Yet another stressful week that’s finally over. Hopefully things will calm down a little bit from now on.
April 15th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 1
Bodyweight: 80 kgs/176 lbs
Warm Up
Crosstrainer
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
50 kgs/110 lbs x 3
Workout Sets
50 kgs/110 lbs x 5
57.5 kgs/126.5 lbs x 5
65 kgs/143 lbs x 9 (5 +4)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 13
Overhead Press
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
30 kgs/66 lbs x 8
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 15
x 12
Pull Ups (Palms away)
x 8
x 8
x 8
x 8
x 6
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April 16th – Deadlift + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 2
Bodyweight: 79.5 kgs/174.9 lbs
Warm Up
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Deadlift
Warm Up Sets
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
80 kgs/176 lbs x 5
100 kgs/220 lbs x 3
Workout Sets
105 kgs/231 lbs x 5
120 kgs/264 lbs x 5
137.5 kgs/302.5 lbs x 11 (5 +6)
Boring But Big -ish
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Squat
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
60 kgs/132 lbs x 5
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
Brutal Bench
x 10
x 10
x 8
x 8
x 7
_________________________________________________________________________
April 18th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 3
Bodyweight: 80.1 kgs/176.2 lbs
Warm Up
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
50 kgs/110 lbs x 3
Workout Sets
50 kgs/110 lbs x 5
57.5 kgs/126.5 lbs x 5
65 kgs/143 lbs x 9 (5 +4)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10 pause on chest
40 kgs/88 lbs x 10 narrow grip
50 kgs/110 lbs x 10 pause on chest
40 kgs/88 lbs x 10 narrow grip
Cable row
60 kgs/132 lbs x 14
60 kgs/132 lbs x 12
60 kgs/132 lbs x 10
50 kgs/110 lbs x 11
50 kgs/110 lbs x 10
_________________________________________________________________________
April 19th – Squat + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 4
Bodyweight: 80 kgs/176 lbs
Warm Up
500 m Rowing
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
62.5 kgs/137,5 lbs x 5
80 kgs/176 lbs x 3
Workout Sets
82.5 kgs/198 lbs x 5
95 kgs/209 lbs x 5
110 kgs/242 lbs x 10 (5 +5)
Boring But Big -ish
Squat
70 kgs/154 lbs x 10
75 kgs/165 lbs x 10
75 kgs/165 lbs x 10
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Brutal Bench
4 x 10