Update 7 – 20-Week Beyond 5-3-1

We have completed the 1st rotation in the 3rd 5-week portion of the 20-Week Beyond 5-3-1 program, which puts us just over 1/2 way!

In this rotation, on the primary lifts, we started with TM (training max) x Reps and then follow that with Joker Sets (continuing to add weight for singles), and then finally 5 sets of 3-5 @ 70-80% (depending on the lift).

Here are our results on the TM x reps sets, as well as our best Joker Set:

Matt
Back Squat – 305 x 5, 320 x 1
Deadlift – 345 x 6, 395 x 1 (new 1RM PR!)
Bench Press – 205 x 9, 240 x 1 (new 1RM PR!)
Press – 135 x 7, 150 x 1 (new 1RM PR!)

Pam
Back Squat – 175 x 5 (no Joker Sets) (felt pain in lower back)
Deadlift – 210 x 1 (didn’t go for reps), 240 x 1 (new 1RM PR!)
Bench Press – 121 x 4, 135 x 1 (new 1RM PR!)
Press – 82 x 1, 90 x 1 (new 1RM PR!)

Alyx
Back Squat – 114 x 1, 117 x 1 (new 1RM PR!)
Deadlift – 118 x 4, 135 x 1 (new 1RM PR!)
Bench Press – 76 x 3, 80 x 1
Press – 51 x 4, 57 x 1 (new 1RM PR!)

IMG_1223 IMG_1277 IMG_1279 IMG_1292 IMG_6496 IMG_6512 IMG_6534

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