W1RM - 5DW4- 5/3/1 - PURE STRENGTH: WEEK 2

The program is inspired by Jim Wendler's template 5/3/1: how to build pure strength.

The program runs for 5 days with 4 workouts (1*wwrww).

The program will be placed in your program calender from a given start date of your choosing.

Each workout focus is on one of the 4 basic lifts bb-press/bb-back-squat/bb-bench-press/bb-dead-lift, each session should take 30-45min total to complete.  

• Day1 
  • bb-press 3@70%W1RM 3@80%W1RM +3@90%W1RM
  • 5*max@AUREG bw-chin-up
  • 5*max@AUREG bb-reversed-curls
• Day2 
  • bb-back-squat 3@70%W1RM 3@80%W1RM +3@90%W1RM
  • 5*max@AUREG bw-dips
  • 5*max@AUREG db2-decline-press
• Day4
  
  • bb-bench-press 3@70%W1RM 3@80%W1RM +3@90%W1RM
  • 5*max@AUREG bw-pull-up
  • 5*max@AUREG kb2-swing-rows
• Day5
  
  • bb-dead-lift 3@70%W1RM 3@80%W1RM +3@90%W1RM
  • 5*max@AUREG bw-dips
  • 5*max@AUREG bw-archer-push-up

W1RM: all loads on the main lifts will regulate over time depending on you max reps set of each exercise, start with easy reps, load will be added over time as you do more reps. 

Assistance work: add load if you do 8-12 reps in a set.