5/3/1 time with Parker:D

[Parker 1995]

Hey guys im doing 5/3/1 now to get my squat and deadlift up. My Bench is more then I squat. I will be following this for a very long time now!
Current Maxes
Bench Press 235
Front squat 225
Dead Lift 275?

Squat Day (Monday)
Squat- 3 sets of 5 reps
Leg Press- 3 sets of 10-12 reps
Leg Extensions- 3 sets of 10-12 reps
Leg Curls- 4 sets of 10-12 reps
Standing Calf Raise- 4 sets of 10-12 reps

Dead Lift Day (friday)
Dead Lifts 3x5
Chin Up: 4 sets of 10-12 reps
Bent Over barbell rows 6 to 10 reps
hyperextensions 4x12
Barbell curl 4x10

Bench Press day (Wensday)
Bench Press 3x5
Incline Dumbbell Press 4x10-20
Dumbbell Flies 4x10-12
Dips(weighted) 4x8-12
Cable Pushdowns 4x10-20

Close Grip Bench Day (Sunday)
Close Grip Bench Press 3x5
Dumbbell over head press 4x10
rope upright rows 4x10
Triceps extension 5x10-20

I will be doing this workout and posting my results asap! and I will be posting my olympic progrss I do with my coach at school P Fit

[Parker 1995]

Monday
Snatches
Front Squats
Snatch Dead Lifts

Tuesday
Jerk
Bench

Wensday
Cleans
Front Squat

Thursday
Jerk
Bench

Friday
Clean
Snatch

I will only be doing olympic lifts heavy and everything eles slacking off or very light.

[cphafner]

http://www.wannabebig.com/forums/showthread.php?145268-Thoughts-on-Dysmorphia-Training&p=2511875&viewfull=1#post2511875

[Parker 1995]

http://www.wannabebig.com/forums/showthread.php?145268-Thoughts-on-Dysmorphia-Training&p=2511875&viewfull=1#post2511875

notice its been more than a month... U said one month or less

[Parker 1995]

http://www.wannabebig.com/forums/showthread.php?145268-Thoughts-on-Dysmorphia-Training&p=2511875&viewfull=1#post2511875

And I have been suggested to follow this program to help raise my squat up considering its more then I bench.