Jim Wendlers 5/3/1 Method
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05-25-2008, 10:07 AM
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Rank: Member
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Join Date: Feb 2008
Location: New Jersey
Posts: 169
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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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"You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"
PoWeRLiFTeR
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05-25-2008, 10:12 AM
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Rank: Member
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Join Date: Feb 2008
Location: New Jersey
Posts: 169
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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.
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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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05-27-2008, 11:14 AM
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Rank: Member
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Join Date: Feb 2008
Location: New Jersey
Posts: 169
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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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05-27-2008, 11:26 AM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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Glad to hear things went well.
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05-27-2008, 11:32 AM
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Rank: Member
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Join Date: Feb 2008
Location: New Jersey
Posts: 169
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Quote:
Originally Posted by widdoes2504
Glad to hear things went well.
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ya man,my body def is feeling better now that i am giving it a break from lifting heavy..
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05-29-2008, 01:30 PM
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Rank: Member
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Join Date: Feb 2008
Location: New Jersey
Posts: 169
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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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06-05-2008, 01:39 PM
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Rank: Member
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Join Date: Feb 2008
Location: New Jersey
Posts: 169
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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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06-06-2008, 09:52 AM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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Good work.
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06-06-2008, 05:48 PM
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Rank: Member
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Join Date: Feb 2008
Location: New Jersey
Posts: 169
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Quote:
Originally Posted by widdoes2504
Good work.
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Thx Bro
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06-07-2008, 08:27 AM
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Rank: Member
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Join Date: Feb 2008
Location: New Jersey
Posts: 169
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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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