5/3/1- carmelo b. may 2017

5/3/1

3x5
3 x3-5
3x3
531
listen to your body, alternate max lift

Video	Sets	Reps	Weight	Comment
Front Squat				A.1 Front Squat W1 3 sets x 5 reps W2 3 sets x 3-5 reps W3 3 sets x 3 reps Wk4 5,3,1
Palov Press Variations	3	8-12		A2 standing athletic Palof Press
Chin Ups				B1 Chin Up Close Grip W1 3 sets x 5 reps W2 3 sets x 3-5 reps W3 3 sets x 3 reps Wk4 5,3,1
Stork	3		8-10	B2 Stork use preacher bar
Leg Press	2	25-50		C Petersen Leg Press (heels up)
Kneeling Bicep Curls	2	8-10		D1 Kneeling Bicep Curls
Body Weight Row	2	amrap		D2 Body Weight Row amrap (as many reps as possible)
Seated Side Poliquin Raise	2	15-20		D3 Seated Poliqiun Raise

Video	Sets	Reps	Comment
Deadlift			A Trap Deadlift W1 3 sets x 5 reps W2 3 sets x 3-5 reps W3 3 sets x 3 reps Wk4 5,3,1
Straight Arm Pulldowns	2	15-20	A2 Straight Arm Pulldowns knealing with cables
Tricep Push Ups	3	amrap	B1 Tricep Push Ups
Bridge and Variations	3	amrap	B2 FB Bridge to Leg Curl
One Arm High Row	3	8-12	C1 One Arm High Row
Incline Press	3	8-12	C2 Incline Parallel Press
TRX (Closed Chain) Tricep Extensions	2	10	TRX Tricep Extension