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NineTwoFive
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« on: August 19, 2011, 07:04:30 pm » |
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CURRENT GOALSShort Term by 12.31.11: Squat: 225 lbs Military Press: 100 lbs Bench Press: 150 lbs DLRVJ: 32" Long Term by 8.17.12: Squat: 295 lbs Military Press: 135 lbs Bench Press: 185 lbs DLRVJ: 40" ______________________________________________________________________________ i'm starting a new journal dedicated to Jim Wendler's 5/3/1 program. starting stats: military press: 70 lbs bench press: 130 lbs squat: 195 lbs DLRVJ: 28.5" i have already completed 2 sessions. Thurs.
Aug. 18, 2011
5/3/1
Week 1
Weight: 133 lbs
Military Press45x3 - 45x5 - 50x5 - 55x5+ (7) dips 5 sets pullups 5 sets Fri.
Aug. 19, 2011
5/3/1
Week 1
Weight: 133.4 lbs
Deadlift95x5, 115x3 - 110x5 - 125x5 - 145x5+ (10) dips 5 sets pullups 5 sets
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« Last Edit: August 30, 2011, 02:00:54 pm by NineTwoFive »
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NineTwoFive
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« Reply #1 on: August 20, 2011, 06:01:44 pm » |
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Sat.
Aug. 20, 2011
Jumping10 DLRVJ sub-max jumps depth jumps from 18" box: 3x5 Basketball1.5 hour basketball 5/3/1 bench tomorrow.
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NineTwoFive
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« Reply #2 on: August 22, 2011, 04:20:36 pm » |
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Mon.
Aug. 22, 2011
5/3/1
Week 1
Weight: 134 lbs
Bench Press[45, 60x5][70x3] - 75x5 - 85x5 - 95x5+ (11) dips 5 sets pullups 5 sets
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NineTwoFive
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« Reply #3 on: August 23, 2011, 09:16:53 pm » |
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Tue.
Aug. 23, 2011
5/3/1
Week 1
Weight: 134.4 lbs
Squats[70, 85x5][105x3] - 115x5 - 130x5 - 150x5+ (10) dips 5 sets pullups 5 sets
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NineTwoFive
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« Reply #4 on: August 25, 2011, 04:09:26 pm » |
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Thurs.
Aug. 25, 2011
5/3/1
Week 2
Weight: 133.4 lbs
Military Press[45x5, 3] - 50x3 - 55x3 - 60x3+ (5) dips 5 sets pullups 5 sets
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« Last Edit: August 28, 2011, 10:56:12 am by NineTwoFive »
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NineTwoFive
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« Reply #5 on: August 26, 2011, 02:01:30 pm » |
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Fri.
Aug, 26, 2011
5/3/1
Week 2
Weight: 134.9 lbs
Squat[70, 85x5][105x3] - 120x3 - 140x3 - 155x3+ ( 8 ) dips 5 sets pullups 5 sets Basketball45 min.
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« Last Edit: August 26, 2011, 09:32:13 pm by NineTwoFive »
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NineTwoFive
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« Reply #6 on: August 30, 2011, 01:58:56 pm » |
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Mon.
Aug. 29, 2011
5/3/1
Week 2
Weight: 134.6 lbs
Bench Press[45, 55x5][70x5] - 80x3 - 90x3 - 105x3+ (10)
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NineTwoFive
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« Reply #7 on: August 31, 2011, 07:10:19 pm » |
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Wed.
Aug. 31, 2011
5/3/1
Week III
Weight: 135.4 lbs
Overhead Press[45x5][55x3] - 50x5 - 55x3 - 60x1+ (5) - 45 5x10 pullups 5 sets bb shrugs 115 5x10 weighted sit-ups 25 3x10
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NineTwoFive
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« Reply #8 on: September 02, 2011, 07:30:50 pm » |
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Fri.
Sep. 2, 2011
5/3/1
Week 3
Weight: 135.1 lbs
Squat[70, 85x5][105x3] - 130x5 - 150x3 - 165x1+ (6) - 115 5x10 bb shrugs 115 5x10
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NineTwoFive
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« Reply #9 on: September 05, 2011, 12:16:21 pm » |
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Mon.
Sep. 5, 2011
5/3/1
Cycle 2 Week 1
Weight: 134.7
Bench Press[45, 60x5][70x3] - 80x5 - 90x5 - 100x5+ (11) - 80 5x10 pullups 5 sets bb shrugs 115 5x10
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NineTwoFive
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« Reply #10 on: September 08, 2011, 08:36:44 pm » |
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Wed.
Sep. 7, 2011
5/3/1
Cycle 2 Week 1
Weight: 134.7 lbs
Squats[75, 90x5][110x3] - 120x5 - 140x5 - 155x5+ (9) - 115 5x10 pullups 5 sets bb shrugs 95 5x10
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NineTwoFive
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« Reply #11 on: September 09, 2011, 11:12:57 pm » |
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Fri.
Aug. 9, 2011
5/3/1
Cycle 2 Week 1
Weight: 135.4 lbs
Overhead Press[45x5][45x3] - 45x5 - 50x5 - 60x5+ (6) pullups 5 sets
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NineTwoFive
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« Reply #12 on: September 12, 2011, 07:59:51 pm » |
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Mon.
Aug. 12, 2011
5/3/1
Cycle 2 Week 2
Weight: 135.1 lbs
Bench Press[60x5][90x3][120x1] - 95x3 - 102.5x3 - 107.5x3+ (9) pullups 5 sets shrugs 115 5x10
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