Monday, April 13, 2009

Jim Wendler's 5/3/1: Round 1 Workout 1

All Notation: Weight x Reps x Sets

Tested 1RM Maxes as of Last Week:
12" Front Box Squat: 235
4" Deficit Deadlift: 345
Flat bench press: 215
DB Shoulder press: 70

Training Maxes for First Round of 5/3/1:
12" Front Box Squat: 215
4" Deficit Deadlift: 315
Flat bench press: 195
DB Shoulder press: 65

12" Front Box Squat: 65x5, 90x5, 110x5, 130x3, 155x2, 165x5, 175x5, 185x7 (Rep Out Set)

Leg Curls: 105x12x3

Arched Back Good Morning: 135x12x3

Flat Bench Press: 60x5, 80x5, 100x5, 120x3, 140x2, 150x5, 160x5, 170x7 (Rep Out Set)

Assisted Pullups (Light/Monster Mini Bands): 6 sets of 6

Hammer Curls: 45x4+2, 40x6x4. The aim was 45x6x5, but the pullups took it out of my arms so I dropped down to 40 lbs DBs.

Hammer Calf Press: 280x4x6

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