DL
295x3
335x3
375x7 not an easy rep in there, the last rep grinded for a while and the hips wobbled back and forth some
405x1 quick, but not easy
165x10x5 oly squat got hard last couple of sets 30-60sec rest
5x5/leg below knee one leg rack pull
Bench
175x5
205x5
230x5 didn’t feel like I could get more than 7
145x10x5 30sec rest 9th set was hard, strain on the 10th set, the weight was perfect
30/handx5x10 seated neutral db press; too easy, need to go heavier next time
20x2x8 db laterals; had to call it quits early, shoulder was nagging me
3x8 wall slides
5x10 face pulls
Squat
205x5
240x5
270x5 Not hard at all
225x10x5 just below knee rack pull
135-minibandx5x15 machine ab
135x3x8 hip thruster
press
105x5
120x5
135x5 Probably had 8 in there
9x5 chin up, last rep grinded
30x5x15 face pull
45x3x10 db floor press
5/3/1 DL
135x8x1 very smooth and fast power snatches
270x5
315x5
355x5 I don’t think I could of gotten more than 7, maybe… 8 but would’ve been a total grinder if possible
175x10x5 Oly squat I could up the weight some
Power Snatches felt good. I’m going to keep them for a little while.
Monday
? Squat ? 3 sets of 5-10 reps (using deload percentages)
? Deadlift ? 5/3/1 sets and reps
? DB Bench ? 3 sets of 8-20 reps
Wednesday
? Squat ? 3 sets of 5-10 reps (using deload percentages)
? Bench Press ? 5/3/1 sets and reps
? DB Row ? 3 sets or do Kroc Rows
Friday
? Squat ? 5/3/1 sets and reps
? Press ? 5/3/1 sets and reps (or do another pressing assistance exercise in its place)
? Chins or T-Bar Rows ? 3-5 sets of whatever reps you want, usually 5-30 reps.
Notes:
? Start with sets of 5 on the ?light? squat days. You can work your way up to sets of 10 but you don?t have to.
? You can structure the training however you see fit but this template is probably the best I?ve trained with.
? I?ve been doing this since type of split since my accident ? my training log hasn?t been telling the whole truth as I didn?t want to answer questions about the training until I knew the answer.
? This works well and is fun. I take some long breaks between the exercises because I use the weight room to get stronger not to ?tone?.
? I don?t compromise on my training or on my workouts ? if you want to change something, do so and see if it works. I can?t endorse anything I don?t do personally.
? Eat. Sleep. Mate. Defend.
-Jim Wendler
Training Maxes
Press 160
Squat 320
Bench Press 275
Deadlift 420
scratch
Saturday
Jump Squat
95x9x2 Stopped as soon as bar speed and hang time and form decreased
Dead Lift
315x5
355x3
400x2
445x1 Hard, but very fast and explosive
1 Arm DB Floor Press
50x1x10
55x1x8
60x1x8 Probably 2 or so reps in the hole
I feel very fresh after that workout. It was fun. I’ll stick with this template for a while.
Wednesday
Power Snatch
7x2 All felt crisp and clean, going for 8-10 sets next time
Squat
135x5
160x5
190x5
Bench
205x5
230x5
260x2 No slow down of bar speed
285x2 Lots of straining on the 2nd rep, but it was fairly fast
Light Band Standing 1arm Rows
3x15 got a nifty little lat pump
Another workout where I’m feeling good afterwards.
Squat & Press Workout
240x5
270x3
305x2
335x2x2 Last rep was a sure bet, but it grinded for while
Hang Snatches
95x3x3 Just a focus on power and speed, not reps or weight
120x5
135x3
150x6
Chins
bwx10x5 Very last rep was debatable
The workout was energizing. I’m not doing any snatches in this workout again though. Some plyos will be plenty good. I’m thinking vertical jumps, broad jumps, and kneel to squat to box jump.
Easy Plyos
Squat
135x5
160x5
190x5
Deadlift
170x5
210x5
250x5
Power Snatch
?
Squat
135x5
160x5
190x5
Bench
110x5
135x5
165x5
Squat
135x5
160x5
190x5
Press
65x5
80x5
95x5
5x5 bw chins
Training Maxes
Press 165
Squat 330
Bench Press 280
Deadlift 430
135x7
165x7
200x7
plyos 3x4 kneel to jump position to box
301x3
345x3
385x7 Last rep had lots of straining but still fast, slight form deterioration
445x3x1 lots of rest, none of them were easy but all were sure bets
45x3x8 one arm db pullover to floor press Just not used to it, will prob. be able to move up weight easily
squat
135x7
165x7
200x7
Power Snatches
135x10x2 or more
Bench
195x3
225x3
250x7 last rep grinded hard and took a while
275x2x1 1st single was hard and slow but very smooth, 2nd single grinded hard at midpoint thought I might lose it but not for long and it went up
Plyos
med ball throws
box jump to depth broad jump 3x3
Squat
230x3
265x3
295x10 Last 3 grinded, last 2 had a little more lower back rounding then I would’ve like but I wanted it bad
no heavy singles, too wiped out
Military Press
115x3
130x3
145x7 mostly a failure in my core from being tired from the squats
3x5 1x6 back and core too tired after squats to do much
135x7
165x7
200x7
Plyos box jump to depth high jump
DL
280
320
365 They all felt kind of heavy. Probably from last week
PO-FP
45x3x10 6 more total reps than last week
135x7
165x7
200x7
Snatches
145x7x2 very fast
Bench
180x5
210x5
240x5 Couldn’t amp up at all. Didn’t quite strain, but was slow, grinding, probably didn’t have but 2 more in the tank if that. Too depressed, lethargic, and wiped out.