Wendler's 5/3/1

2 Scoop pre-workout


C20W3:

Bench Press:
Warm Up:
Set 1: 5 reps - 100
Set 2: 5 reps - 120
Set 3: 5 reps - 145

Set 1: 5 reps - 185
Set 2: 3 reps - 205
Set 3: 1 reps + - 230lbs +0 =1 total Reps
Joker Set Singles - With Sling Shot
1 x 2 - 230
1 x 1 - 240
1 x 1 - 250
Pyramid Down:
Set 4: 3 Reps - 205lbs +0 = 3 total reps
Set 5: 5 Reps - 185lbs +0 = 5 total reps

Superset
Side Flyes
8 x 15 - 20lbs

BBB Set: - Bench Press
(5 Sets)
3 x 10 -135lbs
2 x 10 - 145

Superset
Rear Delt Flyes
5 x 15- 30lbs

Assistance Work:
Seated OHP:
1 x 11 - 95
1 x 8 - 105
1 x 5- 115lbs
1 x 1 - 125lb
1 x 15 - 95lbs
- 1 x 20- 65lb

Superset:
Dips
5 x 12- BW

Superset
Behind Head OHP:
3 x 8 -90

Incline DB Flyes:
3 x 12 - 35lbs

Superset
Decline Flyes
1 x 12 - 30lbs
1 x 12 - 35
3 x 12 - 40
1 x 12 - 45

Lying down negative extensions
1 x 10 - 30lbs
1 x 10 - 35
4 x 6 - 40lbs

----
DB Chest Flyes
6 x 15 - 25lbs

Standing DB Curls:
4 x 10 - 25lbs
- 4 x 5 - 25lbs

Supplements
Juggernaut HP - 2 Scoops
1 scoop Cyclo REM
Whey Delite
Whey Isolate
Green Tea Extract
Vitamin B Complex