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Jim Wendlers 5/3/1 Method



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  #111  
Old 07-17-2008, 03:13 PM
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7/17/08 ME Squat/DL

Box Squats

Barx10
95x5
115x5
135x3
155x2
185x1
205x3
225x3
235x3
240x3

Pull Throughs
30x10x5

Lower back and hammies are toast after this...

Close Stance Gm's
115x10x2

Pulldown Abs
100x8x4

Shrugs
205x20x3
drop set 135x30
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  #112  
Old 07-18-2008, 02:30 AM
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Good stuff man pull thrus rule.
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  #113  
Old 07-18-2008, 09:41 AM
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Quote:
Originally Posted by HIThopper View Post
Good stuff man pull thrus rule.
thanks bro,yea man there great
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  #114  
Old 07-19-2008, 11:38 AM
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7/19/08 DE Bench

Speed Bench
Barx15
95x5
115x5
135x3
155x3x9
205x2x2(just wanted to see how my speed was,it wasnt 2 great)

Dips
10,10,7,7

Pendlay Rows
175x6
165x8,8,7

DB Shoulder Press
40x18
50x7
40x7

Face Pulls
55x25x2

BB Curls
85x8,8,7(superset with hammers last set...25x10)
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  #115  
Old 07-21-2008, 01:36 PM
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7/21/08 DE Squat/DL

Speed Box Squats
Barx10
95x5
135x3
165x3
185x2x10

Speed Deads
205x1x4
225x1x3

GHR(Cheated,push off at the bottom)
BWx8x4

WOW,theses are fn hard!

Leg Curl
60x20x2

Decline Abs
25x8x4
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  #116  
Old 08-05-2008, 11:02 AM
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8/4/08 ME Bench

ME Incline Bench
Barx10
115x5
135x5
155x3
185x3(PR)
205X3(PR)

CGBP(Lockout)
155x10
185x8
170x6

DB Rows
100x8,10
120x8

Push Press(lockout)
135x3
145x3
165x5
185x3(PR)

Hammers
45x10
45x8
40x10
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  #117  
Old 08-14-2008, 03:34 PM
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8/14/08 ME Bench

Incline Bench
Barx10
115x3
135x3
165x3
185x3
205x1
225x1(PR!)
235X1(PR! lil help from spotter)

Rack Lockouts(3-4 inch off chest)
185x10
225x5
235x3
250x1
185x10

Pendlay Rows
155x10
185x8
175x8
165x10

BB Curl
135x3(never tired it wanted to see how many i could get)

Hammers
45x10
50x8
40x10
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  #118  
Old 08-19-2008, 10:49 AM
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8/18/08 ME Squat/DL

Arched back bent knee Gm's
Barx10
95x3
115x3
135x3
155x3
185x3
215x1(PR!)
225X1(PR!)
235X1(PR!)

Cheated GHR(lil push off at bottom)
BWx5x3(4 sec negative)
BWx5(2 Sec negative)

Pull Throughs
65x10,12

Hypers
110dbx8x3

Stand Pulldown Abs
105x8,8,6
90x10
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  #119  
Old 08-21-2008, 02:40 PM
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Default Awsome session!!

8/21/08 ME Bench

Flat Bench
Barx10
95x5
115x5
135x3
165x3
185x3
205x3
225x1
240x1
255x1(PR!)
265X1(PR!)
275X1(PR!)

Super fn happy about this,i was like a bench machine today just kept adding plates and smoking it....AWSOME...3 PIES SOOOON!!!

DB Rows
110x10x2
110x7
95x10

DB Shoulder Press
50x15
60x7
55x6

Dips
BW+55X8,6,4

DB Curls
40x10
35x10x2
35x8

FN BEAT!!!

TIME TO STUFF MY FACE!!
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  #120  
Old 08-21-2008, 02:44 PM
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nice workout man.
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