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Tuesday, August 11, 2009

5/3/1/ Program - Week 1, Day 1

11 August 2009

Back from my trip, starting a new 5-3-1 program. It is a periodization plan set out by powerlifter Jim Wendler. I will be using it for the bench press, overhead press, deadlift and squat. See how it works.

Day 1 - bench press day:

Bench press:

170 x 5 reps
190 lbs x 5 reps
210 lbs. x 10 reps

Yes, it does start out very light. I also messed it up - was supposed to use 175-200-230. Will adjust next time.

Bench press partials:

Bottom position to mid-position (single reps only): 180-250-260 lbs., plus isometric contraction against mid-position pins

Mid-position to almost-lockout (singles): 260-280-300 lbs., then 3 x fail with 320 lbs. Iso contraction on each rep. Getting it started from this position is really hard.

Dips: bodyweight x 3 sets x 10 reps

Barbell skullcrushers:

115 lbs x 5
135 lbs x 4 sets x 5 reps

Bicep curls:

90 lbs x 4 sets x 5 reps
110 lbs x 1 set x 5 reps


DaveFSS said...

How long do you hold your iso pushes on the rack work?

Fatman said...

Depends. On the first couple of sets it's the recommended 8-10 seconds. Then as it gets heavier the hold gets shorter - I'm just concerned about getting the bar moving and finishing the movement. As short as 2-3 seconds on occasion.