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Wendler's 5/3/1
C18W3:
Squats
Warm Up:
Set 1: 5 reps - 110lbs
Set 2: 5 reps - 140
Set 3: 5 reps - 165
Work Sets
Set 1: 5 reps - 210
Set 2: 3 reps - 235
Set 3: 1 reps - 265+ 0 -0 rep total
Joker Sets
Pyramid Down:
Set 4: 3 reps- 230lbs + 0 reps - 3 total
Set 5: 5 reps - 200lbs + 0 - 5 total -
Back Off Squats: Increase weight if I hit 10+ reps.
2 x 12 - 135
2 x 12 - 145
2 x 12 - 155lbs
DB Rows Supersetted
75lbs x 8 reps - between each set
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BBB Set: - Deadlift- Increase weight if I hit 10+ reps.
2 x 10 - 205
3 x 10 - 215
Back off set:
1 x 10 - 135lbs
Jogging intervals 1 minute
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Assistance Work:
Superset Rack Pulls All Sets
3 x 1 - 300lbs
Lunges
3 x 16 - 20lbs
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Bulgarian Split Squats:
1 x 8
1 x 8
1 x 8 - +20lbs
Superset SLDL
1 x 15 - 135lbs
2 x 15 - 155lbs
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BB Rows
4 x 15 - 95lbs
w/ DB calf Raises
- 75lbs 4 x 8
w/ Chin Ups
- BW - 4 x 8
w/ DB Curls
- 30lbs 4 x 5
60 Min walk
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