T Nation

Oly and 5/3/1 - What Do You Think


#1

Week 1: Day 1
Set 1 Set 1 Set 2 Set 2 Set 3 Set 3 Set 4 Set 4 Set 5 Set 5
Snatch 3 81.25 3 93.75 3 106.25 3 106.25 3 106.25
Clean Pull 5 202.1 5 202.1 5 202.1 5 202.1
Bench Press 5 195 5 225 5+ 255
Incline DB Bench 8 8 8 8
DB Row 10 10 10 10

Week 1: Day 2
Clean 3 152.75 3 176.25 3 192.7 3 192.7 3 192.7
Snatch Pull 3 112.5 3 112.5 3 112.5 3 112.5
Back Squat 5 178.75 5 206.25 5+ 233.75
RDL 8 8 8 8
Walking Lunge 10 10 10 10
Triceps Press Down 12 12 12 12

Week 1: Day 3
DB Push Press 5 35 5 45 5 50 5 55
OHP 5 97.5 5 112.5 5+ 127.5
Pull-Up/Lat Pull Down 10 10 10 10
Dips (Weighted) 10 10 10 10
DB Shrugs 10 10 10 10
BB Curls 8 8 8 8 8

Week 1: Day 4
DB Snatch 3 50 3 54.4 3 64.8 2 70.4 1 75.2
Deadlift 5 263.25 5 303.75 5+ 344.25
Good Mornings 10 10 10 10
BB Row 8 8 8
Big 30 30 30
Push Ups 10 10 10 10 10

I like doing my Olympic lifts and this is only week 1, the intensity will change from week to week on those lifts and might alternate push press with Jerk. Im still messing around with it, let me know any thoughts you have.

I’m not doing 5/3/1 for Olympic lifts, I’m periodizing them day by day and week by week. I just wanted to combine the 2 (5/3/1 and Olympic lifts).