like to do, I just want to know if this would help me add to the strength I've built up over the last few months.
Current Lifts @ 17 years (KGs) Bench - 90 Deadlift - 210 Shoulder Press - 70 Squat - 140
Monday
Deadlifts Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Barbell Rows Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Shrugs Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Skipping x10 superset with Sled Pushes x10 (5 metres each) Set 1 -10 Set 2 - 20 Set 3 - 30 Set 4 - 40 Set 5 - 50 Set 6 - 60 Set 7 - 70 Set 8 - 80 Set 9 - 90 Set 10 - 100
Tuesday (Rugby)
Bench Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Front and Side Shoulder Raises Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Tricep Extensions Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Medicine ball push x5 lengths of hall
Wednesday (Rugby)
Military Shoulder Press Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 DB Flies Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Shrugs Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4
Thursday
1st Session Clean and Jerk Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Front Squat Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 2nd Session Explosive Back Squats Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Power Cleans Set 1 -10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Hamstring Curls Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4
Friday
Hammer Curls Set 1 - 10 Set 2 - 8 Set 3 - 6 DB Tricep Extensions Set 1 - 10 Set 2 - 8 Set 3 - 6 Concentration Curls Set 1 - 10 Set 2 - 10 Set 3 - 8
Current Lifts @ 17 years (KGs) Bench - 90 Deadlift - 210 Shoulder Press - 70 Squat - 140
Monday
Deadlifts Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Barbell Rows Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Shrugs Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Skipping x10 superset with Sled Pushes x10 (5 metres each) Set 1 -10 Set 2 - 20 Set 3 - 30 Set 4 - 40 Set 5 - 50 Set 6 - 60 Set 7 - 70 Set 8 - 80 Set 9 - 90 Set 10 - 100
Tuesday (Rugby)
Bench Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Front and Side Shoulder Raises Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Tricep Extensions Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Medicine ball push x5 lengths of hall
Wednesday (Rugby)
Military Shoulder Press Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 DB Flies Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Shrugs Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4
Thursday
1st Session Clean and Jerk Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Front Squat Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 2nd Session Explosive Back Squats Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Power Cleans Set 1 -10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Hamstring Curls Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4
Friday
Hammer Curls Set 1 - 10 Set 2 - 8 Set 3 - 6 DB Tricep Extensions Set 1 - 10 Set 2 - 8 Set 3 - 6 Concentration Curls Set 1 - 10 Set 2 - 10 Set 3 - 8