5/3/1 Strength Training Weeks 1-2

Week 1:
Bench Press
Set 1: 175lbs for 5 reps.
Set 2: 200lbs for 5 reps.
Set 3: 225lbs for 5+ reps.
Sets 4-7: 185lbs for 8 reps.

Squat
Set 1: 235lbs for 5 reps.
Set 2: 275lbs for 5 reps.
Set 3: 310lbs for 5+ reps.
Sets 4-7: 225lbs for 8 reps.

Deadlift
Set 1: 270lbs for 5 reps.
Set 2: 310lbs for 5 reps.
Set 3: 355lbs for 5+ reps.
Sets 4-7: 315lbs for 8 reps.

Shoulder Press
Set 1: 85lbs for 5 reps.
Set 2: 100lbs for 5 reps.
Set 3: 110lbs for 5+ reps.
Sets 4-7: 95lbs for 8 reps.

Week 2:
Bench Press
Set 1: 185lbs for 3 reps.
Set 2: 210lbs for 3 reps.
Set 3: 240lbs for 3+ reps.
Sets 4-7: 185lbs for 8 reps.

Squat
Set 1: 255lbs for 3 reps.
Set 2: 290lbs for 3 reps.
Set 3: 330lbs for 3+ reps.
Sets 4-7: 225lbs for 8 reps.

Deadlift
Set 1: 290lbs for 3 reps.
Set 2: 330lbs for 3 reps.
Set 3: 375lbs for 3+ reps.
Sets 4-7: 315lbs for 8 reps.

Shoulder Press
Set 1: 90lbs for 3 reps.
Set 2: 105lbs for 3 reps.
Set 3: 115lbs for 3+ reps.
Sets 4-7: 95lbs for 8 reps.