At the recommendation of 53GreyStreet I am posting a bit of a journal (Mods if this needs to be moved please do).
I have done 2 PL meets thus far using 5/3/1 for both of them. I am experimenting using Block Periodization for this meet. I wanted to work with Bob, but unfortunately finances wont allow that now, though I hope to get things squared away and work with him going into the Power Fest this summer.
Here is the layout of my First Accumulation Block (currently finishing 2nd week).
Day 1 Bench
60-70% for 12-30reps: Close Grip Bench Press
RPE 6-7, 3-6 sets, 4-6 reps: Front Squat
3-4 sets, 6-12 reps:Incline DB Press
30-50 reps: Kroc rows
3x10-20 reps:Face Pulls
Day 2 Deadlift
60-70% for 18-30reps: 3" pause Sumo DL
RPE 6-7, 3-6 sets, 4-6reps: Super Wide Grip Bench Press
3-5 setsx8-12reps:Hyperextenions
3-4setsx10-15 reps:Underhand Grip pull ups
3x10-20: Ab wheel
Day 3 Bench
60-70% for 12-30reps: Legless Close Grip Bench Press
RPE 6-7, 3-6 sets, 4-6 reps:Conventional Deadlift
36-60reps: OH Press
30-50 reps: Chest Supported row
3x10-20 reps:Band Pull aparts
Day 4 Squat
60-70% for 12-30reps: Wide Box Squat
RPE 6-7, 3-6 sets, 4-6reps
ips
3-5 setsx6-12/leg : Barbell step ups (24" box)
30-60 reps:Behind head pull ups
3 sets: Plank/Turkish Get ups
I am a raw lifter in case anyone cares.
I have done 2 PL meets thus far using 5/3/1 for both of them. I am experimenting using Block Periodization for this meet. I wanted to work with Bob, but unfortunately finances wont allow that now, though I hope to get things squared away and work with him going into the Power Fest this summer.
Here is the layout of my First Accumulation Block (currently finishing 2nd week).
Day 1 Bench
60-70% for 12-30reps: Close Grip Bench Press
RPE 6-7, 3-6 sets, 4-6 reps: Front Squat
3-4 sets, 6-12 reps:Incline DB Press
30-50 reps: Kroc rows
3x10-20 reps:Face Pulls
Day 2 Deadlift
60-70% for 18-30reps: 3" pause Sumo DL
RPE 6-7, 3-6 sets, 4-6reps: Super Wide Grip Bench Press
3-5 setsx8-12reps:Hyperextenions
3-4setsx10-15 reps:Underhand Grip pull ups
3x10-20: Ab wheel
Day 3 Bench
60-70% for 12-30reps: Legless Close Grip Bench Press
RPE 6-7, 3-6 sets, 4-6 reps:Conventional Deadlift
36-60reps: OH Press
30-50 reps: Chest Supported row
3x10-20 reps:Band Pull aparts
Day 4 Squat
60-70% for 12-30reps: Wide Box Squat
RPE 6-7, 3-6 sets, 4-6reps

3-5 setsx6-12/leg : Barbell step ups (24" box)
30-60 reps:Behind head pull ups
3 sets: Plank/Turkish Get ups
I am a raw lifter in case anyone cares.
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