Finishing up week 9 of 9 5x5s this week. Doing 3x3 for 3 weeks then 1 week of 1x1 Maxing out peak week. I did 5 weeks of 5x5s then stepped back 3 weeks in weight, so at week 8 i hit week 5 weight again. Now at week 9 im hitting 5-10lbs more then week 5 but with the step back at week 5 it made week 8 feel light. Only doing Bench, squats, rows, deadlifts, overhand weighted pullups, standing shoulder presses.
Its been a great program this go. I havent ran any gear in along time and im hitting some weights right at some cycle strength. I started at 202lbs and im at 211lbs now naturally. Been eating alot to put the weight on.
Ive never done 3x3s or 1x1 weeks or really ever followed through with any program all the way through. Really excited about doing some extra heavy high intensity 3x3s next week.
Heres what my program looks like:
Monday- squat, flat bench press, bent over rows all 5x5s
Wednesday- deadlifts 5x1, standing barbell shoulder press 5x5, weighted overhand pullups 5x5
Friday-Squats, Bench press, and rows all 5x1
So i dont squat 3x a week or deadlift 5 sets at weight, Its to rough on my CNS and body overall squatting that much and deadlifting heavy 5x5. On the 5x1s i add 10-20 lbs per set depending on exercise, so if im benching for example 240lbs 5x5 my 5x1 would be 200,220,240,260,280.
