T2C 5/3/1 SST v2 (WIP)

4 days a week with 5/3/1 Main Lift Programming (Bench, Squat, OH Press, Deadlift) assistance work based on Jim Wendler’s Simplest Strength Template. Currently a work in progress. 

When you enter your 1 Rep Max for your Squat, Bench, Deadlift and Military Press should be 90% of your actual 1 Rep Max. At the end of your cycle add 2.5kg to your last cycle Bench and Press Max and 5kg to your Squat and Deadlift. Repeat. Once you fail a main lift retest actual 1 rep max, take 90% and start again. 

Accessories build up slowly. Start conservative. If you can do the full reps then add the minimum possible weight and build up through the rep range again over a few weeks. If it feels mega easy and you are getting full reps with a lot in reserve then you can maybe progress faster initially.

V2 changes - Moved Bicep/Tricep work into Squat and Deadlift days. Added isolation shoulder accessories into Bench and Overhead Press days.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Romanian Deadlift (Barbell)

Hyperextension

Hammer Curl

Tricep Pushdown (Cable)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Single Arm Iso Row

Face Pull

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Leg Press (45 Degrees)

Seated Hamstring Curl

Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Military Press (Barbell)

Bench Press (Close Grip)

Lat Pulldown

Rear Delt Fly (Machine)

Lateral Raise (Cable)

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