What's going on brothas and sistas, here's a little background on me. Been lifting a little over 2 years and have ran 5/3/1 for the majority of that time. I train out of my garage but since August I've been able to train at Zach Even-Esh's Underground Strength Gym in NJ. I also happen to be one of the coaches there, so that's always my favorite part of the day, training athletes.
Did my first PL meet Dec. 6 and my numbers look something like this:
Bench: 225 (Piss poor, I know)
And for 5/3/1's sake my Overhead Press: 160
My BW currently fluctuates between 192-197. I started this workout today at 197 on the dot.
Basically my idea here is to keep the 5/3/1 strength portion and go German Volume Training on the assistance. So the focus is hypertrophy the the hope of maintaining or maybe even gaining a little strength. I guess we'll see what happens.
185x5,x5 (Following the rule of 10 here. Get 10 total reps with the top weight of the day in however many sets that takes)
Next I threw on Mark Bell's slingshot
All benching was supersetted with 1-Arm DB rows between 6-10 reps (mostly 10)Worked up to 95's for a couple of sets
2)Incline DB Bench
50's for 10 sets of 10 with 1 minute rest. Crazy pump from this.
3) Chest-Supported KB Rows
44's for 10 sets of 10
4a) Band DB Chest Fly's
25's with a purple band around my upper back x12,x12,x12,x12,x12
4b) Explosive KB shrugs
5a) Zottman Curls
5b) 1-Arm DB French Press
Lotta volume. Skwaats tomorrow.