Today was my last day of week 3 of the 5/3/1 program next week is a deload week and I gotta say it came just in time. I was starting to get some hamstring tenderness after speed squats on wednesday. and this coming week will be a great week to heal up and start the whole thing over again. I will be adding 5kg to my squat and deadlift training maxes and i will be adding 2.5kg to my bench press and military press training maxes. Today I just stuck to the program and did not go balls out on the last set, I just finished with a single.
Deadlift
167.5x5
190x3
212.5x1
Bent Row
125x5x5
Shrugs
190x1x20
215x1x15
230x1x10
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