Monday
Barbell Military Press 5/3/1
Kettlebell Clean and Press 5 sets of 10 reps
Pullups - 5 sets as many sub-max reps as I can up to 10
Tuesday
Barbell Deadlift 5/3/1
Barbell Deadlift 5 sets of 10 reps -
Thursday
Barbell Bench Press 5/3/1
Kettlebell incline bench press 5 x 10
1-arm kettlebell rows 5 sets 10 reps
Friday
Barbell Squat 5/3/1
Goblet Squat 5 x 10 reps
2-hand swings 10 reps on the minute for 12 minutes
Percentages and reps for main lifts - assistance exercises I am going to do by feel but stick to around 80% effort.
Week #1 3 sets of 5 reps @65, 75 and 85% - last set 5 or more reps to near max-effort
Week #2 3 sets of 3 reps @70, 80 and 90% - last set 3 or more reps to near max-effort
Week #3 1 set of 5 reps, 1 set - 3 reps, 1- 1 rep @75, 85, 95% - last set 1 or more reps max-effort
Week #4 Deload week - 3 sets of 5 reps at 40, 50 and 60%
Deadlift day is going to be all barbell deadlifts with no assistance exercises. This is one of the ways Wendler recommends. I want to put as much practice into my deadlift as possible. I may throw in some sumo style during the 10-rep sets.
Not sure if my spine can handle heavy barbell squats and I don't own a proper power rack yet so I am going to keep the load below the recommended percentage. I am still going to do heavy Goblet or Front rack squats with kettlebells.
