Two Days Grace

Program Description

BLEND OF STRENGTH HYPERTROPHY AND FORM WORK - Day 1 has Deadlift as main lift, and light accessory work for the quads, glutes, and shoulders - Day 2: Barbell squat as main lift and light accessory work for the back, delts and posterior chain - Every 4 weeks the accessory lifts change to keep some novelty ABOUT 5/3/1 - DO NOT go in to the program lifting your absolute max - the whole idea is to go in at about 60% capacity and give yourself room to ramp up over successive weeks, the lighter work providing a base. At time of writing I think you said your top (conventional, not RDL) deadlift to date was about 80kg. Therefore, I would suggest (only suggest - go lighter if you want) to start off with the following weights, and move up in increments of 2.5KG each week: DEADLIFT Set 1 (5 reps): 50kg Set 2 (3 reps): 55kg Set 3: (1 rep): 60kg Sets 4 to 6: 40kg SQUAT: Set 1 (5 reps): 30kg Set 2 (3 reps): 35kg Set 3: (1 rep): 40kg Sets 4 to 6: 20kg This will give you plenty of volume, and, importantly, will give you room to get stronger every week without getting fatigued too soon. P.S LOVE YOU

Program Overview