New workout (5/3/1)

[oxyfrog7890]

Just started my new workout today doing the 5/3/1 workout.

1st day of new workout 8/8/1

Bench= 5/3/1 (5 sets of 5 reps, 3 sets of 3 reps, 1 set of 1 rep)

Squat= 55% X 5reps, 65% X 5reps, 75% X 5 reps   (% of 1RM)

Assistance Work (3 sets of 12 reps) = Dips, Tricep pushdown, plate raises, leg curls, calf raises

 

[oxyfrog7890]

12/8/2013

Warm up= 10min run on treadmill

SQUAT=5/3/1 

BENCH= 55% x5, 65% x5, 75%x 5

Assistance work = Dips, trice pushdown, skull crushers, leg curls, leg extensions, calf raises, squat jumps (holding dumbells) and box jumps. Followed by ab. I also did various pull ups and muscle ups with the other trainers at gym just practicing and getting technique right.