5/3/1 Week 1

Day 4

I set my Bench press 1 RM as 300 lbs, Which im pretty sure I can do.. lol

I honestly don’t know how I feel after yesterdays Rowing. So It might be a Bad lifting day. The Joker sets are there just in case I feel good. I will try atleast 95%.

Bench Press – TM= 270 lbs

x10 – Bar

x 10 – 135 Lbs

x 5 – 155 Lbs

x5 – 65% (175 Lbs)

x5 – 75% (202 Lbs)

x5+ – 85% (230 Lbs) Trying to set a PR for reps

Joker Sets

95% (255)

105% (283)

110% (295)

 

Accessories

Push ups – 5 x 12 reps

DB Chest flys – 4 x 8-10 reps

Dips (If possible haha) – 4 x 10-12 reps