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Jim Wendlers 5/3/1 Method

Personal Journals discussion on Jim Wendlers 5/3/1 Method, within the Members Section; good workout. i like the ab work you did in the previous workout. did it leave you sore at all?...


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Old 10-19-2008, 01:30 PM   #171
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good workout. i like the ab work you did in the previous workout. did it leave you sore at all?
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Old 10-19-2008, 01:42 PM   #172
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good workout. i like the ab work you did in the previous workout. did it leave you sore at all?
thanks brotha,actually not as bad as i thought i was very surprised,they hurt like hell tho omg my abs have never burned/hurt that bad...def gonna keep these in my ab routine..

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Old 10-19-2008, 06:38 PM   #173
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Originally Posted by MusTGeTBiG View Post
10/19/08 DE BENCH

Speed Bench(50% of 1RM)
Barx15
95x5
115x5
145x3x8
205x3

the speed on 205x3 was pretty decent,i wanted to see how heavier weight felt with my new set up on bench...
Few things you can start incorperating for speed days now that you're used to them.

Try doing some light workups at least once or twice a month. Normally, the most popular way of doing it is to do 6-8 sets of 3's (regular speed bench), then end with doing a few singles leading up to around 80% of your 1 RM. So if your max bench is 295, it would look something like this:

50% Speed Bench - 150 lbs for 6-8 sets of 3 (45 seconds between sets)

185 x 1
200 x 1
215 x 1
235 x 1 (80%)

You'll actually find this will get put up very fast because of how you primed your CNS with all the speed sets beforehand.

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Old 10-19-2008, 06:41 PM   #174
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You'll actually find this will get put up very fast because of how you primed your CNS with all the speed sets beforehand.
And how.

It can work vice-versa (with circa maximal work) for many of us as well.
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Old 10-20-2008, 06:08 AM   #175
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Originally Posted by Darkhorse View Post
Few things you can start incorperating for speed days now that you're used to them.

Try doing some light workups at least once or twice a month. Normally, the most popular way of doing it is to do 6-8 sets of 3's (regular speed bench), then end with doing a few singles leading up to around 80% of your 1 RM. So if your max bench is 295, it would look something like this:

50% Speed Bench - 150 lbs for 6-8 sets of 3 (45 seconds between sets)

185 x 1
200 x 1
215 x 1
235 x 1 (80%)

You'll actually find this will get put up very fast because of how you primed your CNS with all the speed sets beforehand.

hey man thanks,will def try that next DE session.
i think you are right tho,cause 205 went up pretty decent after 8 sets of 145...
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Old 10-21-2008, 01:41 PM   #176
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10/21/08 ME SQ/DL

Rack Pulls 4" Below Knees
135x5
205x3
275x3
315x3
335x3
355x3
385x1
405x1
415x0

Pull Throughs
42.5x20x3

Cable Crunch Abs
Stackx12
Stack+10x12
Stack+20x10
Stack+15x10
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Old 10-23-2008, 02:56 PM   #177
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10/23/08 ME BENCH!

CGBP
Barx10
95x5
115x5
140x3
165x2
190x1
210x1
225x1
245x1(PR!)
265x1(PR!)
270x0(Got it half way then spotter had to help a little the rest)

Fucking DESTROYED my old max by 30lbs...

DB Floor Press
80x10x3
75x9(FUCK!)

Pushdowns
2sets of 20

DB Rows
100x10
95x10x3

Reverse Pec Deck Flys
85x15x2
85x12

Hammers
40x10
35x10
30x10
25x12
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Old 10-27-2008, 02:27 PM   #178
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10/27/08 DE SQ/DL

Speed Sq(55% 1RM)
Barx10
95x5
135x3
175x2x10

Speed Deads(60% 1RM)
245x1x8
315x1x2(just wanted to see my speed,it was pretty good)
425x1(PR!)

Was feeling good so i threw on 425 for the hell of it to see if i could get a 20lb PR and yes i did!!

RDL
315x6(PR)
295x6x2(PR)
275x6

Pull Throughs
65x15x2

Cable Pulldown Abs
120x12x2
120x10
115x9
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Old 10-27-2008, 02:41 PM   #179
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Sweet PRs Must,very nice CG indeed.
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Old 10-27-2008, 02:50 PM   #180
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nice work mate.
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