Here's one of my favorites. The bear complex, this one's pretty oldschool
5/3/1 Deadlift
If week one: Set one, 65% x 5
Set two, 75% x 5
Set three, 85% x 5+
If week two: Set one, 70% x 3
Set two, 80% x 3
Set three, 90% x 3+
If week three: Set one, 75% x 5
Set two, 85% x 3
Set three, 95% x 1+
If week four, deload: Set one, 45% x 5
Set two, 55% x 5
Set three, 65% x 5 (stop at 5)
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift
Conditioning
3 rounds for time:
12 deadlifts
9 hanging power cleans
6 push jerks
Use your 100%, 85%, 65% or 45% or 24% of your bodyweight. Post bodyweight and weight used to comments.
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