Jim Wendler's 5/3/1 BBB

Training Training Logs
121

Week 21, Day 2 (26-5-14) Deload Week

Power Clean 80 kg x 1
Squat: 120kg x 1

I could not do the BBB sets due to time related problems.

122

Week 21, Day 3 (28-5-14) Deload Week

Press: 60 kg x 1
BBB 3x3 52.5kg

Tested a max on Chin-ups: 30 kg (being conservative)

For pull-ups, I’ll be using a 25kg max.

123

Week 21, Day 4 (29-5-14) Deload Week

Power Clean: 80kg x1
Deadlift: 130kg x 1

Today I decided not to do the BBB sets, instead I’ve done some Oly work.

124

Week 22, Day 1 (01-6-14) 5’s Week

Bench Press: 72.5 kg x 6 (last set)
BBB 5x1 80 kg
Pull ups: 8kg x 5 + 11 kg x 5 + 14 kg x 5

125

Week 22, Day 2 (02-6-14) 5’s Week

Power Snatch (3,3,3) 32.5,35,40 kg
Squat: 107.5kg x 8 (last set)
BBB 5x1 120kg
Neck & Abs

126

Week 22, Day 3 (04-6-14) (5’s Week)

Overhead Press: 52.5 kg x 5
BBB 5x1 60 kg
Chin ups: 7kg x 5 + 10 kg x 5 + 12 kg x 5 + Bodyweight x 12

The last 4 sets of 5x1 were Push Presses, as I injuried my back on the first set.

127

Week 22, Day 4 (05-6-14) 5’s Week

Power Clean (3,3,3) 55,62.5,70 kg
Deadlift: 107.5kg x 8 (last set) + 120 kg x 1

Couldn’t do the 5x1 sets with 130kg, so I tried to do so with 120kg. After the first set I decided to cut and try to rest for the next week

128

Week 23, Day 1 (09-6-14) 3’s Week

Bench Press: 77.5 kg x 5 (last set)
FSL (Long Pause Bench Press) 60 kg 3x5
Pull up: (3,3,3) 8,11,14 kg + Body x Rest Set Pause (11,4,3 reps)

129

Week 23, Day 2 (10-6-14) 3’s Week

Power Snatch (2,2,2) 32.5,37.5,42.5 kg
Squat: 112.5kg x 7 (last set)
FSL (Paused Squat) 87,5 kg 3x5
Neck & Abs

130

Week 23, Day 3 (12-6-14) 3’s Week

Overhead Press: 57.5 kg x 3 (last set)
FSL (Overhead Press WITHOUT Touch & Go) 45 kg 3x5
Chin up: (3,3,3) 10,13,17 kg + Body x Rest Set Pause (12,5,3 reps)

131

Week 23, Day 4 (13-6-14) 3’s Week

Power Clean (2,2,2) 60,67.5,75 kg
Deadlift: 122.5kg x 6
FSL (Deadlift WITHOUT Touch & Go) 95 kg 3x5

132

Week 24, Day 1 (15-6-14) 5/3/1 Week

Bench Press: 80 kg x 4
FSL (Long Pause Bench Press) 65 kg 3x3
Chin ups: 8x4 6kg

133

Week 24, Day 2 (16-6-14) 5/3/1 Week

Power Snatch: (3,2,1) 35,40,45 kg
Squat: 120 kg x 3
FSL (Paused Squat) 95 kg 3x3
Chin ups: 7x4 8kg
Neck & Abs