After reading through the Superhero program Livespill and seeing the conversation on combining 5/3/1 and the superhero complex’s I decided to give this a go. My wieght is currently at 205 lbs at a height of 5’8. My goal is to drop about 15 to 20 pounds of extra flab I am carrying while increasing my wieght in all the big lifts.
Current 1RM are:
Deadlift - 405 lbs
Squat - 350 lbs
Bench - 250 lbs
Push Press - 225 lbs
My workout days will be layed out like this:
Monday - 5/3/1 Deadlift + 6 circuits of the Deadlift complex
Tuesday - 5/3/1 Bench + 6 circuits of Bench complex
Wednesday - Rest or Hill runs + Sprints
Thursday - 5/3/1 Squat + 6 circuits of Squat complex
Friday - Back and Biceps Mountain Dog style
Saturday - Hill work + Sprints
Sunday - REST
I will not be doing a overhead pressing day for at least the first 4 weeks due to some shoulder issues I am having. I will be replacing that day with additional back training and some direct bicep work.
I will try to take some “before” pictures over the weekend and post Monday along with day 1.