5,3,1

[Gonzomedic]

TweetHey gang! Been a while since I've come by,good to see you still up and running! Love the changes! I've been running Wendler's 5,3,1 program for a year and a half and have seen good progress. Switched main lifts a couple times,changed to 2x a week,main focus squats. Update to follow! God bless

[Gonzomedic]

Tweet1/22
chest supported row 5w/u 5x10 110
band work face pulls,tri ext,pull aparts 2x10 each
floor press 3w/u 180x3 205x3 230x4


cgbp 3x10 120
st bar curl 1x7 45

Notes: not a stellar day

1/18
hip hinge work 3x10
band work 41" Efts 2x10 abd/add
abs wod from knees 1x10 1x7
conv dl 5 w/u 180x3 210x3 235x7


ssb 5w/u 195x3 225x3 250x3



front squat st bar wt 1x10
st bar curl 1x7 60 1x5 65 (no vid, lol)

[yamaha147]

TweetWELCOME BACK BROTHA

[martin]

TweetI am running the 5/3/1 program myself right now,i am in my last week and i have already made some good gains. Next week i will redo all my percents and start all over. My main goals right now are to get stronger

[Gonzomedic]

TweetGood work Martin! 5,3,1 has worked for me, and don't plan on changing anytime soon!





These are my latest best!

[Gonzomedic]

Tweet3/3

band work;tri ext/face pulls/pull apart 5x15each
incline bp 9w/u 155x5 175x3 195x1 250x1



close grip bp 145x5 160x5 190x3 230x3 250x3



chest sup row 140x5 160x5 190x3 230x0



db row 110x5



points: Pedal to the metal!

[Gonzomedic]

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trouble with vid loading