T Nation

Theq Barbell Training


#1

I'm doing 5-3-1 in addition to DI crew.
Current maxes:
bench: 180
deadlift: 375
press: 135
squat: 290

2 days ago:
trap-bar deadlift:
135 x8
225 x5
275 x3
315 x1
335 x5

dips:
10 BW
5 BW +10lb
5 BW +25lb
3 BW +45lb
failed at BW +65lb
10 x3sets BW +10lb

pullups:
5x3

35lb one hand snatch and 5 jerks for both sides
50lb one hand snatch and 4 jerks for both sides
jerk = overhead press with a jump

seated dumbbell overhead press:
35lb (each hand) x10 x3

today:
a bit of power-endurance work for crew rather than powerlifting

erging

squats:
130x15
185x20
front squats:
130x10 x2