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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
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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
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