Strength is a skill" -Pavel Tsatsouline
"Don't take this practice too seriously but train like your life depends on it." -Pattabhi Jois
"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." - Bruce Lee

My Youtube channel: http://www.youtube.com/user/yogadude1234/videos?flow=grid&view=0

Friday, June 20, 2014

Wendlers 5/3/1 routine

Monday
Barbell Military Press 5/3/1
Kettlebell Clean and Press 5 sets of 10 reps
Pullups - 5 sets as many sub-max reps as I can up to 10
Tuesday
Barbell Deadlift 5/3/1
Barbell Deadlift 5 sets of 10 reps - 
Thursday
Barbell Bench Press 5/3/1
Kettlebell incline bench press 5 x 10
1-arm kettlebell rows 5 sets 10 reps
Friday
Barbell Squat 5/3/1
Goblet Squat 5 x 10 reps
2-hand swings 10 reps on the minute for 12 minutes

Percentages and reps for main lifts - assistance exercises I am going to do by feel but stick to around 80% effort. 

Week #1 3 sets of 5 reps @65, 75 and 85% - last set 5 or more reps to near max-effort
Week #2 3 sets of 3 reps @70, 80 and 90% -  last set 3 or more reps to near max-effort
Week #3 1 set of 5 reps, 1 set - 3 reps, 1- 1 rep @75, 85, 95% -  last set 1 or more reps max-effort
Week #4 Deload week -  3 sets of 5 reps at 40, 50 and 60%

Deadlift day is going to be all barbell deadlifts with no assistance exercises.  This is one of the ways Wendler recommends.    I want to put as much practice into my deadlift as possible.  I may throw in some sumo style during the 10-rep sets. 

Not sure if my spine can handle heavy barbell squats  and I don't own a proper power rack yet so I am going to keep the load below the recommended percentage.  I am still going to do heavy Goblet or Front rack squats with kettlebells. 




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