Jim Wendler's 5/3/1

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Jim Wendler's 5/3/1

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Jim Wendler's 5/3/1

08/18/2011 7:29 am

NEWBIE

Regist.: 08/18/2011
Topics: 1
Posts: 3

OFFLINE

Hi guys, My current bodyweight is 89kg with about 15% body fat.

My 1 rep maxes when starting this program:

Squat: 120kg
Bench: 100kg
Deadlift: 185kg
Military press: 70kg

I know my squat is not up to par as my deadlift. I guess I'm just good at deadlifting or totally suck in squatting.

I'm in my third week of the second wave. Yesterday was bench day,
17/8/2011:
Bench Press - Warm up(40x5,50x5,60x5)
                      Work sets: 65kg x3, 75kg x3, 85kgx6 (Did chin ups in between sets)
Assistance work - Dumbbell Bench (5sets of 10)
                             Dumbbell rows (5sets of 10)
                             triceps pushdowns-100 reps
                             face pulls - 100 reps

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08/18/2011 10:12 pm
Moderator Administrator Senior Member Regist.: 05/25/2011 Topics: 10 Posts: 19 OFFLINE	I've heard only good things about Jim's program. Keep us posted on your progress. Lift heavy and lift safe, brother!
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08/19/2011 9:09 am
NEWBIE Regist.: 08/18/2011 Topics: 1 Posts: 3 OFFLINE	@Kevin thanks man appreciate it. 19/8/2011- Sumo Deadlifts Warm up - 60x5, 80x5, 95x3, 100x1 work sets - 115x5, 130x3, 145x7 Assistance work High reps Conventional Deadlifts 100x10, 100x6, 80x10, 80x10, 80x14 These were a killer, High reps deadlifts were very exhausting. I took my time resting in between sets, around 5-10 minutes. Hanging leg raise- done on a pull up bar by bringing the feet all the way up to the bar BWX10, BWX7, BWX4, BWX5, BWX5 These were so hard. after the first set it was hard to keep geting 10 reps. need to focus more on my core strength.
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08/22/2011 9:14 am
NEWBIE Regist.: 08/18/2011 Topics: 1 Posts: 3 OFFLINE	22/8/2011 Military Press Warm up – 20x10, 35x5, 40x5, 45x3 Work sets – 55x5, 60x3, 65x7(Hard 7th rep) The weights felt heavy today. Had to clean the bar due to the rack being used. But still the weight felt slow and heavier than usual. Blaming it on my food intake. Haven’t been eating enough. Dips – BWX15, X15, X15, X9, X3, X8, X10 (Ss with dips)Pull Ups – BW X10, X10, X7, X3, X5, X5, X4, X3, X2, X1 The dips and pull ups were hard. Bad form on the dips. Couldn’t go as low as I wanted. Barbell curls – 20x10, 30x10, 35x10, 30x10 Db rear ss with lateral raises- 10x10, 7.5x10, 12x10 for rear ss with 7.5x10 for lateral Overall okay workout. Felt slow. Must watch my food intake.
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