531 cycle 1 week 3 day 4 bench

Warm up

120 x 5
150 x 5
175 x 5

Working sets

220 x 3
250 x 3
280 x 6

Assistance

225 x 5 for 5

Skulls @ 60 x 10 for 5

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531 cycle 1 week 3 day 3 dead lift

Warm up sets

205 x 5
255 x 5
305 x 5

Working sets

385 x 3
435 x 3
485 x 5

Assistance work

225 pendlay rows x 10 for 3 sets

Dumbell curls @ 35 x 10 for 5 sets

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532 cycle 1 week 3 day 1 squat

Warmup sets

170 x 5
215 x 5
260 x 5

Working sets

325 x 3
365 x 3
410 x 8

Assistance

425 lb standing barbell calf raises x 10 x 5

Ab wheel x 10 x 5

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531 cycle 1 week 2 day 4 bench

Warm up sets

120 x 5
150 x 5
175 x 5


Working sets

205 x 3
235 x 3
265 x 9

225 for 5 x 5

Published with Blogger-droid v1.7.4

531 cycle 1 week 2 day 3 dead lift

Warm up sets

205 x 5
255 x 5
305 x 5

Working sets

355 x 3
410 x 3
460 x 8

Pendlay rows @ 225 x 5 for 5

Published with Blogger-droid v1.7.4

531 cycle 1 week 2 day 1 squats

Warm up sets

170 x 5
215 x 5
260 x 5

Working sets

300 x 3
345 x 3
385 x 10

Assistance work

Ab wheel x 10 for 5 sets

Standing calf raises @ 405 x 10 for 5 sets

Published with Blogger-droid v1.7.4

531 cycle 1 week 2 day 2 military press

Warm up sets

80 x 5
105 x 5
125 x 5

Working sets

145 x 3
165 x 3
185 x 7

Push press pr of 245 x 1

High rows of 135 x 10 for 5 sets.

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