Update 8 – 20-Week Beyond 5-3-1

We have completed the 2nd rotation in the 3rd 5-week portion of the 20-Week Beyond 5-3-1 program.

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 7 (2 more than last time), 340 x 1 (new 1RM PR!)
Deadlift – 345 x 7 (1 more than last time), 410 x 1 (new 1RM PR!)
Bench Press – 205 x 10 (1 more than last time), 245 x 1 (new 1RM PR!)
Press – 135 x 5 (2 less than last time), 160 x 1 (new 1RM PR!)

Pam
Back Squat – 175 x 5, 192 x 1 (new 1RM PR!)
Deadlift – 210 x 3, (no Joker Sets)
Bench Press – 121 x 5 (1 more than last time), 140 x 1 (new 1RM PR!)
Press – 82 x 8, 95 x 1 (new 1RM PR!)

Alyx
Back Squat – 114 x 2 (1 more than last time), 117 x 1
Deadlift – 118 x 4, 135 x 1
Bench Press – 76 x 4 (1 more than last time), 85 x 1 (new 1RM PR!)
Press – 51 x 6 (2 more than last time), 60 x 1 (new 1RM PR!)

IMG_1314 IMG_1337 IMG_1417

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