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Wendler's 5/3/1
C20W3:
Squats
Warm Up:
Set 1: 5 reps - 105lbs
Set 2: 5 reps - 135
Set 3: 5 reps - 155
Work Sets
Set 1: 5 reps - 195
Set 2: 3 reps - 220
Set 3: 1 reps - 245+ 0 -1rep total
Joker Sets
Pyramid Down:
Set 4: 3 reps- 220lbs + 0 reps - 3 total
Set 5: 5 reps - 205lbs + 0 - 5 total -
Back Off Squats: Increase weight if I hit 10+ reps.
5 x 10 - 155
DB Rows Supersetted
75lbs x 8 reps - between each set
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BBB Set: - Deadlift- Increase weight if I hit 10+ reps.
1 x 10 - 205
4 x 10 - 225
Back off set:
1 x 10 - 135lbs
Jogging intervals 1 minute
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Assistance Work:
Superset Rack Pulls All Sets
1 x 5 - 255
1 x 3 - 275
1 x 2 - 300
Lunges
3 x 16 - 20lbs
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Bulgarian Split Squats:
3 x 10 - +20lbs
Superset SLDL
3 x 8 - 205
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BB Calf Raises
4 x 18 - 95lbs
Pendlay Rows
4 x 15 - 95lbs
Shoulder Rolls
4 x 12 - 30lbs
Curls
4 x 10 - 30lbs
60 Min walk
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