5/3/1 Week Cycle 2 - OHP and Squats

5/3/1 Week Cycle 2 - OHP and Squats

OHP Day 5/3/1

A. OHP

Band pull aparts x20

Band press downs x20

Bar weight x 10

95x10

135x5

165x5

190x3

210x3

230x1

250x1

B. Plate Raises Overhead

3x15 w/ 35lb plate

C. Upright Rows

3x15

D1. Cable Rows

4x10

D2. Ab Machine

4x10

Squat Day

A. Squat Day Bar weight x 20 135x10 225x5 315x5 345x5 395x3 440x1

B. Leg Extension 6x6

C. Abs 4x10

— Mario D'Amico
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