5 3 1 Program Month One Worlds-1

8/6/2019 5 3 1 Program Month One Worlds-1

1/30

5 3 1 Program

Worlds 2010

Month 1

Day 1 Max effort box squats

75% 162kgx5

80% 172Kgx5

85% 182kgx11

Good mornings 3x10 105kg

Band sit ups 3x15-20

Wood chops with bands 3x15

Day 2 Dynamic Day upper body

Speed Bench 72kg 8x3 + mini bands

Rack lockouts 3x3 + super mini bands 100kgx3 110x3 115x3

DB Flat Bench 3x10 35KG

DB One Arm Rows 3x10 40jg

DB Triceps Ext 3x10 15kg

Day 3 Max effort Lower Body

75% 172.5kg standing on 2x25kg plates X5

80% 185Kg standing on 2x25kg Plates X5

85% 195Kg standing on 2x25kg Plates x10

Stiff Leg DL 3x10 100kg standing on 2x25kg plates

Shrugs 3x10 100kg


2/30

Day 4 Max effort upper body

2 Board press worked up to 5 rep max 120kg

Hammer rows 3x10 80kg

DB 3 way shoulder raise 3x20 4-6kg

Triceps pushdowns 4x-8-12

Week 2 max effort day lower body

Box squats

80% 172Kgx3

85% 182kg x3

90% 195kg x10


Swiss ball crunch + bands 3x15-20

Band wood chops 3x15

Day 2 Dynamic day upper body

8x3 72kg + mini bands

Rack Lockouts 3x3 70kg light bands

DB flat bench 4x10 35kg

DB rows 4x10 40kg

DB triceps ext 4x10 12.5kg

Day 3 Max effort DL

DL 80% 185KG x 3 standing on 2x25kg plates

DL 85% 195KG x 3 standing on 2x25kg plates

DL 90% 207kg x 8 standing on 2x25kg plates

Stiff Leg DL standing on 2x25kg plates 100kg 4x10


3/30

Shrugs 100kg 4x10

Day 4 max effort upper body

2 Board press 122.5kg x5


3 way shoulder raise 3x20 4-6kg

Triceps push down 4x8-12 reps

Week 3 Day one Lower body

Box squats

75% 162kg x5

85% 182kg X3

95% 205kg x7

Safety bar good mornings 105kg 5x10

Planks 3 sets timed


Speed Bench 8x3 72.5kg + mini bands

Rack lockouts 3x3 120kg x3 140kg x3 145kgx1


DB rows 5x10 40kg

DB triceps ext 5x10 12.5kg

Day 3 max effort Lower body DL

DL standing on 2x25kg plates 120kg x5

DL standing on 2x25kg plates 140kg x5

DL standing on 2x25kg plates @75% 172kg x5

DL standing on 2x25kg plates 85% 195kg x3

DL standing on 1x25kg plates@ 95% 220kg x7


4/30

Stiff leg DL 5x10 105KG

Barbell shrugs 4x10 105kg


2 board press 125kg x5 127.5kgx5



Triceps pushdown 4x8-12 reps 41

Week 4

Lower body

Box SQ Deload week

60% 130kg x5

65% 140kg x5

70% 150kg x5


Swiss ball crunch 4x15-20 reps

Russian Barbell twists 3x10 30kg

Stretching


Speed Bench 8x3 85kg + 18kg chains

3 Board press 120kg x3 125kg x3 127.5kg x1

DB rows 3x10 47.5kg

Elbows out triceps ext 3x10 12.5kg

Day 3 Dl lower body Deload week

DL 60% 140kg x5 standing on 2x25kg plates


DL 70% 160kg standing on 2x25kg plates


5/30


6/30

Shrugs 4x10 100kg


Floor press 115kg x3 117.5kg x2


DB front raise 4x10 10kg

Tricep pushdowns 4x8-12

Week 6 max effort lower body

Box squats

80% 175kg x3

85% 190kg x3

90% x3 200kg x12


Swiss ball crunch 4x15-20 light band

Russian barbell twist 3x10 30kg


Speed Bench 8x3 85kg + chains

3 board press 110kg x3 120kg x3 132.5kg x3 135kg x3

DB incline press 5x10 25kg

DB rows 5x10 47.5kg

DB triceps out ext 5x10 15kg

Day 3 max effort lower body

DL 80% 190kg standing on 2x25kg plates x3




7/30

Stiff leg DL standing on 2x25kg plates 3x10 105kg

Shrugs 5x10 110kg


Floor press 115kg x3 117.5kg x3 120kg x2


DB front raise 5x10

Triceps ext 4 sets 8-12 reps

Week 7

Max effort day lower body

Box squats

75% 165kg x5

85% 190kg x3

95% 210kg x6

Only did squats back was still tight from DL session on Thursday and loading at powerlfting. Have to

stretch more be four and after training.

Got flu on week 7 so had rest that week started back on week 7.

Week 7

Max effort lower body

Box sq

75% 165kg x5

85% 190kg x3

95% 210kg x9


Swiss ball crunch 3-4 sets 15-20 reps + mini bands

Russian barbell twists 3x10



8/30

Speed bench 8x3 85kg

4 board press 120kgx3 150kg x3 140kg x3

DB rows 3x10 47.5kg

DB triceps ext 3x10 15kg

Day 3 max effort lower body DL




Stiff leg DL 3x10 110kg standing on 2x25kg plates

Shrugs 3x10 110kg


Close grip bench worked up to 3 rep max 120kg


DB power cleans 4x15 10kg

Triceps push downs 4x8-12 reps 41kg

Week 8

Box squats Deload week

60% 132x5

65% 145kgx5

70% 155kgx5


Abs

Swiss ball Crunch 3-4 sets 15-20 reps + mini bands




4 board press 120kg x3 140kg x3 150kg x3 152.5 kg x3


9/30

DB rows 3x10 47.5kg

Triceps death bench 60kg 1 board 2 board 3 board 4 board

Day 3 DL Deload week

DL standing on 2x25kg plates

60% 140kg x5

65% 152kg x5

70% 165 x5

Stiff leg DL standing on 2x25kg plates 3x10 110kg

Shrugs 3x10 120kg


Close grip bench

Worked up to 122.5kg 3 rep max




Week 9

Box sq

75% 170kg x5

80% 180kg x5

85% 195kg x11 to 12 reps


ABS

Swiss ball crunch 3x15-20 reps + mini band




4 board press 120kg x3 140kg x3 152kg x3 155kg x2


10/30

Triceps death bench press 70kg on all boards then done 80kg 1 rep away from all the boards

DB Rows 4x10 47.5kg

Day 3 max effort lower body DL

75% 180kg x5

80% 192kg x5

85% 205kg x10 all standing on 2x25kg plates

Stiff leg DL 3x10 120kg

Shrugs 3x10 130kg


Close grip bench 3 reps at 125kg



Triceps pushdowns 4x8-12

Week 10

Box squats

80% 180kgx3

85% 195x3

90% 205kg x11


ABS

Swiss ball crunch 3-4 sets 15-20 reps + Mini bands

Russian Barbell twist 3x10 30kg


Speed bench 8x3 85KG + chains

5 board press 130kgx3 150kgx3 160kgx3


11/30

DB rows 4x10 47.5kg

DB Triceps ext 4x10 15kg

Day max effort Dl

80% 192kgx3 standing on 2x25kg plates


90% 215kgx8 standing on 2x25k

Stiff leg Dl 120kg 3x10 standing on 2x25kg plates

Shrugs 120kg 4x10

Missed bench session new car in for taxi test

Week 3 month 3 Box sq

Box sq

75% 170kg x5

85% 195kg x3

95% 215kg x9


Swiss ball crunch 4x20 + mini bands

Russian barbell twists 3x10 30kg


Speed Bench 8x3 70kg + mini bands

Rack lockouts 3x3 120kgx3 140kg x3 150kgx3

Triceps death 80kg on all boards next week go up 5kg


BD rows 3x10 47.5kg


12/30

Day 3 max effort Dl


85% 205kg x3 standing on 2x25kg plates

95% 230kg x10 from floor

50% 127.5kg 5x10 standing on2x25kg plates


2 board press 130kgx5 132.5kgx4


3 way DB shoulder raise 4-6kg

Triceps pushdown 4x8-12 reps

Week 4 month 3 Deload week

Box Sq

60% 135kgx5

65% 147kgx5

70% 157kgx5


ABS

Swiss ball crunch 4 sets 15-20 reps + mini band

Russian Barbell twists 3x10 30kg

Day 2 dynamic day upper body

Speed bench 8x3 70KG +mini bands

Rack lockouts 120kgx3 140kg x3 155kg x3

Triceps death 1board up to 4 board 85kg


13/30

Flat DB press 4x10 30kg

DB rows 4x10 47.5kg

Day 3 DL Deload

60% 145kg x5

65% 155kg x5

70% 168kg x5

All standing on 2x25kg plates


Day 4 Max effort bench

2 board press 132.5kg x5



Triceps pushdown 4x 8-12

Box sq month 4 week 1

75% 175kg x5

80% 185kg x 5

85% 195kg x10

Good mornings 3x10

Planks timed sets x4



Speed bench 8x3 70KG + mini bands

1x2 120kg no bands


14/30

1x1 125kg no bands

Rack lockouts 3x3 120kg x3 140kg x3 155kg x3

Triceps death 1 board up to 4 92.5kg fail on last board only 2 reps


DB rows 5x10 47.5kg

Day 3 max effort DL month 4 week 1

75 % 185kg x5 Standing on 2x25kg plates

80% 195kg x5 Standing on 2x25kg plates

85% 210kg x9 reps Standing on 2x25kg plates


Shrugs 4x10 130kg


2 Board press 135kg x5



Month 4 week 2 Max effort lower body Box sq

80% 185kg x3

85% 195kg x3

90% 210kg x10


Swiss ball crunch 3x15-20 + band

Russian twist 3x10 30kg


Speed bench 85kg 8x3

4 Board press 130kgx3 140kg x3 150kg x3


15/30


DB rows 50kg 3x10


Day max effort DL



90% 220kg x8 standing on 1x25kg plate

Stuff leg DL 3x10 130kg Standing on 2x25kg plates

Barbell Shrugs 130kg 4x10

Grip work

Day 4max effort upper body

Floor press 120kg x3 125kgx2



Triceps push down 4x8-12 41

Week 3 month 4 Box sq

75% 175kgx 5

85% 195lg x 3

95% 220kg x7-8

Good mornings 3x10 110kg x8



Grip work


16/30


Speed Bench 8x3 85KG + chain

4 board press 140kg x3 150kg x3 160kg x3

DB incline press 2x10 35kg 2x10 25kg

DB rows 4x10 50kg

DB triceps ext elbows in 3x10 15kg 1x10 12.5kg

Day 3 lower body DL

75% 185kg X5 standing on 2x25kg plates


235kg x8 from floor

150KG STANDING ON 2X25 KG PLATES

Shrugs 4x10 130kg

Grip work + hex DB holds


Floor press 120kg x3 125kg x2



Triceps pushdown 4x8-12 reps 41

Month 4 day one Box squats

60% 140kg x5

65% 150kg x5

70% 160kg x5


Swiss ball crunch 3-4 sets 15-20 reps


17/30

Russian twists 3x10 30kg + grip work


Speed bench 6x3 85kg + chains

1x1 70% 120kg with sling shot

1x1 80% 135kg with sling shot

1x1 90 % 155kg with sling shot

4 Board press 130kg x3 150kg x3 160kg x3 With sling shot 170kg x3 180kg x3

DB Incline press 2x10 35kg 3x10 25kg

DB rows 5x10 50kg

DB triceps ext 3x10 15kg 2x10 12.5kg

Day 3 DL Deload week

60% 147kg x5

65% 160kg x5

70% 172.5kg x5 All standing on 2x25 kg plates


Shrugs 4x10 140kg

Grip work


Floor press 120kg x3 125kg 2-3 reps last rep some help

Hammer rows 5x10 80kg to 85kg




18/30

Month 5 week 1

Max effort lower body Box q

75% 175KG x5

80% 190kg x5

85% 200kg x12


Swiss ball crunch 3-4 sets 15-20 reps + mini band


Grip work


Speed bench 8x3 70kg + mini bands

5 board press 165kg x3 with sling shot 180kg x3 190kg x3

DB rows 3x10 50kg

DB rear raise 3x10 12.5kg

DL max 250kg

75% 187.5kg x5 standing on 2x25kg plates



DL 150kg 5x10 standing on 2x25kg plates

Shrugs 4x10 130kg

Grip work


Close grip bench 120kg x3 sling shot 130kg x3 140kg x2



19/30

Triceps push downs 4x8-12 reps 41

Month 5 week 2 lower body box sq

80% 190kg X3

85% 200kg X3

90% 212.5kg x8



Russian Barbell twist 3x10

Grip work



5 board press 140kgx3 150kgx3 167.5kg x3

DB rows 4x10 50kg

DB raise 4x12 7.5kg

Day 3 Max effort lower body DL


DL 85% 212.5kg x3 standing on 2x25kg plates

DL 90% 225kg x6 standing on 1x25kg 1x15 plates


Shrugs 4x10 130kg

Grip work


Close grip bench 120kg x3 sling shot 130kg x3 135kg x3 140kgx2



20/30


Triceps push down 4 sets 8-12 reps

Day 1 month 5 week 3 lower body

Box sq

75% 175kg x5

85% 200 kg x3

95% 225kg X6




Grip work

Dynamic day upper body


1x1 @ 70% 120kg

1x1 @ 80% 135kg with sling shot

1x1 @ 90% 155kg missed at lockout with sling shot

5 Board press 150kg x3 160kg x3 170kg x3

DB rows 5x10 50KG

DB rear delt flys 4x12-15 7.5kg

Day Dl

75% 190 kg x5 standing on 2x25kg plates


95% 240kg x6

DL standing on 2x25kg plates 5x10 150kg


21/30

Grip work

Max effort upper body

Close grip bench 122.5kg x3



Day 1 month 5 week 4 Deload

Box Squats

60% 140kg x5

65% 150kg x5

70% 165kg x5


Abs

Swiss ball crunch 4 x15 -20 + mini band

Grip work

Missed upper body workouts this week

DL Deload week

60% 150kg x5

65% 162.5 kg x5

70% 175kg x5


Grip work


22/30


23/30

Day 4 upper body max effort raw bench day

3 Board 130kg x2 135kg x2 137.5kg x2 140kg x2


DB 3 way raise 3x20 4-6kg

Triceps push downs 4x8-12 41

Month 6 Week 2

Box sq

190kg x3 @ 80%

205kg x3 @ 85%

215kg x6 @90% knee wraps and belt straps down

250kg failed with suit and straps up + knee wraps and belt

250kg x2 with suit and straps up + knee wraps and belt




Grip work and stretching

Day 2 upper body

3 board shirt work had bad day in shirt cause it was not on right 165kg x2 170kg x1

Rack lockouts 120kg x3 140kg x3 140kg x3


DB rows 4x10 50kg

DB triceps ext 4x10 12.5kg to 15kg


24/30

Day 3 DL

80% 205kg x3 standing on 2x25 kg plates



DL 150kg 3x10 standing on 2x25 kg plates

Shrugs 150kg x12 155kg x10 160kg x8 165kg x6

Day 4 Upper body

2 board bench 125kg x3 127.5kg x3 130kg x3 some help with last rep


DB 3 way raise 3x20 4-6kg

Triceps push down 4x8-12 reps 41

Month 6 week 3

Box squats

75% 180kg x5

85% 205kg x3

95% 230kg x4


Planks timed some crunches grip work stretching


Speed bench 70kg 8x3 + mini bands

Rack lockouts 3x3 120kg x3 140kg x3 145 kg x3


DB rows 5x10 50kg


25/30

DB tricep ext 5x10 12.5kg to 15kg

Day 3 DL

75% 192.5kg x5 standing on 2x25 kg plates

85%215kg x3 standing on 2x25 kg plates

95% 245kg x5 reps failed 6th

at lockout

DL 150kg 5x10 standing on 2x25 kg plates



3 Board worked up to 3 rep max 135kg

Hammer rows 5x10


Triceps pushdowns 4x8-12 reps 41

Day 1 Month 6 week 4

Deload week lower body

Box squats

145kg x5

155kg x5

170kg x5


Abs swiss ball crunch + mini band 3x15-20 reps



Speed bench 8x3 70kg + mini bands

Rack lockouts + mini bands 100kg x3 120kg x3 125kg x2


26/30


DB rows 3x10 40kg


Day 3 DL deload week

DL 60% 155kg x5

DL 65% 165kg x5

DL 70% 180kg x5

All standing on 2x25kg plates



2 Board press 132.5kg x3 135kg x3


DB 3 way shoulder raise 3x20 4kg to 6kg

Triceps push down 4x8-12 reps 41

Day 1 month 7

Box sq

75% 185kg x5

80% 195kg x5

85% 210kg x10




Stretching + grip work


27/30

Day 2 Dynamic bench

Speed bench 8x3 70kg + mini band

Rack lockouts + mini band 100kg x3 120kg x3 125kg x1


DB rows 4x10 50kg

DB triceps ext 4x10 15kg to 12.5kg

Day 3 dl

DL 195kg x5 standing on 2x25kg plates


DL 220kg x8 standing on 1x25kg plate

DL 150kg 3x10 Standing on 2x25kg plates

Shrugs

140kg x12

145kg x10

150kg x8

155kg x6-8


3 board press worked up to max set of 3 reps at 147.5kg

Hammer rows 4x10 80 to 90kg

DB 3 3way shoulder raise 3x20 4kg to 6kg

Triceps push down 4 sets 8-12 reps


28/30

Week 2 month 7

Box sq

80% 195kg x3

85% 210kg x3

90% 220kg x6




Grip work + stretching

Day 2 shirt work and Dynamic day

Shirt work

3 board 180kg

2 board could not touch 210kg

Speed bench 85kg + 20kg Chains 6x3

DB bench 3x10 35kg

DB rows 3x10 50kg


Day 3 DL



DL 235kg x7 from floor

DL 3x10 150kg Standing on 2x25kg plates




29/30


30/30

5 3 1 Program Month One Worlds-1

Documents

Transcript of 5 3 1 Program Month One Worlds-1