Strapped for Time - the 5/3/1
Okay, so I've decided to make a change in my workout from a hybrid of the SS beginner to Wendler's 5/3/1. I've taken my current lifts and incorporated them into the template. In addition, I've taken my calculated 1RM and multplied it by 85% to allow my body time to acclimate to the new routine. So, here are my calculated 1RM, at 85% per page 24 of his e-book -
Squat - 281 lbs.
DL - 349 lbs.
Military - 159 lbs. (note: I incorrectly calculated this at 80% instead of 85%, but will keep the weight the same since I didn't realize the mistake until after the first workout.)
Bench - 230 lbs.
Warmup prior to the worksets is 40% of 1 RM X 5 reps; 50% 1RM X 5 reps; 60% 1RM X 3 reps
First Cycle
First Workout - Military (Seated - I cannot press at home due to ceiling height restrictions)
105 X 5
120 X 5
135 X 9
Supplementary Exercises:
Barbell Row - 95 X 10; 105 X 10; 115 X 10; 105 X 10; 95 X 10
Pullups - 5 X 5 (with bands assistance)
I'm trying to take things slow with the supplementary exercises. I will increase the reps and/or weight on each exercise after I get a few weeks under my belt. I haven't done a barbell row (or any row for that matter) in a few years.
For Wednesday - Deadlift.