Two Days Grace

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

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

5/3/1 sets - start WELL WITHIN CAPACITY and increment each week. 3 sets of 10 at 50% of the 1RM load

Deadlift (Barbell)

Deadlift focus

Squat (Barbell)

Squat focus

0 reviews for Two Days Grace