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-   -   Jim Wendlers 5/3/1 Method (http://www.bodybuilding.net/personal-journals/jim-wendlers-5-3-1-method-9853.html)

MusTGeTBiG 04-15-2008 07:45 AM

Jim Wendlers 5/3/1 Method
 
4/14/07 ME Bench

Flat Bench
Barx15
95x10
115x8
135x3
155x3
185x2
210x1
225x1
235x2
240x1

Skulls
Bar+30x8x4

Pendlay Rows
135x8x4

Face Pulls
35x10x4

Hammers
25x4x10

Db Lateral Raises
25x15x2

Darkhorse 04-15-2008 07:56 AM

Quote:

185x2
210x1
225x1
235x2
240x1
Why did you double 235? Also, I would space out your increments a bit on your last two sets. If your max is 250 lbs, and you want three singles > 90% of that max, then you need anything over 225 for those three sets. What counts is the max attempt, the other two sets are just to get the work in.

Also, don't be afraid to fail. If you miss the lift, keep a mental note of where you missed it, how close you came, and what you need to work on to get it up next time.. For instance, if you failed 3/4 of the way up, then I'd be blasting my triceps next ME day with some 3-4 board presses or even pin presses.

MusTGeTBiG 04-15-2008 08:12 AM

Quote:

Originally Posted by 0311 (Post 54287)
Why did you double 235? Also, I would space out your increments a bit on your last two sets. If your max is 250 lbs, and you want three singles > 90% of that max, then you need anything over 225 for those three sets. What counts is the max attempt, the other two sets are just to get the work in.

Also, don't be afraid to fail. If you miss the lift, keep a mental note of where you missed it, how close you came, and what you need to work on to get it up next time.. For instance, if you failed 3/4 of the way up, then I'd be blasting my triceps next ME day with some 3-4 board presses or even pin presses.

Thanks for the tips bro,i appreciate it..

Check your PM bro...

MusTGeTBiG 04-16-2008 11:20 AM

4/16/07

ME Squat/DL

Parallel Box Squats(First time doing theses,had to find my MAX..heres how it went down)

Barx10x2
95x8
115x6
135x3
155x3
170x3
190x1
205x1
225x1
245x1

Sldl-205x10x3

Leg Curls-#5 on the machine whatever weight that is-10x3

Standing Pulldown Abs-75x10x3

RobS 04-16-2008 03:24 PM

good luck with the WSB, i'm real interested in seeing how you set it up and how it works out for you

MusTGeTBiG 04-16-2008 03:38 PM

Quote:

Originally Posted by RobS (Post 54443)
good luck with the WSB, i'm real interested in seeing how you set it up and how it works out for you

thanks bro..are u thinking about trying it??

HIThopper 04-17-2008 03:50 AM

Cool Ill definately follow this, been reading a buttload of WSB stuff lately.

MusTGeTBiG 04-18-2008 04:04 PM

4/18/07 DE Bench

DE Flat Bench
Barx20
95x10
95x6
120x8x3

Pull Up
Bwx4,6,5,5

Push Press
140x5,5,4,3

CG Bench
175x5,4,3
155x5

BB Curl
105x4,4,5,3

Hammers
25x10x2

Face Pulls
50x10x3

nickysoprano 04-19-2008 10:35 AM

nice man keep up the good work! im going on the principle there is never a stupid question but what does wsb stand for and what is it?

MusTGeTBiG 04-19-2008 02:08 PM

Quote:

Originally Posted by nickysoprano (Post 54724)
nice man keep up the good work! im going on the principle there is never a stupid question but what does wsb stand for and what is it?

thanks bro...

WSB=Westside Barbell


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