Extra content for extra gains.

 

What’s up Rebels, this is where you’ll find all the extra content that will help you achieve your goals more efficiently. You’ll find videos on each block description, exercise tutorials and much more for you to consume on your own time. Grab a cup of coffee, and enjoy!

 

BLOCK 1.2 DESPCRIPTION

We’ve gone through 2 full cycles of our 5/3/1 in Block 1, including 1 deload for a total of 7 weeks.

Block 1.2 will be another 2 cycles of 5/3/1. In this block, we’re keeping the Barbell Front Squat, the Barbell Bench and Deadlift as the constant. We will be switching up the accessory exercises to add some variety and progressions.

Here’s what’s NEW in this block:

1. We will be selecting weight based off of percentages of our 1RM for our main barbell lifts. (you will be using the weight that you performed for 1 rep during our last week of the 5/3/1 as your 1RM)

2. AMRAP sets on the last working set. The goal for these AMRAP sets is to start testing your output and effort. If you want to make crazy strength gains and become super fit, you have to start pushing the intensity.

For example: On your last set of 5 reps this week, your goal is to at least do one more rep.

3. If you look at the 3rd week, We’ll be hitting our working sets at 5 reps for the first set, 3 reps for the second set, and 1 rep for the thrid set.

4. There will be a deload on the 4th week.

 
 

  • Set 1: 65% x 5 reps
    Set 2: 75% x 5 reps
    set 3: 85% x 5 OR more reps (AMRAP Set)

  • Set 1: 70% x 3 reps
    Set 2: 80% x 3 reps
    Set 3: 90% x 3 OR more reps (AMRAP Set)

  • Set 1: 75% x 5 reps
    Set 2: 85% x 3 reps
    Set 3: 95% x 1 OR more reps (AMRAP Set)

  • Need help with your lifting technique? Have questions about how to modify certain exercises? Book into your Lazer Focus Calls so we can create the right plan for YOU

  • If you’re unsure if you’re performing an exercise correctly, or if you feel like you’re not making progress in it, you can record yourself completing the movement, and you can send it to me for review.