Aright, listen up.
This is the deload week. I repeat, this is the deload week. That means less volume and your lifting sessions will feel like warm-ups. THAT IS OK!
This is where everyone screws up Wendler 5/3/1, well, where everyone screws up most strength programs. DO THE DELOAD WEEK.
This kind of heavy lifting trains not only your muscles, but also your CNS and your mental stamina. Skipping deload weeks and jumping right back into more heavy lifting will work...for awhile. Then you will start to overtrain, if not physically, then mentally...but it WILL happen. You will then see negative returns and wonder why....
Welcome to real strength training. Do it right!
WARM-UP
Complete Eo3 Official Warm-up, upper body emphasis, found here.
Then:
Bench press
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
STRENGTH
Then:
Bench Press
- 40% x 5 reps
- 50% x 5 reps
- 60% x 5 reps
Then:
Bench Press 2 x 10 reps @ 50%
One-arm KB Row 2 x 10 reps
CONDITIONING
For 30 minutes...
- Row or Run.
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed