Saturday, 2 January 2010

New 5/3/1 shakeup

The great debate in my head has been back squats vs front squats for the 5/3/1. I am choosing front squats basically because I am shit at them and one needs to always choose to work on ones weaknesses. Back squats can be used for higher rep assistance work. Straps will be used for top sets of deadlifts.
Since I think big chests are gay and the bench press is ovverated I'll be doing the more useful overhead push press instead.

Training maxs:
Front Squat = 85kg
Push Press = 62.5kg
Deadlift = 170kg
Military press = 57.5kg

  • Warmup for each day will be complexes emphasising mobility and flexibility, so things like overhead squats, snatches etc.
  • Power cleans, hang cleans, snatches etc to be performed before the front squats and deadlifts. 3-5 sets of 3 reps, keep it snappy.
  • Stretching must take place afterwards, emphasis on working the hips.
  • Ab work to be taken seriously.

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