Time for something new. I have been doing different variations of Jim Wendler's awesome 5/3/1 for a long time now. I love the 5/3/1 and all the different variations available, but after 2 yrs on it, doing several different variations, I need a break. I am in the mode for something fresh, change of a pace for now.
A friend of mine tried this routine, for 6 months, and said he saw good gains in muscle on this, and this seems fun and fresh, so I'll give it a try for at least 3 months.
Month 1 = April 2014
- Bench Press 1RM = 210lbs
- Deadlift 1RM = 310lbs
- OH Press 1RM = 150lbs
- Squats 1RM = 325lbs
Week 1 @ 40% x 4 X ( 12 to 15 reps ) + 15 seconds rest pause on final set
Week 2 @ 50% x 4 X ( 9 to 11 reps ) + 15 seconds rest pause on final set
Week 3 @ 60% x 4 X ( 6 to 8 reps ) + drop set by - 30% on final set
Week 4 @ 70% x 4 X ( 3 to 5 reps ) + drop set by - 30% on final set