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Jim Wendlers 5/3/1 Method



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  #61  
Old 05-25-2008, 10:07 AM
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5/25/08

Bench
Barx10
95x5
115x5
135x5
155x5
175x5
195x5
205x3

No ME or DE session just messing around giving my body a rest from the heavy weights..
Worked on my bench set up and i think i finally got it down pat,everything felt tight,controlled,and speed was good...

CGBP
95X15
115X10X2

Yate Rows
135x10x3

Hammers
25x15
30x12x2
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  #62  
Old 05-25-2008, 10:12 AM
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Quote:
Originally Posted by 0311 View Post
Not a true 5 RM. Depends on you. I feel a lot better scaling back in weight from a 1 RM to doing a max set of 5 reps.. The 5 reps is tough, but definately not an all out set. That's the polar opposite of what a deload is all about. During a deload, there really is no set in stone program you have to go by like what you pasted above. Just go by feel. If you walk into the gym feeling like shit, then I'd just work up to something heavy at whatever rep range, then toss in one or two accessory exercises and bounce.. If I felt great, then I'd do something else.. It's the exact same train of thought while on a regular training week. It's all about increasing the big three. I wouldn't go into a workout with anything set in stone. Just a general idea of what needs more work and getting it done.

In the past I tried my ME day with neutral grip db presses for a max set of 20 reps and really liked it. Great triceps recruiter.
yea man,thats wat i basically did today..

i was just messing around doing 20lb jumps,i could of kept going doing 5 but then i decided to hit 205 for a easy 3 and go do some light cgbp..
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  #63  
Old 05-27-2008, 11:14 AM
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5/27/08

Bellow Parallel Box Squats
Barx5
95x5
115x5
135x3x3
145x3
155x3
165x3
185x3x3

Went light today,worked on tightness,control and speed..
everything felt awsome...

Arched Back Good Mornings
95x10x3

First time doing theses,went light wanted to work on getting the form down,which i think i did..Everything felt nice and tight..

Roman Chair Sit Ups
BWx15x3

Seated Calf Raise(45 sec rest)
70x30
70x20x2
70x15
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  #64  
Old 05-27-2008, 11:26 AM
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Glad to hear things went well.
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  #65  
Old 05-27-2008, 11:32 AM
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Quote:
Originally Posted by widdoes2504 View Post
Glad to hear things went well.
ya man,my body def is feeling better now that i am giving it a break from lifting heavy..
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  #66  
Old 05-29-2008, 01:30 PM
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5/29/08 (DELOAD)

DB Bench
35x10
45x6
55x6
70x12,10,10,8

HS Iso Lateral Row
3PPSx10
2PPS+35x12x2

Skulls
35x15,15,10

Ez Curl
70x10
65x10x2
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  #67  
Old 06-05-2008, 01:39 PM
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6/5/08 ME Bench

Floor Presses
Barx10
95x5
115x5
135x3
155x3
185x3
195x3
205x3

Pull Ups
BWx3x10

Skulls
35x10x3

Face Pulls
70x12x3

DB Curl
25x10x3
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  #68  
Old 06-06-2008, 09:52 AM
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Good work.
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  #69  
Old 06-06-2008, 05:48 PM
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Originally Posted by widdoes2504 View Post
Good work.
Thx Bro
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  #70  
Old 06-07-2008, 08:27 AM
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6/7/08 ME Squat/DL

Arched Back Bent Leg Good Mornings
Barx10
95x5
115x3
135x3
155x3
175x3
185x3

First time doing theses,pretty weak if i must say,oh well def need to improve on theses no doubt..

Leg Curls
70x12x3

Hypers
95x10x3

Roman Chair Sit Ups
25x10x4

Leg Press Calfs
2ppsx20,15,15
1pps+35x15,15,20,15

Static Barbell Holds
225x50secs,35secs,30secs,25secs
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