T Nation

Omega 5/3/1


#1

3/10/2011 - 6:15pm
Deadlift - Day 1 - 3x5 Week

Training Max - 285 lbs.

Warmup 155 x 10
215 x 5
230 x 5
240 x 15 PR

Assistance

Deadlift 5 x 10 - 155
Upright Row 5 x 10 - 35 Plate
BB Curl 5 x 10 - 55


#2

3-11-2011 6:00pm
Bench - Day 2 - 3x5 Week

Training Max 250 lbs.

Warmup - 155 x 10
190 x 5
200 x 5
215 x 10 PR

Assistance

Bench - 165 x 10
Floor Press - 155 x 10 ; 135 x 10
BB Row - 3 x 10 - 135


#3

3/12/2011 10:15am
Squat - Day 3 - 3x5 Week

Training Max - 285 lbs.

Warmup - 135 x10
215 x 5
230 x 5
240 x 15 PR

Assistance

Squat - 315 x 1 ; 405 x 1
Goblet Squat w/ DB - 50 x 10
Goblet Squat w/ Kettle Bells - 12kg in each hand x 10 ; 18kg x 10 ; 20kg x 10


#4

3/13/2011
Military Press - Day 4 - 3x5 Week

Training Max 160 lbs.

Warmup - 70 x 10
120 x 5
130 x 5
135 x 11 PR

Assistance

Military Press - 5 x 10 - 95


#5

3/17/2011
Deadlift - Day 1 - 3x3 Week

Training Max 315 lbs

Warmup - 135 x 3 ; 205 x 3
235 x 3
250 x 3
270 x 8 PR

Assistance

BB Shrugs - 205 x 20 ; 185 x 20 (BB behind)

BB Curls - 65 x 10 ; 4 x 10 - 60


#6

3/18/2011
Bench - Day 2 - 3x3 Week

Training Max 250 lbs

Warmup - 115 x 3
200 x 3
215 x 3
225 x 8 PR

Assistance

Bench
155 x 10
175 x 5
175 x 8
155 x 10
135 x 15


#7

3/19/2011
Squat - Day 3 - 3x3 Week

Training Max 315 lbs.

Warmup - 135 x 10
235 x 3
250 x 3
270 x 12 PR


#8

3/20/2011
Military Press - Day 4 - 3x3 Week

Training Max 160 lbs.

Warmup - 2 x 3 - 115
130 x 3
135 x 3
145 x 10 PR

Assistance

Military Press - 4 x 5 - 115
75 x 20
75 x 10


#9

3/24/2011
Deadlift - Day 1 - 5/3/1 Week

Training Max 315 lbs.

Warmup - 185 x 5
235 x 5
270 x 3
300 x 10 PR

Assistance

Deadlift - 2 x 10 - 165
Shrugs - Behind-back 1 x 21, Front 1 x 25 - 185
BB Curls - 5 x 8 - 65


#10

3/25/2011
Bench - Day 2 - 5/3/1 Week

Training Max 250 lbs

Warmup - 175 x 5
190 x 5
215 x 3
240 x 6 PR

Assistance

Floor Press - 5 x 10 - 155
Chinups - 50


#11

3/26/2011
Squat - Day 3 - 5/3/1 Week

Training Max 315 lbs.

Warmup - 185 x 5
235 x 5
270 x 3
300 x 10 PR

Assistance

Squat - 205 x 8