Hey guys was wondering what you think about my new training template. It's basically an adjusted 5/3/1 cycle.
Weeks 1-6
Workout 1 (monday):
Warmup: SMFR, mobility, Snatch/Overheadsquat complex, pullups
I started doing pullups every workout I try to work up to 5x10 deadhang pullups eventually. I'm currently at 3x7. I also started doing a complex consisting of 5 powersnatches followed by 5 behind the neck push presses and 5 overhead squats... weight is light here (not over 100lbs)
Workout:
20-30 various jumps (mostly box jumps, SVJ, dropstep jumps)
Powerclean + Frontsquat (working on technique, try to work on squat cleans) light-medium triples
Front squat: 5/3/1
Snatch grip RDL's: 5x8
Between sets of squats/RDL's I will be doing a bit upperbody work. A few sets of facepulls, rows, maybe a few dips or db benchpresses nothing fancy... just trying to keep some balance around my shoulders.
Core: (weighted) ab-wheel, pallof press 2-3 sets each
Workout 2 (wednesday):
Warmup: same
Workout:
20-30 various medball throws
Powersnatch: med-heavy triples, doubles, singles
Pushpress: 5x3
Bent over rows: sets of 5
again some "random" upperbody stuff and maybe a few sets of higher reps leg curls between sets
Core: heavy kb carries (overhead, unilateral, overhead etc.)
Workout 3 (friday):
Warmup: same
Workout:
20-30 various jumps
Powerclean + power jerk: med-heavy triples, doubles, singles
Clean grip deadlift: 5/3/1
Back squat: 5x10
upper "prehab", core: ab wheel/pallof press
Workout 4 (saturday):
Bro-day aka beach work
20-30 various medball throws
Weights: nothing strict here just get a nice pump in and having fun maybe trying a few new exercise variations. Not heavy weights but probably quite a bit of overall volume, might also do some high rep leg curl sets here.
Core: Different heavy kb carries
week 7: deload
week 8-13:
basically the same template as week 1-6 but on the assistance stuff I'll do sets of 5 (pyramid) and maybe I'll also throw in a few paused singles on the frontsquats, deadlifts after the regular 5/3/1 and do a few very slight adjustments besides that.
what do you think about this setup?
