Update 10 – 20-Week Beyond 5-3-1

We are now entering the final 5-week portion of the 20-Week Beyond 5-3-1 program.

In this rotation, on the primary lifts, we progress through 3’s at 70%, 80% and 90% of TM (training max), followed by TM x 1 rep, followed by Joker Sets of 1s, 2s or 3s at weights heavier than TM.

Here are our numbers of TM x 1, as well as our best Joker Set:

Matt
Back Squat – 315 x 1, 350 x 2 (new PR!)
Deadlift – 355 x 1, 420 x 1 (new 1RM PR!)
Bench Press – 210 x 1, 240 x 1
Press – 140 x 1, 155 x 1

Pam
Back Squat – 175 x 1, 185 x 1
Deadlift – 210 x 1, 235 x 1
Bench Press – 121 x 1, 141 x 1
Press – 82 x 1, 95 x 1

Alyx
Back Squat – 114 x 1, 125 x 1 (new 1RM PR!)
Deadlift – 118 x 1, 140 x 1 (new 1RM PR!)
Bench Press – 76 x 1, 85 x 1
Press – 51 x 1, 61 x 1 (new 1RM PR!)

IMG_6961 IMG_6945 IMG_1781 IMG_1759 IMG_1767

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