Shanker 5-3-1 Cycle 1

Week 1

Military
Traning Max: 165
90% of Traning Max: 148.5
Reps
5 100
5 115
5 130

Deadlift
535 481.5
Reps
5 315
5 365
5 410

Bench
270 243
Reps
5 160
5 185
5 210

Squat
365 328.5
Reps
5 215
5 250
5 280

Week 2

Military
148.5
Reps
3 105
3 120
3 135

Deadlift
481.5
Reps
3 340
3 390
3 435

Bench
243
Reps
3 175
3 195
3 220

Squat
328.5
Reps
3 230
3 265
3 300

Week 3

Military
148.5
Reps
5 115
3 130
1 145

Deadlift
481.5
Reps
5 365
3 410
1 460

Bench
243
Reps
5 185
3 210
1 235

Squat
328.5
Reps
5 250
3 280
1 315

Week 4: Deload

Military
148.5
Reps
5 60
5 75
5 90

Deadlift
481.5
Reps
5 195
5 245
5 290

Bench
243
Reps
5 100
5 125
5 150

Squat
328.5
Reps
5 135
5 165
5 200

Assistance Work
MP: Dips, Pullups, Chins
DL: Deficit Deads, Leg Presses
BP: BP @ 40-50%, DB Rows
SQ: SQ @ 40-50%, GM