Training for the Summer
I have reached all the goals I set out for myself and will enter a new phase of training until September. This will consist of the following training regimen:
Day One:
- Squat or Trap Bar (alternate each week)- 5/3/1 sets/reps
- SS Bar – 3 sets of 5 reps (using new progression)
- SLDL – 3 sets of 5 reps (using new progression)
- Neck Harness – 1 set of 50 reps
Day Two:
- Bench or Press (alternate each week) – 5/3/1 sets/reps
- (If I’m Pressing as a first exercise, I will do 5-8 sets of TBar Rows supersetted with Press. If I am Bench Pressing, I will do 5-8 sets of chins/pull-ups supersetted with the Bench.)
- Bench or Press (alternate each week, doing the opposite of the first exercise) – 5 sets of 10 reps
- Rows or Chins (alternate each week; if I do the chins as a superset in the beginning of the workout, I will do rows. And vice versa.) – 5 sets
- Neck Harness – 1 set of 50 reps
Conditioning Work:
- 3 Days/week of Prowler work. I will also be doing hand-over-hand rope work with sled each of these days
Stretching/Mobility/PVC pipe:
- This is done two times/day, everyday.
I have definitive goals for the Press, Bench Press, SLDL and SS Bar Squat. Squat and Trap Bar will only be done for the given reps of the day; nothing extra. Prowler/rope work is done whenever I want; as long as I get 3 days/week in.
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