Military Press Bench Press Squat

Projected Projected
Date Weight Reps Max Date Weight Reps Max Date Weight
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
0 #VALUE!
0 #VALUE!
0 #VALUE!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Power Cleans Bodyweight

Projected
Date Weight Reps Max Date Weight BF%
155
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Squat Deadlift
Projected Projected
Reps Max Date Weight Reps Max
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
0 #VALUE!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Deload
OH Press
Weight Reps Weight Reps Weight Reps wt x 5 reps
Day 1

set 1 40 5 40 3 45 5 30
Max

55 set 2 45 5 45 3 50 3 35
set 3 50 5 50 3 55 1 35

Deload
Deadlift
Weight Reps Weight Reps Weight Reps wt x 5 reps
Day 2

set 1 75 5 80 3 85 5 55
Max

110

set 2 85 5 90 3 95 3 60.5
set 3 95 5 100 3 105 1 66

Bench Press
Weight Reps Weight Reps Weight Reps wt x 5 reps
Day 5

set 1 65 5 70 3 75 5 47.5
Max

set 2 75 5 80 3 85 3 52.25
95

set 3 85 5 90 3 95 1 57

Deload
Squat
Weight Reps Weight Reps Weight Reps wt x 5 reps
Day 6

set 1 65 5 70 3 75 5 47.5
Max

set 2 75 5 80 3 85 3 52.25
95

set 3 85 5 90 3 95 1 57
Matt Rhodes variation for 5/3/1
http://asp.elitefts.com/qa/default.asp?qid=113986&tid=

OH Press
Week 1 Week 2 Week 3 Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
set 1 85 3 80 5 90 5 60 5
set 2 100 3 90 5 105 3 70 5
Max

120

set 3 110 3 105 5 115 1 75 5

singles 120 3 singles none 120 2 singles none

Deadlift
Week 1 Week 2 Week 3 Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
set 1 205 3 190 5 220 5 145 5
set 2 235 3 220 5 250 3 160 5
Max

290

set 3 265 3 250 5 280 1 175 5

singles 290 3 singles none 290 2 singles none

Bench Press
Week 1 Week 2 Week 3 Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
set 1 140 3 130 5 150 5 100 5
set 2 160 3 150 5 170 3 110 5
Max

195

set 3 180 3 170 5 190 1 120 5

singles 195 3 singles none 195 2 singles none

Squat
Week 1 Week 2 Week 3 Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
set 1 160 3 150 5 170 5 115 5
set 2 180 3 170 5 195 3 125 5
Max

225

set 3 205 3 195 5 215 1 135 5

singles 225 3 singles none 225 2 singles none

Final sets are NOT taken to failure

5/3/1 with integrated high rep squats based on article from Dan John
http://www.tmuscle.com/free_online_article/sports_body_training_performance/mass_made_simple

Breaking In Period
Week 1 Week 2
Day 1 - Back Squat 95lb x 30 reps Day 1 - Back Squat 95lbs x 30 reps then 115lb x 30 reps
Day 2 - Back Squat 95lbs x 30 reps x 2 sets Day 2 - Back Squat 115lbs x 25 reps x 3 sets

Program Template

Bench Press
Week 1 Week 2 Week 3 Deload
Weight Reps Weight Reps Weight Reps wt x 5 reps
set 1 125 5 130 3 140 5 92.5
Max

185

set 2 140 5 150 3 160 3 101.75

set 3 160 5 170 3 180 1 111
Day 1

Front Squats
Week 1 Week 2 Week 3 Deload
Weight Reps Weight Reps Weight Reps wt x 5 reps
set 1 155 5 165 3 180 5 117.5
Max

235

set 2 180 5 190 3 200 3 129.25

set 3 200 5 215 3 225 1 141

OH Press
Week 1 Week 2 Week 3 Deload
Weight Reps Weight Reps Weight Reps wt x 5 reps
set 1 75 5 80 3 85 5 55
Max

110

set 2 85 5 90 3 95 3 65
set 3 95 5 100 3 105 1 70
Deadlift
Week 1 Week 2 Week 3 Deload
Day 2

Weight Reps Weight Reps Weight Reps wt x 5 reps

set 1 185 5 200 3 210 5 140
Max

280

set 2 210 5 225 3 240 3 154

set 3 240 5 255 3 270 1 168
Back Squat
Week 1 Week 2 Week 3 Deload
Weight Reps Weight Reps Weight Reps
Max

255

set 1 145 20 145 25 150 20

set 2 145 15 145 20 150 15

Complexes should be incorporated as part of your general warm-up.

Acessory work is up to you
Can include a 3rd workout as a "Bonus Day" to do any accessory work you feel is needed.

Program Details
Start with the 2 week breaking Period, then go to the program

Week 1
Day 1 - 5/3/1 as written with your own accessory work
Day 2 - Back Squat 50% - 60% of your 1RM x 20 reps then a second set of 15 reps

Week 2
Day 1 - 5/3/1 as written with your own accessory work
Day 2 - Back Squat with the weight from last week x 25 reps then a second set of 20 reps.

Week 3
Day 1 - 5/3/1 as written with your own accessory work
Day 2 - Back Squat as week 1 plus some weight x 20 reps then a second set of 15 reps
lbs x 30 reps then 115lb x 30 reps
5lbs x 25 reps x 3 sets
Weight Plate Metabolic Circuit - grab a single Oly weight plate and go, 90 sec b/t sets; goal is 45lbs x 5 rounds
reps
OH Squat 6 to 8
Swings 6 to 8
Rows 8 to 10
Rev Lunge 8 to 10
Diagonal C 6 to 8 per side

Southwood Complex (Dan John)

Power Cle 8-6-4
Military Pr 8-6-4
Front Squa 8-6-4

Complex A for 8s (Dan John) Complex E for 8's (Dan John) Complex F for 8's (Dan John)
Row 8 reps Power Clean OH Squat
Clean 8 reps OH Press Back Squat
Front Squa 8 reps Back Squat GMs
OH Press 8 reps GMs Front Squat
Back Squat8 reps Behind the neck press Rows
GMs 8 reps Front Squat Deadlift

Cosgrove Complex - 6 reps of each, rest 90 seconds, 5 reps of each, rest 90 sec, then 4 reps and so on
Deadlift
Romanian Deadlift
Bent Over row
Powerclean
Front Squat
Push Press
Back Squat
GMs

Chase Karne's Complex 6 reps/round with 90 sec rest

RDL
Hang Clean
Front Squat
OH Press
Back Squat
Hang Snatch
Bent Rows