Squat • 7/9/19

Updated: Jul 11, 2019

Week 1, Day 1 - 5/3/1


So for years I’ve heard about the hallowed Jim Wendler “5/3/1” but never really took the time to delve into it. But I’m in a rut and needing something to get me jump started again, but also fit into my hectic schedule. I finally bit the bullet and bought the new “Beyond 5/3/1”. Now, my numbers are going to look really low compared to where I’ve been in the past but I’m sucking up my pride and getting real with myself. I’m going to trust the process and see where this takes me.


-Squat in sleeves (*belt):

  • Bar x 10

  • 140# x 5

  • 180# x 5

  • 220# x 5

  • 265# x 5

  • 310# x 5

  • 350# x 5*

  • 265# x 11* (AMRAP)

-Kettlebell Windmill: 3 x 5/side @ 35#


6 views

Recent Posts

See All

Bench • 12/6/19

-Bench: Bar x 10 130# x 5 150# x 5 165# x 5 185# x 5 215# x 5 245# x 5 260# x 5 (JS) -Overhead Press: 5 x 10 @ 85# -Ring Dips: 3 x 8

Bench • 11/29/19

Week 3, Day 3 -Bench: Bar x 10 150# x 5 170# x 5 190# x 5 210# x 5 240# x 3 265# x 1 285# x 1 (JS) 305# x miss 305# x miss 5 x 10 @ 115# -Bent over Barbell Row: 5 x 10 @ 115# -Inverted Ring Row: 3 x 1

Bench • 11/21/19

Week 2, Day 3 -Bench: Bar x 10 135# x 5 155# x 5 175# x 5 195# x 3 225# x 3 255# x 3 5 x 10 @ 115# -Chest-to-Bar Pull Ups: 5 x 5 -Band Pull Aparts: 5 x 10

© 2018 by Invictus Powerlifting. Proudly created with Wix.com