![]() ![]() Rack 6 Just below knee Try to better PR’s each time through program. ![]() Rack 7 Just above knee Work up to a single and record max in training log. *Deadlift Assistance work is Front Squats and RDL’s. *8x2 sets are done High Bar with close stance in 10-15 minutes. Light Day: After warm up, follow the working sets for the day Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. ![]() Week Single Weight % Sets Weight % Week Sets Weight % Heavy Day Enter Current Raw Max Light Day Lets get to the point i was thinking in mixing this two programs (for the bench and the SQ and DL) this is the bench program: The fact is that i’ve been running the 5/3/1 program for about 14 months, but i started competing in powerlifting and i feel i need something heavier (heavy singles, and stuff). I was looking in the internet when i found these two programs, one is for raw bench pressing and the other for deadlifting and squatting. ![]()
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June 2023
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