5/31 Antique Hotrod

Strength

3 weeks / 4 days per week

Some 5/3/1 programming for old guys like me who spend more time in the garage than the racetrack, and need to rehabilitate some sore spots.

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Week 1

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Pull Apart

Assistance

6 x 20 reps

Wide Grip • Bench Press

Assistance

3 x 20 reps

Overhead • Press

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

3 x 20 reps

Shrug

Assistance

3 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Dead Hang Stretch

Assistance

6 x undefined reps

Wide Grip Bent Row

Assistance

3 x 20 reps

Assisted • Chin-up

Assistance

4 x 10 reps

Farmers Walk

Assistance

3 x 1 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Scapular Pushup

Assistance

6 x 10 reps

Wide Grip • Bench Press

Assistance

2 x 20 reps

Pulldown

Assistance

1 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

McLeod Fly

Assistance

3 x 12 reps

Seated • Triceps Dip

Assistance

5 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Swing

Assistance

6 x 20 reps

Good Morning

Assistance

3 x 8 reps

Seated • Row

Assistance

5 x 10 reps

Pull Apart

Assistance

4 x 20 reps

Lat Prayers

Assistance

4 x 10 reps

Week 2

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Pull Apart

Assistance

6 x 20 reps

Wide Grip • Bench Press

Assistance

3 x 20 reps

Overhead • Press

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

3 x 20 reps

Shrug

Assistance

3 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Dead Hang Stretch

Assistance

6 x undefined reps

Wide Grip Bent Row

Assistance

3 x 20 reps

Assisted • Chin-up

Assistance

4 x 10 reps

Farmers Walk

Assistance

3 x 1 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Scapular Pushup

Assistance

6 x 10 reps

Wide Grip • Bench Press

Assistance

2 x 20 reps

Pulldown

Assistance

1 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

McLeod Fly

Assistance

3 x 12 reps

Seated • Triceps Dip

Assistance

5 x 10 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Swing

Assistance

6 x 20 reps

Good Morning

Assistance

3 x 8 reps

Seated • Row

Assistance

5 x 10 reps

Pull Apart

Assistance

4 x 20 reps

Lat Prayers

Assistance

4 x 10 reps

Week 3

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Pull Apart

Assistance

6 x 20 reps

Wide Grip • Bench Press

Assistance

3 x 20 reps

Overhead • Press

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

3 x 20 reps

Shrug

Assistance

3 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Dead Hang Stretch

Assistance

6 x undefined reps

Wide Grip Bent Row

Assistance

3 x 20 reps

Assisted • Chin-up

Assistance

4 x 10 reps

Farmers Walk

Assistance

3 x 1 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Scapular Pushup

Assistance

6 x 10 reps

Wide Grip • Bench Press

Assistance

2 x 20 reps

Pulldown

Assistance

1 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

McLeod Fly

Assistance

3 x 12 reps

Seated • Triceps Dip

Assistance

5 x 10 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Swing

Assistance

6 x 20 reps

Good Morning

Assistance

3 x 8 reps

Seated • Row

Assistance

5 x 10 reps

Pull Apart

Assistance

4 x 20 reps

Lat Prayers

Assistance

4 x 10 reps

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