Jim Wendlers 5/3/1 Method - Page 7 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

MusTGeTBiG · 05-25-2008, 11:07 AM

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

MusTGeTBiG · 05-25-2008, 11:12 AM

Quote:

Originally Posted by 0311

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..

MusTGeTBiG · 05-27-2008, 12:14 PM

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

widdoes2504 · 05-27-2008, 12:26 PM

Glad to hear things went well.

MusTGeTBiG · 05-27-2008, 12:32 PM

Quote:

Originally Posted by widdoes2504

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..

MusTGeTBiG · 05-29-2008, 02:30 PM

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

MusTGeTBiG · 06-05-2008, 02:39 PM

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

widdoes2504 · 06-06-2008, 10:52 AM

Good work.

MusTGeTBiG · 06-06-2008, 06:48 PM

Quote:

Originally Posted by widdoes2504

Good work.

Thx Bro

MusTGeTBiG · 06-07-2008, 09:27 AM

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

05-25-2008, 11:07 AM	#61 (permalink)
MusTGeTBiG Rank: Member Join Date: Feb 2008 Location: New Jersey Posts: 167 Gender:	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
	MusTGeTBiG's Sig:My WSB Journey http://www.bodybuilding.net/showthre...4285#post54285 "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way" PoWeRLiFTeR

05-27-2008, 12:14 PM	#63 (permalink)
MusTGeTBiG Rank: Member Join Date: Feb 2008 Location: New Jersey Posts: 167 Gender:	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
	MusTGeTBiG's Sig:My WSB Journey http://www.bodybuilding.net/showthre...4285#post54285 "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way" PoWeRLiFTeR

05-27-2008, 12:26 PM	#64 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,280 Country: Gender:	Glad to hear things went well.
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

05-29-2008, 02:30 PM	#66 (permalink)
MusTGeTBiG Rank: Member Join Date: Feb 2008 Location: New Jersey Posts: 167 Gender:	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
	MusTGeTBiG's Sig:My WSB Journey http://www.bodybuilding.net/showthre...4285#post54285 "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way" PoWeRLiFTeR

06-05-2008, 02:39 PM	#67 (permalink)
MusTGeTBiG Rank: Member Join Date: Feb 2008 Location: New Jersey Posts: 167 Gender:	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
	MusTGeTBiG's Sig:My WSB Journey http://www.bodybuilding.net/showthre...4285#post54285 "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way" PoWeRLiFTeR

06-06-2008, 10:52 AM	#68 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,280 Country: Gender:	Good work.
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

06-07-2008, 09:27 AM	#70 (permalink)
MusTGeTBiG Rank: Member Join Date: Feb 2008 Location: New Jersey Posts: 167 Gender:	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
	MusTGeTBiG's Sig:My WSB Journey http://www.bodybuilding.net/showthre...4285#post54285 "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way" PoWeRLiFTeR

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