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Thread: 5/3/1 time with Parker:D

  1. #1
    Power Lifting Noob Parker 1995's Avatar
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    5/3/1 time with Parker:D

    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
    Last edited by Parker 1995; 11-23-2011 at 09:58 AM.
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  2. #2
    Power Lifting Noob Parker 1995's Avatar
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    P fit workout scheme

    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.
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  3. #3
    Senior Member cphafner's Avatar
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  4. #4
    Power Lifting Noob Parker 1995's Avatar
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    notice its been more than a month... U said one month or less
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  5. #5
    Power Lifting Noob Parker 1995's Avatar
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    And I have been suggested to follow this program to help raise my squat up considering its more then I bench.
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

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