5/3/1-Cycle 4 Week 1

a1)OHP
95x8
115x5
135x5
150x8

Chins 5x5 between each set-explosive

AMAP in 15 min
b1)Close-grip Bench
195x5/5/5/6/5/4-30 reps

b2)DB Curls
45x5/5/5/7/5/4-31 reps

AMAP in 10 min
c1)Lying EZ Ticeps Ext
70x8/8/7/6/6-35 reps

c2)DB Reverse Curl 40x10 -didn't feel right changed to EZ bar
EZ Reverse Curl
70x6/6/8/7/5-32 reps

Chinsx6


Tuesday, Oct 15
5/3/1-Cycle 4 Week 1
Squats
165x5
195x5
215x12

Leg Press
270x12
360x3x8

RDL/SLDL
135x3x10