Workout Routine

PR Set, Jokers and FSL (Anchor)

by dfosty

Anchor Template: • Decrease in volume of barbell work. • Higher intensity of barbell work. • Increase in assistance work. • More jumps and throws. • More hard conditioning. • Easy conditioning can also be done.

  • 3/5/1 Schedule
  • 1+ sets after PR set are Joker Sets (Optional - Done for 1-2 sets of 1-3 reps at a 5-10% increase above the highest set of the day)
  • 3+ Goal: 7-8 reps
  • 1+ Goal: 5-6 reps
  • Higher assistance, lower weight (5x10)
  • Assistance: 50-100 Push, Pull, Legs/Core (each)
  • 7th Week TM Test (Done prior to any Leader template, reps should be strong and fast, if you can’t get the reps recalculate the TM based on the number of reps you get)
  • TM Formula: (weight lifted x number of reps performed x .0333 + weight lifted)
  • Switch back to leader once completed

Starting TM is 85% of 1RM.

Workouts

W1 OHP/Bench

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
95% TM
1 +
amrap
100 sec
5
100% TM
1 +
amrap
100 sec

overhead press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
60 sec
2
70% TM
5
60 sec
3
70% TM
5
60 sec
4
70% TM
5
60 sec
5
70% TM
5
60 sec

bench press

5 sets

W1 DL/Squat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
95% TM
1 +
amrap
100 sec
5
100% TM
1 +
amrap
100 sec

deadlift

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
60 sec
2
70% TM
5
60 sec
3
70% TM
5
60 sec
4
70% TM
5
60 sec
5
70% TM
5
60 sec

squat

5 sets

W1 Bench/OHP

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
95% TM
1 +
amrap
100 sec
5
100% TM
1 +
amrap
100 sec

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
60 sec
2
70% TM
5
60 sec
3
70% TM
5
60 sec
4
70% TM
5
60 sec
5
70% TM
5
60 sec

overhead press

5 sets

W1 Squat/DL

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
95% TM
1 +
amrap
100 sec
5
100% TM
1 +
amrap
100 sec

squat

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
60 sec
2
70% TM
5
60 sec
3
70% TM
5
60 sec
4
70% TM
5
60 sec
5
70% TM
5
60 sec

deadlift

5 sets

W2 OHP/Bench

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

overhead press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
60 sec
2
65% TM
5
60 sec
3
65% TM
5
60 sec
4
65% TM
5
60 sec
5
65% TM
5
60 sec

bench press

5 sets

W2 DL/Squat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
60 sec
2
65% TM
5
60 sec
3
65% TM
5
60 sec
4
65% TM
5
60 sec
5
65% TM
5
60 sec

squat

5 sets

W2 Bench/OHP

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
60 sec
2
65% TM
5
60 sec
3
65% TM
5
60 sec
4
65% TM
5
60 sec
5
65% TM
5
60 sec

overhead press

5 sets

W2 Squat/DL

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
60 sec
2
65% TM
5
60 sec
3
65% TM
5
60 sec
4
65% TM
5
60 sec
5
65% TM
5
60 sec

deadlift

5 sets

W3 OHP/Bench

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 2.5 kg
4
100% TM
1 +
amrap
100 sec
5
105% TM
1 +
amrap
100 sec

overhead press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
60 sec
2
75% TM
5
60 sec
3
75% TM
5
60 sec
4
75% TM
5
60 sec
5
75% TM
5
60 sec

bench press

5 sets

W3 DL/Squat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 5 kg
4
100% TM
1 +
amrap
100 sec
5
105% TM
1 +
amrap
100 sec

deadlift

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
60 sec
2
75% TM
5
60 sec
3
75% TM
5
60 sec
4
75% TM
5
60 sec
5
75% TM
5
60 sec

squat

5 sets

W3 Bench/OHP

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 2.5 kg
4
100% TM
1 +
amrap
100 sec
5
105% TM
1 +
amrap
100 sec

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
60 sec
2
75% TM
5
60 sec
3
75% TM
5
60 sec
4
75% TM
5
60 sec
5
75% TM
5
60 sec

overhead press

5 sets

W3 Squat/DL

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 5 kg
4
100% TM
1 +
amrap
100 sec
5
105% TM
1 +
amrap
100 sec

squat

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
60 sec
2
75% TM
5
60 sec
3
75% TM
5
60 sec
4
75% TM
5
60 sec
5
75% TM
5
60 sec

deadlift

5 sets

TM Test - OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
100% TM
5
100 sec

overhead press

4 sets

TM Test - Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
100% TM
5
100 sec

deadlift

4 sets

TM Test - Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
100% TM
5
100 sec

bench press

4 sets

TM Test - Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
100% TM
5
100 sec

squat

4 sets