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Wendler's 5/3/1
2 Scoop Juggernaut HP
C19W1
Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 120
Set 3: 5 reps - 145
Set 1: 5 reps - 155
Set 2: 5 reps - 180
Set 3: 5 reps + - 20lbs +0rep = 5 total
Joker Set
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Pyramid Down:
Set 4: 5 Reps - 180lbs = 5 reps
Set 5: 5 Reps - 155lbs + 5= 10 reps
Superset side flyes
3 x 20- 15lbs
3 x 20 - 20lbs
BBB Set: - Bench Press - Wide Grip Elbows Flared
1 x 12 - 135
2 x 12 - 145
1 x 10 - 150
Superset Seated Rear Delt Raises
5 x 20 - 30lbs
Assistance Work:
Seated OHP:
1 x 10 - 95
1 x 8 - 105
1 x 5 - 115
1 x 2 - 125
1 x 10 - 95
Superset;
Dips
5x 10 - BW
Superset
Behind Head OHP:
1 x 12 - 75lbs
2 x 12- 85lb
Incline flys: (focus on the stretch)
1x 15 - 35lbs
1 x 12 - 40lbs
1 x 12 - 45lbs
Superset
Single Arm Shrugs
6 x 12 - 75lbs
Slow DB Negatives
1 x 10 - 30
2 x 10 - 35
3 x 6 - 40lbs
Plate Raise:
6 x 15 - 22.5lb
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DB Flyes
1 x 30 - 25lbs
1 x 20 - 30lbs
1 x 15 - 35lbs
3 x 12 - 40lbs
DB Curls
1 x 12 - 25
1 x 12 - 30
3 x 8 - 35
1 x 5 - 40lbs
- 1 x 5 - 35
- 1 x 5 - 30
- 1 x 5 - 25
- 1 x 5 - 20
60 minute walk
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
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