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  • Monday: Loftearmen's5/3/1 For Highland Games Starting Date: 07/08/13 Push Press Max

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    SuperElk
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    This document outlines a 5/3/1 strength training program for highland games over 4 weeks from July 8th to August 2nd. It includes max lifts for the push press, bench press, barbell row, power clean, deadlift, chin ups, db snatch, squat, and front squat that increase each week following the 5/3/1 rep scheme of 5 reps at 65% of max, 3 reps at 75% of max, and 1 rep at 85% of max on the first, second, and third weeks respectively.

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    This document outlines a 5/3/1 strength training program for highland games over 4 weeks from July 8th to August 2nd. It includes max lifts for the push press, bench press, barbell row, power clean, deadlift, chin ups, db snatch, squat, and front squat that increase each week following the 5/3/1 rep scheme of 5 reps at 65% of max, 3 reps at 75% of max, and 1 rep at 85% of max on the first, second, and third weeks respectively.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
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    Download as xls, pdf, or txt
    42 views2 pages

    Monday: Loftearmen's5/3/1 For Highland Games Starting Date: 07/08/13 Push Press Max

    Uploaded by

    SuperElk
    This document outlines a 5/3/1 strength training program for highland games over 4 weeks from July 8th to August 2nd. It includes max lifts for the push press, bench press, barbell row, power clean, deadlift, chin ups, db snatch, squat, and front squat that increase each week following the 5/3/1 rep scheme of 5 reps at 65% of max, 3 reps at 75% of max, and 1 rep at 85% of max on the first, second, and third weeks respectively.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 2

    Loftearmen's5/3/1 for Highland Games

    Starting Date:
    07/08/13
    Monday
    Push Press Max:

    Date
    7/8/2013
    7/15/2013
    7/22/2013
    7/29/2013
    Date
    7/8/2013
    7/15/2013
    7/22/2013
    7/29/2013
    Date
    7/8/2013
    7/15/2013
    7/22/2013
    7/29/2013

    Date
    7/10/2013
    7/17/2013
    7/24/2013
    7/31/2013
    Date
    7/10/2013
    7/17/2013
    7/24/2013
    7/31/2013
    Date
    7/10/2013
    7/17/2013
    7/24/2013
    7/31/2013

    Date
    7/12/2013
    7/19/2013
    7/26/2013

    135x5
    145x3
    155x5
    85x5

    155x5
    165x3
    175x3
    105x5

    205
    175x5+
    185x3+
    195x1+
    125x5

    Bench Press Max:


    205x5
    225x3
    240x5
    130x5

    240x5
    255x3
    270x3
    160x5

    315
    270x5+
    285x3+
    300x1+
    190x5

    Barbell Row Max:


    160x10
    190x10
    225x10
    95x10

    160x10
    190x10
    225x10
    95x10

    315
    160x10
    190x10
    225x10
    95x10

    Wednesday
    Power Clean Max:
    130x5
    140x3
    150x5
    80x5

    150x5
    160x3
    170x3
    100x5

    200
    170x5+
    180x3+
    190x1+
    120x5

    Deadlift Max:
    325x5
    350x3
    375x5
    200x5

    375x5
    400x3
    425x3
    250x5

    Chin Ups
    BWx10
    BWx10
    BWx10
    BWx10

    BWx10
    BWx10
    BWx10
    BWx10

    500
    425x5+
    450x3+
    475x1+
    300x5

    BW
    BWx10
    BWx10
    BWx10
    BWx10

    Friday
    DB Snatch Max:
    65x5
    70x3
    75x5

    75x5
    80x3
    85x3

    100
    85x5+
    90x3+
    95x1+

    8/2/2013
    Date
    7/12/2013
    7/19/2013
    7/26/2013
    8/2/2013
    Date
    7/12/2013
    7/19/2013
    7/26/2013
    8/2/2013

    40x5

    50x5

    60x5

    Squat Max:
    295x5
    315x3
    340x5
    180x5

    340x5
    360x3
    385x3
    225x5

    450
    385x5+
    405x3+
    430x1+
    270x5

    Front Squat Max:


    100x10
    120x10
    140x10
    60x10

    100x10
    120x10
    140x10
    60x10

    200
    100x10
    120x10
    140x10
    60x10

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