Marshawn Lynch Workout results
4.46s 40-yard dash
355 lbs. bench press
485 lbs. squat
315 lbs. power clean
34 inch vertical jump
4.07 20-yard shuttle
If you want serious strength, you need to try out Jim Wendler’s 5/3/1, the number one chosen program for off-season NFL athletes.
Basic Structure of 5/3/1
5/3/1 works by using your 1 Rep MAX – and using percentages of that 1RM to periodize monthly linear gains – for each of the following lifts: Deadlift, Squat, Bench Press, OHP. 5/3/1 takes the guess work of how much weight you should lift and how many reps you should do for that workout. Assuming your Squat’s 1RM is 315lb. you will be working up to 265lb (85%) for 5 or more reps, in week 1. Here’s a basic template:
Week 1
Monday: OHP
Set 1: 1×5 @65%
Set 2: 1×5 @75%
Set 3: 1×5+ @85%
Tuesday: Deadlift
Set 1: 1×5 @65%
Set 2: 1×5 @75%
Set 3: 1×5+ @85%
Thursday: Bench Press
Set 1: 1×5 @65%
Set 2: 1×5 @75%
Set 3: 1×5+ @85%
Friday: Squat
Set 1: 1×5 @65%
Set 2: 1×5 @75%
Set 3: 1×5+ @85%
Week 2
Monday: OHP
Set 1: 1×3 @70%
Set 2: 1×3 @80%
Set 3: 1×3+ @90%
Tuesday: Deadlift
Set 1: 1×3 @70%
Set 2: 1×3 @80%
Set 3: 1×3+ @90%
Thursday: Bench Press
Set 1: 1×3 @70%
Set 2: 1×3 @80%
Set 3: 1×3+ @90%
Friday: Squat
Set 1: 1×3 @70%
Set 2: 1×3 @80%
Set 3: 1×3+ @90%
Week 3
Monday: OHP
Set 1: 1×5 @75%
Set 2: 1×3 @85%
Set 3: 1×1+ @95%
Tuesday: Deadlift
Set 1: 1×5 @75%
Set 2: 1×3 @85%
Set 3: 1×1+ @95%
Thursday: Bench Press
Set 1: 1×5 @75%
Set 2: 1×3 @85%
Set 3: 1×1+ @95%
Friday: Squat
Set 1: 1×5 @75%
Set 2: 1×3 @85%
Set 3: 1×1+ @95%
Week 4 – Deload
Monday: OHP
Set 1: 1×5 @40%
Set 2: 1×5 @50%
Set 3: 1×5 @60%
Tuesday: Deadlift
Set 1: 1×5 @40%
Set 2: 1×5 @50%
Set 3: 1×5 @60%
Thursday: Bench Press
Set 1: 1×5 @40%
Set 2: 1×5 @50%
Set 3: 1×5 @60%
Friday: Squat
Set 1: 1×5 @40%
Set 2: 1×5 @50%
Set 3: 1×5 @60%
Restart the cycle by adding 10lb. to lower body exercises and 5lb. to upper body exercises 1RM, recalculate the percentages and start again.
The beauty of 5/3/1 is that it can be customized to fit your athletic goals and it won’t interfere with your current busy schedule. There are various templates for training 2, 3, 4 or 5 days per week. Take a look at Beyond 5/3/1 for customization and new additions to the original program. Well worth the $10 price tag.
