5/3/1: Reigniting The Shoulders

The Long Hiatus

During my peaking program with Sheiko the shoulders took a back seat to the illustrious “Big 3” which are comprised of the Squat, Benchpress & Deadlift. My Sheiko program was set to run for about 4 months (~16 weeks) however about halfway through the normal Sheiko routine I decided to take a meet with only 5 weeks notice and immediately switched from the “default” Sheiko routine to one geared more towards competition preparation. Regardless, the shoulders, specifically the military press, took a backseat to this style of training. It was time to bring them back into full rotation now that I’ve returned to 5/3/1.

Figuring It Out

Seeing as how I hadn’t training the press in such a long time I wasn’t sure what poundage to use as my starting point for another 5/3/1 cycle. The training weight used for any of the big lifts in 5/3/1 is determined by either taking your known TRUE MAX (ie: your PR) or by programming it based on your heaviest weight that the most reps and then using Wendler’s max calculator.

135 x 6 = 810

810 x 0.0333 = ~27

27+135 = 162

So for training purposes we’ll round down to 160lbs. This is considered the THEORETICAL MAX, and isĀ NOT used to calculate working weights for sets. Instead we take 90% of the THEORETICAL MAX and then use that number to discover our working sets.

160 x .9 = 145

So now we have our TRAINING MAX of 145lbs. Now we can lay out the plan! 5/3/1 focuses on weight variances based on what week of the cycle you are in. These are all determined by percentages laid out by Wendler in the 5/3/1 book. For this week, which was 3×3 (3 sets of 3 reps, last set is 3+ reps, also known as AMRAP = As Many Reps As Possible) you will see my working sets based on 70%/80%/90% of 145lbs.

5/3/1 – PRESS – C1W2D3x3

BW = 240.2lbs

SHOULDER PRESS
65×5 (warmup)
85×3 (warmup)
105×3
120×3
135×6

CLOSE GRIP BENCHPRESS
105×8
135×8
165×6

SEATED DB MILITARY PRESS
40×18
50×16
60×10
42.5×16

BARBELL SHRUG
135×10
225×10
185×26

TRICEP DIPS
BW+45×20
BW+45×17
BW+55×13

STRAIGHT BAR BICEP CURL
65×10
75×10
45×20

@DJBEANPOLE

Zara