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Wendler's 5/3/1
W2C18
Deadlift
Warm Up:
Set 1: 5 reps - 145lbs
Set 2: 5 reps - 180lbs
Set 3: 5 reps - 220lbs
Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 255lbs
Set 2: 3 reps - 290lbs
Set 3: 3 reps - 325lbs + 0= 3 total reps
Joker Sets
None To Day
Pyramid Down:
Set 4: 3 Reps - 290lbs +0 = 3total reps
Set 5: 3 Reps - 255lbs+ 2= 5 total reps
Hip Thrusters - Supersetted
8 x 15 - BW
BBB Set: - Box Squats
1 x 12 - 155
1 x 12 - 165
1 x 12 - 175
1 x 12 - 185
1 x 10 - 200
DB Rows Supersetted
5 x 8- 75lbs
Assistance Work:
BB Rows: - Focus on being more bent
1 x 11 - 135lbs
2 x 8 - 185
Lunges
3 x 16 - 20lbs
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BB Rows: Focus on being more bent
3 x 8 - 185lbs
w/ DB RDL
3 x 15 - 105lbs
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
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