Today was the start of a new month's phase of my 5-3-1 home workout plan. I've been doing military presses and front squats with a home standard size set (1" barbell width). After two months I've gone from a 120 estimated max to a 135 estimate at the end of Phase 2 in the military press.
The weekly plan goes like this:
Week 1: 3x5
Week 2: 3x3
Week 3: 5-3-1
Week 4: Deload, 3x5 at 50-60% max
I'm doing this workout a minimum of two times and up to three times per week as I can get workouts in. A goofy weekly schedule of varied starts for my workday sometimes can mess with workout plans.
The mathematical strategy to take in determining your weights is to take your estimated max, then use 90% of that when you figure out your workload percentages.
Today's routine was using 90% of 135, or 121 as the number to plug in.
65% is used for the first set (80 pounsd), 75% for the second set (92) and 85% for the last set (105).
I have modified this routine to model a classic 5x5 routine with 2 warm-up sets at 65%, followed by the working sets up above.
I also do Front Squats to pair up with this routine to mainly keep my legs strong and moving by using the same weight for those sets as I do for the military press. I rest two minutes between exercises, alternating between Military Press then Front Squat.
That gives me a good little strength session in about 20 minutes.
I've been doing Kettlebell Swings as my cardio on days in-between. Once weather warms up here and the roads/sidewalks are clear for running, I'll look at returning to that again.
No comments:
Post a Comment