5/3/1 Cycle 7 full-body template
Squat: 45 x 10, 135 x 5, 185 x 5, 225 x 3, 255 x 1, 285 x 1
Deadlift: 185 x 5, 225 x 5, 260 x 5, 300 x 5, 340 x 7
DB Bench: 55 x 15, 60 x 12, 12
Added a new warm-up to start building conditioning/GPP:
- Sled Drags w/45# x 80 ft x 4 laps
- GHR: 2 x 10, 8
- Pullups: 30
- Pushups: 30
Ended with 6 more laps of sled drags after the workout.
It wasn't bad but the heat sucked, I was working out at my buddies gym who has the space for sleds and prowler work just not air conditioning and it was about 100 degrees in humidity so I was tired as hell going through the workout and sweating like a dog. If not for the heat I would have had 10+ in me on the deads.
But this new template is how it's going to be for a couple cycles so I can get some conditioning in while keeping the daily squatting in tact. I didn't get to his the gym since the last workout due to working all weekend.