It's been 3 years since I've been a competitive college athlete (lacrosse), and lifted heavy. After life getting in the way of my training, becoming burnt out from way-too-high-volume-for-a-natural, and following shitty Muscle and Fitness programs, I've decided to create a new program implementing aspects of Wendler's 5-3-1 program.
I want to get my strength back to where it was, and I miss smashing heavy iron. Most of all, I want training to be fun again. A little asterisk, that I know all the trolls are ready to bash me on, is the lack of inclusion of squatting in my program. I tore my ACL 2 years ago and haven't been able to squat heavy, so for now I have to make due without any movements placing direct stress to the ligament (deads are fine).
Without further ado:
5-3-1-7 Power building split:
(Use Wendler 5-3-1 percentages)
Good contractions on assistance work. Use 95% of 1rm as basis for
Standing OH press: 5-3-1-7
Machine press: 3x10
Seated lateral raise: 50 total reps with 20
Rear delt machine fly: 3x10
Pull-up: 50 total reps
Seated row: 3x10
Dumbbell pullover: 3x10
Plank: 1 x max
Dumbbell floor press: 3x10
Incline dumbbell fly: 3x10
Dips: 50 total reps
Thursday: explosive/dynamic day with rest-pause sets (go, rest 25 sec, go). Emphasize good contractions and explosive reps. Everything to failure.
Pull-up: 3 rest pause sets
Machine press: 3 rest pause sets with 2 plates
Barbell curl: 3 rest pause with 95
Standing lateral raise: 3 rest pause with 20
Calf machine: 3 rest pause with 200
Cable hammer curl: 3 rest pause with 125