I have begun the 5/3/1, which is overdue imo. Some chaps on the Catalyst Athletics forum advised me to start this at the beginning of the summer, advice I should have taken. Reading the manual last night set me up for my first session.
As I am currently in-season with rugby I'll be following the standard 5/3/1 progression except it will vary from 2-4 times a week depending on how energised I feel. The 4 deload sessions will be used.
Today:
Squat day 5s
Warmed up with powercleans and situps
some pressing, a little front squatting no more than 40kg
Squat
77.5kg x 5
87.5kg x 5
100kg x 10
Assistance
Squats 60kg x 10 (x3)
Hanging Leg raises 8 (x3)
Slightly sore hip towards end of squat assistance hence 3 sets instead of prescribed 5.
Bench day tomorrow, hopefully.
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