Starting 5/3/1 Week 3 – after this week, I’m increasing my training max by 10-15 pounds depending on the Exercise.

Roll Out

Warm Up

Push Press – TM=235

x 10 – Bar

x 5 – 135 lbs

x 5 – 155 lbs

x 5 – 75% (175 lbs)

x 3 – 85% (200 lbs)

x 1+ – 95% (225 lbs)

Joker Sets – I may skip Joker sets today

x 1 – 105% (245 lbs)

x 1 – 115% (270 lbs)/(PR) LOL

x 1 – 120% (280 lbs)/(PR) LOLLOLOLOLOLOLOL

Accessories

Heavy DB Shrugs – 4 x 10

Shoulder Fly’s – 4 x 10

Face pulls – 4 x 10

Abs