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Jim Wendlers 5/3/1 Method



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  #181  
Old 10-27-2008, 02:58 PM
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thanks fellas,just trying to get as strong as possible..
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  #182  
Old 10-27-2008, 07:25 PM
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Well you're doing a damn good job! 30lb PRs are Nutz!

Idub
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  #183  
Old 11-06-2008, 06:56 AM
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Default Today was my first day in a real powerlifting gym

11/5/08 DE SQ/DL @ Skibas with pete(765 sq) and frank

Speed Box Squats(Green Band 80-100lbs at top)
Barx5
95x3
135x2
205x2
225x2

we were just fucking around on those sets and then pete said fuck it lets do speed squats lol

185x2x12(30 sec rest...UGH!!)

OMFG,that was the most intense speed squat session i have ever had!!

RDL
275x10x2
275x8
275x6

Pulldown Abs
80x15
90x10x2

Decline Sit Ups
30#x15
45#x15
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  #184  
Old 11-06-2008, 12:08 PM
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Nice squatting man ,how you like bands?
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  #185  
Old 11-06-2008, 08:43 PM
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Quote:
Originally Posted by HIThopper View Post
Nice squatting man ,how you like bands?
Thanks,its diff lol
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  #186  
Old 11-06-2008, 11:40 PM
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Sure is,one thing I find is that if I dont set them up correctly it can wreak havoc with my form.
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  #187  
Old 11-14-2008, 09:17 AM
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Im going to be starting Jim Wendler’s 5/3/1 method today...

Here how he says to do it:Take your max on each of the 4 lifts(Squat,Deadlift,Military,Bench)and take 10% off of your max and you start from there...

Wave 1: sets of 5 with 3 work sets of 65%, 75%, and 85% (75%, 80%, and 85% for more volume)
Wave 2: sets of 3 with 3 work sets of 70%, 80%, and 90% (80%, 85%, and 90% for more volume)
Wave 3: set of 5, set of 3, set of 1 with the percentages of 75% for 5, 85% for 3, and 95% for 1
Wave 4: De-load, 3 work sets of 5 with percentages of 60%, 65%, and 70%

After each major lift you chose 2-3 accessory lifts from a list, on Military days the accessories are Upper Back,Lat and Shoulder work, Bench days are Lat,Tricep and Shoulder work, Squat and Deadlift days are Lower Back/Hamstring work and Ab work.
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  #188  
Old 11-14-2008, 09:17 AM
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11/14/08 5/3/1 Method Wave 1

Standing Military Press
100x5(65%)
115x5(75%)
130x8(85%)

Jim states in the article if your feeling good on your last set,go right ahead and go for a rep max so thats what i did..

DB Incline Press
65x10x2
65x8

Pull Ups
5x5

Face Pulls
85x15x3
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  #189  
Old 11-15-2008, 06:21 PM
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Changed, good luck!
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  #190  
Old 11-16-2008, 06:24 AM
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Thanks Bro
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