Over the next few months I'll be tracking my progress on Joe Wendler's 5-3-1 Strength Routine. This is not the Powerlifting version. I started on Monday, keep in mind I am cranking these out in under 45 minutes so some of this has to be super-setted. lifts would be higher if I could wait the 2-3 min between sets. Please feel free to give feedback, ask questions, post your own routine, give suggestions, whatever. I'll reply to everyone, and read everyone.
The routine calls for a 2 on 1 off approach, I'll be doing that but on the off day I will hit the other body parts that have been missed during that week, or if I find a body part is still sore I will move the side work around to fit in.
6'0 207 lbs 12-13% bf
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11-28-11
Rage Pre, Lava Post
Bench Press
Max=300
3x5x165
3x5x190
3x6x215
DB Bench
4x10x60
Dips
4x10xBW
Incline DB Fly
4x10x30
Abs
Crunches (legs up)
4x25
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11-29-11
Rage Pre, Lava Post
Back
Deadlift
Max=225 (I will need to adjust this higher for next workout)
3x5x135
3x5x155
3x6x175
Lat Pulldown
4x8x145
Bent Over Row
2x5x175
One-arm Row
2x12x50
Hyperextensions
4x12xBW
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Lightnin'