This week for each main movement I will be working up to one set of 5 reps, one set of 3 reps and one set of 1 rep. The percentages that I'm using from the aforementioned second option are 75% x 5, 85% x 3, 95% x1.
Remember, these percentages are based off my "max", which is 90% of my actual max. So today's movement is the Military Press. My actual max is 170, but the "max" that I'm working with is 155.
MILITARY PRESS DAY
Warmup:
Agile 8
Extra Foam Rolling on my upper back, lower back, and hamstrings. I was pretty sore.
Shoulder rotations, shoulder presses, shrugs, plate raises with a 1o lb plate.
(I've read several articles recently discussing the problems with static stretching prior to weight training. The research shows that it negatively affects one's ability to reach a proper 1 RM. The authors suggested a solid warmup with more dynamic stretching, which I attempted to do here with the light plate work and more warm up sets in the MP.)
Military Press (Standing Strict Overhead Press):
45 x 5
45 x 5
65 x 5
65 x 5
95 x 3
115 x 5
130 x 3
145 x 1+ (Hit 5. I had 3 as my mental goal going into it, but I was feeling great)
Military Press (Standing Strict Overhead Press):
65 x 10
85 x 10
95 x 10
95 x 10
105 x 10
Shrugs:
135 x 20
185 x 10
225 x10
Right here I got cocky and went for 315. Picked it up, laughed, and set it back down.
135 x 40 (To make up for just being a jackass.)
Dips:
3 sets of 20
Pullups:
3 sets of 10
COMPARING MAXES
In 5/3/1 Wendler provides a way to compare maxes. Not just a 1RM to another 1RM, which is a painfully fucking obvious comparison. Take, for example, the max I just did with 145 on the MP, with a formula that Wendler provides I can ballpark an estimated 1RM:
Weight x Reps x .0333 + Weight = Estimated 1RM
145 x 5 x .0333 + 145 = 169 and some change. Pretty close to my max of 170.
It's not meant to be an exact predictor, but it can be a good way to gauge your progress within this workout template.
Here's my pre-Michigan State game workout I hurried through yesterday.
CARDIO DAY (March Madness Hurry Up Edition)
Pushup - Squat - Pullup Circuit:
Do 10 pushups, then 10 Squats, and then 5 Pullups. Then do it again. Thats 1 set.
Do each set as fast as you can, but make sure to get full range of motion.
Did 5 sets.
Olympic Tri-plex Circuit:
I think I talked about this before. This is a Louie Simmons circuit that he put Kevin Randleman through. I'm not exactly sure how Louie organized it, but heres how I do it:
Do a Power Clean, then a Hang Clean, then a Clean and Jerk. Do that group of movements 5 times through. Thats one set.
Did sets at 45, 65, 85, 105.
Jumping Rope:
Just 10 minutes or so. That Tri-plex burned out my grip, and I had to bust out for that game.
that song is posi as fuck
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