T Nation

Wendler 5/3/1


#1

Will start on Monday - 05-08-2013 This will be my only weight routine for at least 5 years. I was looking for something to build a foundation of functional strength. I envision at least 80 cycles before I consider anything else and will not program jump.

I am taking pictures and measurements so I can see the progress as I move forward.

Real 1rm's

Overhead press-50KG(Guesstimate)
Deadlift-120KG(Actual)
Squat-85KG(Guesstimate)
Bench press-70KG(Guesstimate)

Wendler 1rm's

Overhead press-â??45KG
Deadlift-108KG
Squat-â??76.6KG
Bench press-63KG

Starting weight
189lbs-85.7KG-22-28%BF

12 month goals:

12% Bodyfat
Bench bodyweight for at least 5 reps
Squat 1.2 x bodyweight for at least 5 reps
Overhead press bodyweight for at least 1 rep
Deadlift 2x bodyweight at for atleast 1 rep
20 bodyweight chinups
20 bodyweight dips
50 bodyweight pushups


#2

Okay first day I hit all the numbers (just) but have come to a realization how out of shape and fat I am.

Military Press

5x20kg ?
5x22.5kg ?
3x27.5kg ?
5x30kg ?
5x35kg ?
5 x40kg - 6@40kg

chin ups - sets of two

overhand - 10
underhand - 4
neutral - 6

Dips

5
3

Not sure why these are so hard I tried these years ago and could do sets of ten easily, maybe it is just the extra weight.

machine dips- lighter the weight harder the resistance

30kg x 10
20kgx6
20kgx6

Lat pulldown because I got so few chinups.

12x40kg
10x40kg
8x40kg
8x40kg
3x60kg

Barbell curls because lack of underhand chin ups due to bar being slippy in narrow grip no knurling

10x20kg
7x20kg
6x20kg
6x20kg
6x20kg

Not sure what to do about the assistance exercises.


#3

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