I’m Barry, I’m 25 years old, I weigh 160lbs and am 5’6.
A good friend of mine recommended I get into the 5/3/1 program, so here I am.
In the last 2 years I trained in boxing and cardio so my lifts are estrogenically weak at this point. Anyways, I’m on my 4th week of the program and it has been pretty basic so far, I hope to mix it up with more assistance exercises in the second month.
Week 1: Warmup: Running 30 mins and big lift warmup (40, 50, 60%)
Benchpress: 5x125 5x140, 5x155
Deadlift: 5x170, 5x195, 8x220
Military: 5x60, 5x65, 7x70
Squat: 5x135, 5x145, 5x160
Assistance: Flys, Dips, Pullups.
Week 2: Warmup(Same as week 1)
Benchpress: 3x135, 3x145,5x160
Deadlift: 3x185, 3x210, 6x230
Military: 3x65, 3x70, 9x75
Squat: 3x140, 3x155, 5x165
Assistance: Same as week 1
Week 3: Warmup (Same)
Benchpress: 5x140, 3x145, 3x160
Deadlift: 5x195, 3x220, 3x240
Military: 5x70, 3x75, 9x80
Squat: 5x145, 3x160, 4x 175
Week 4: Warmup Running 20 mins. (Deload week)
Benchpress: 5x95, 5x110, 5x120
Assistance: (Same so far, day two coming up!)