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Wendler's 5/3/1
2 Scoop Juggernaut HP
C20W1
Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 120
Set 3: 5 reps - 145
Set 1: 5 reps - 160
Set 2: 5 reps - 180
Set 3: 5 reps + - 205lbs +0rep = 5 total
Joker Set
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Pyramid Down:
Set 4: 5 Reps - 180lbs = 5 reps
Set 5: 5 Reps - 160lbs + 5 reps
Superset side flyes
3 x 20- 15lbs
3 x 20 - 20lbs
BBB Set: - Bench Press - Wide Grip Elbows Flared
5 x 10 - 135
Superset Seated Rear Delt Raises
5 x 15 - 30lbs
Assistance Work:
Seated OHP:
1 x 10 - 95
1 x 8 - 105
1 x 5 - 115
1 x 1 - 125
1 x 10 - 95
- 1 x 20 - 65
- 1 x 20 - 45
Superset;
Dips
5x 12 - BW
Superset
Behind Head OHP:
1 x 12- 85lb
2 x 11 - 90lb
Incline flys: (focus on the stretch)
3 x 15 - 35lbs
Superset
Decline Flyes
6 x 12 - 30lbs
Lying down negative extensions
4 x 8 - 35lbs
2 x 6 - 40lbs
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DB Chest Flyes
5 x 15 - 25lbs
1 x 15 - 30lbs
Standing DB Curls:
4 x 10 - 25lbs
- 4 x 5 - 25lbs
2 x 8 - 30lbs
- 2 x 4 - 30lbs
Supplements
Juggernaut HP - 2 Scoops
1 scoop Cyclo REM
Whey Delite
Whey Isolate
60 minute walk
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