The cycle begins again! However, this time you start by bumping your 4RM! Raise the top number on your deadlift and back squat by 10 lbs, and on your shoulder press by 5 lbs. Just watch—you’re getting stronger!
Deadlift 5 – 5 – 5+
65, 75, and 85% of your new 4-rep max
Back squat 5 – 5 – 5+
65, 75, and 85% of your new 4RM
Shoulder Press 5 – 5 – 5+
65, 75, and 85% of your new 4RM
The first set is 5 reps of 65% of your 4-rep max; the second set is 75%; the last set in each exercise is as many reps as possible at 85%. E.g. if your 4RM on the deadlift is 225 lbs (or your 1RM is 250), your sets would be 5 reps at 145, 5 reps at 170, and as many reps as you can knock out at 190. Record weights and reps to comments.
Deadlift: 210-245-275(16)
Back squat: 155-170-195(10)
Shoulder press: 80-95-105(7)
Weak! 🙁
Bring on the Sabbath, I say!
Bench Press – 145-175-195(10)
Shoulder Press – 85-95-105(11)
Back Squat – 90-105-115(16)
Deadlift – 145-165-195(13)
Push Press 60-70-80 (10)
Back Squat 95-110-125 (10)
Dead Lift 95-110-125 (12)