Update 9 – 20-Week Beyond 5-3-1

We have completed the 3rd 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 4 (3 less than last time) – NOT feeling it!
Deadlift – 345 x 9 (2 more than last time), 415 x 1 (new 1RM PR!)
Bench Press – 205 x 12 (2 more than last time)
Press – 135 x 5 (same as last time), 155 x 1

Pam
Back Squat – 175 x 2 (3 less than last time) – NOT feeling it!
Deadlift – 210 x 9, 245 x 1 (new 1RM PR!)
Bench Press – 121 x 7 (2 more than last time), 142 x 1 (new 1RM PR!)
Press – 82 x 9 (1 more than last time)

Alyx
Back Squat – 114 x 3 (1 more than last time), 119 x 1
Deadlift – 118 x 3, 125 x 1
Bench Press – 76 x 3, 87 x 1 (new 1RM PR!)
Press – 51 x 5, 55 x 1

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