Today, I finished another 5/3/1 cylce. Tomorrow, I'll be on my way to Poland for a short vacation with my family. Good time for a deload week. The Program I've covered the basic idea of 5/3/1 as well as my tweaks in quite a couple of posts, so here I'll just present the weekly schedule: Monday: Power Snatch from Hang, Power Clean from Hang Wednesday: Deadlift, Bench Press Friday: Squat, Shoulder Press I didn't always manage to stick to those days, so this week, for example, I had to work out on Monday, Tuesday and Thursday. However, the general idea should be clear. For energy system work, I did the following: Tuesday: Anaerobic capacity (stationary bike sprints, I1/I3) Thursday: Aerobic capacity (steady state stationary bike, I1) Also, this time I tossed in some assistance work. After each 5/3/1 session, I'd do 4 sets of pullups to technical failure with 90 seconds of rest in between sets. The stats As a base for my calculations, I used the fo...