April 22 – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 1
Bodyweight: 81 kgs/178.2 lbs
Warm Up
500m Rowing (Concept2)
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
45 kgs/99 lbs x 3
Workout Sets
55 kgs/121 lbs x 3
62.5 kgs/137.5 lbs x 3
70 kgs/154 lbs x 8 (3 +5)
Boring But Big -ish
Bench Press
55 kgs/121 lbs x 10
55 kgs/121 lbs x 10
55 kgs/121 lbs x 13
Overhead Press
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
Pull Ups (Palms away)
x 8
x 8
x 8
x 6
x 5
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 15
x 12
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April 23 – Deadlift + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 2
Bodyweight: 80 kgs/176 lbs
Warm Up
500m Rowing (Concept2)
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
112.5 kgs/247.5 lbs x 3
127.5 kgs/280.5 lbs x 3
145 kgs/319 lbs x 10 (3 +7) PR!
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
50 kgs/110 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
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April 25 – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 3
Bodyweight: 79.6 kgs/175.1 lbs
Warm Up
500m Rowing (Concept2)
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
55 kgs/110 lbs x 3
62.5 kgs/126.5 lbs x 3
70 kgs/143 lbs x 7 (3 +4)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10 Narrow grip, No pause on chest.
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10 Narrow grip, No pause on chest.
Cable row
Narrow Parallel Grip
70 kgs/154 lbs x 10
60 kgs/132 lbs x 10
60 kgs/132 lbs x 10
Wide Parallel Grip
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
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April 26 – Squat + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 4
Bodyweight: 80 kgs/176 lbs
Warm Up
500 m Rowing
Stretching, mobility training 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
87.5 kgs/198 lbs x 3
100 kgs/220 lbs x 3
112.5 kgs/247.5 lbs x 8 (3 +5)
Boring But Big -ish
Squat
100 kgs/220 lbs x 10
80 kgs/176 lbs x 10
80 kgs/176 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
squat | press | lift | repeat 