Scar-non?

[nkelman]

Doing Mike T's Reactive Training Systems.

3 weeks volume, then 3 weeks intensity, repeat.

Still learning it, but hopefully will be a long term program.

[nkelman]

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[nkelman]

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[nkelman]

FIRST TWO WAVES OF 5/3/1


Wave One - Day One.

Press: 55KG - 1x5, 64KG -1x5, 73KG - 1x8
Press: 43KG - 5x10
Chins: BW + 10KG - 8, 8, 7

Wave 1- Week 1- Day 2.

Deadlift: 111KG - 5, 128KG - 5, 144.5KG - 6
Deadlift: 84.5KG - 3x10
Hanging leg raises: 5
Knee raises: 10

wave 1, week 1, day 3

Bench:

84.5KG - 5
97.5KG - 5
111KG - 8
66KG - 3x10

Dips:

BW + 22.5KG - 2x5

Kroc Rows:

30KG - 1x25 each arm

wave 1, week 1, day 4

Squat:

78KG - 5
91KG - 5
102KG - 6
56KG - 3x10



wave 1, week 2, day 1

Press:

61KG - 3
68 - 3
77 - 6
47 - 5x10

Chins:

BW+10KG - 8, 8, 7

wave 1, week 2, day 2

Deadlift:

119KG - 3
136 - 3
153 - 5
91 - 3x10

Situps:

2x10

wave 1, week 2, day 3

Bench:

91KG - 3
104 - 3
117 - 6
71 - 4x10

Dips:

BW + 25KG - 2x5

Kroc rows:

32.5KG - 1x25



wave 1, week 2, day 4

Squat:

84KG - 3
96 - 3
108 - 6
71 - 10
61 - 2x10

Curls:

27KG - 3X10


wave 1, week 3, day 1

Press:

64KG - 5
73 - 3
81 - 4
51 - 5x10

Chins:

BW + 10KG – 8

wave 1, week 3, day 2

Deadlift:

127KG - 5
144.5 - 3
161 - 4
91 - 3x10

Situps:

3x10



wave 1, week 3, day 3


Bench:

97.5KG - 5
111 - 3
123.5 - 5
72 - 3x10

Dips:

BW + 26.5KG - 2x5


wave 1, week 3, day 4

Squat:

91KG - 5
102 - 3
114 - 6
63.5 - 3x10

Good mornings:

21KG - 2x10

Curls:

28KG - 2x10



WAVE 2


Wave 2, week 1, day 1

Press:

57KG - 5
66 - 5
74.5 - 8
52 - 5x10

Chins:

BW + 10KG - 8
BW + 5KG - 8
BW – 8


wave 2, week 1, day 2

Dead:

113KG - 5
131 - 5
149.5 - 6
93 - 2x10

wave 2, week 1, day 3

Bench:

86KG - 5
99.5 - 5
113 - 8
73 - 3x10

Dips:

BW + 28KG - 2x5

Chins:

BW: 2x10

Wave 2, week 1, day 4

Squats:

81KG - 5
94 - 5
106 - 7
64.5 - 2x10

wave 2, week 2, day 1

Press:

61KG - 3
70 - 3
79.5 - 5
53 - 3x10

Chins:

BW + 10KG - 8
BW + 5KG - 8
BW – 11


wave 2, week 2, day 2

Dead:

121KG - 3
141 - 3
158 – 4

Wave 2, week 2, day 4

Squat:

87KG - 3
101 - 3
113 - 6
65.5 - 3x10

Wave 2, week 3, day 1

Press:

66KG - 5
74KG - 3
83.5KG - 4
54KG - 4x10

Chins

BW + 10KG - 8
BW + 5KG – 8

Wave 2, week 3, day 2

Dead:

131KG - 5
148.5 - 3
166 – 2


Wave 2, week 3, day 3

Bench:

99KG – 5
113KG – 3
126KG – 4
76KG – 3x10

Dips:

BW + 30KG – 2x5

Rows:

71KG – 3x5

Wave 2, week 3, day 4

Squat:

94KG – 5
106 – 3
119 – 6
66 – 3x10

Barbell thrusts:

61KG – 2x8

[nkelman]

Currently just started a deload week. Just going to push the prowler and do two light workouts to stay in the groove.

[Jords]

Looking good man. Have you got a copy of the 2nd edition of 5/3/1?

[nkelman]

Wave 3, week 1, day 1

Press:

58.5KG - 5
67.5 - 5
77 - 6
54.5 - 4x10

Chins:

BW + 10KG - 9
BW + 5KG - 9
BW - 9

Neck harness: 2x50

Brutal week at work. We finished our display home frame, we killed it. The archatech came up shook our hands, and another builder is pulling their home down and starting again coz ours is too good.

[nkelman]

Wave 3, week 1, day 2

Dead:

117KG - 5
136 KG - 5
153 KG - 5, 2 (20second rest)
96KG - 2x10

Good mornings:

31KG - 2x10

Natural GHR - 2x8

Keep dropping my hips on deadlifts, got to stop

[nkelman]

Wave 3, week 1, day 3

Bencho:

88KG - 5
101 - 5
115.5 - 7
71 - 3x10

Dips:

BW + 30KG - 5, 4

Rows:

81KG - 3x5

Assistance was hard. Bench doesnt like a week off.

[nkelman]

Wave 3, week 1, day 3

Bencho:

88KG - 5
101 - 5
115.5 - 7
71 - 3x10

Dips:

BW + 30KG - 5, 4

Rows:

81KG - 3x5

Assistance was hard. Bench doesnt like a week off.