5/3/1 CYCLES / LIFTING PLANS

Lifting plans/thoughts:

1.  Obviously, continue 5/3/1.

2.  Assistance work - continue my current stuff until either I start to stall out or start to get through the workouts with energy/strength to spare.

If I plateau, I will shuffle stuff around (ex:  have two leg+back days, two chest/shoulder + arm days), but keep the volume pretty consistent.

If I have extra go-juice, I will add in more exercises (this will probably happen once my food intake increases sufficiently).

3.  Specialization/concentration - Currently I am going pretty heavy on shoulders, upper chest, and hamstrings.  Back & quads are mostly maintenance.  I will probably switch my concentration to quads, back, and arms once my gains start to plateau.

Days will probably go something like:

-BB OH press, bicep curls, skull crushers, hammer curls, shoulder-triple

-Squat, pullups, leg press, BB row, calf raises

-DB bench, preacher curls, floor press, tricep push downs, concentration curls

-Deadlifts, RDLs, 1-hand row, step ups, cable pullovers

4.  Do at least one four week cycle of Waterbury's HFT calf routine when my intake is high enough for mass gain.  Possibly April, possibly May.  Depending upon how I am doing I might run two cycles.

5.  Cardio - I will probably phase out most of my bike based cardio, at least until start leaning down again.  Morning/daily walks will happen once it gets warm enough.  And jogging/practicing for a 5K will begin as well.  So that should handle me for conditioning.

6.  Abs - I will probably continue doing them on lifting days, and then ceasing on my deload weeks

7.  I am pondering two-a-day workouts once I get my food intake high enough (probably 5/3/1 cycle #3).  If I do them, my workouts will probably be split like so:

Workout A (probably around 11:00am):  Main lift, one supplement - do at home

Workout B (5:00pm or so):  All accessories - do at Gym or home (depending upon equipment needs)

Example:

A)  5/3/1 Squat, bulgarians

B)  RDL, Leg press, GHR, leg extension, calf raise

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Calculations for 5/3/1 primary lifts for the next six cycles.  By the end of the cycles, if all goes well, I should have added 25# to my OH Press & DB Bench, and 50# to my Squat & Deadlift

Cycle:
Week 1:  3x5 - 65x5/75x5/85x5+
Week 2:  3x3 - 70x3/80x3/90x3+
Week 3:  531 - 75x5/85x3/95x1+
Week 4:  3x5 - 40x5/50x5/60x5+

exercise:  65% / 70 / 75 / 80 / 85 / 90 / 95 || 40 / 50 / 60

CYCLE 2:
BB OH      80 / 85 / 95 / 100 / 110 / 115 / 125       || 50 / 65 / 75
Squat         205 / 220 / 235 / 250 / 265 / 280 / 295 || 125 / 155 / 185
DB Bench  65 / 70 / 75 / 80 / 85 / 90 / 95               || 35 / 45 / 55
Deadlift      255 / 275 / 295 / 315 / 335 / 355 / 375 || 165 / 195 / 215

CYCLE 3:

BB OH       85 / 90 / 100 / 105 / 115 / 120 / 130     || 55 / 70 / 80

Squat          215 / 230 / 245 / 260 / 275 / 290 / 305 || 135 / 165 / 195

DB Bench   70 / 75 / 80 / 85 / 90 / 95 / 100             || 40 / 50 / 60

Deadlift       265 / 285 / 305 / 325 / 345 / 365 / 385 || 175 / 205 / 225

CYCLE 4:

BB OH       90 / 95 / 105 / 110 / 120 / 125 / 135     || 60 / 75 / 85

Squat          225 / 240 / 255 / 270 / 285 / 300 / 315 || 145 / 175 / 205

DB Bench   75 / 80 / 85 / 90 / 95 / 100 / 105           || 45 / 55 / 65

Deadlift       275 / 295 / 315 / 335 / 355 / 375 / 395 || 185 / 215 / 235

CYCLE 5:

BB OH       95 / 100 / 110 / 115 / 125 / 130 / 140   || 65 / 80 / 90

Squat          235 / 250 / 265 / 280 / 295 / 310 / 325 || 155 / 185 / 215

DB Bench   80 / 85 / 90 / 95 / 100 / 105 / 110         || 50 / 60 / 70

Deadlift       285 / 305 / 325 / 345 / 365 / 385 / 405 || 195 / 225 / 245

CYCLE 6:

BB OH       100 / 105 / 115 / 120 / 130 / 135 / 145 || 70 / 85 / 95

Squat          245 / 260 / 275 / 290 / 305 / 320 / 335 || 165 / 195 / 225

DB Bench   85 / 90 / 95 / 100 / 105 / 110 / 115       || 55 / 65 / 75

Deadlift       295 / 315 / 335 / 355 / 375 / 395 / 415 || 205 / 235 / 255