KettlebellPlanet.com

I just finished reading Jim Wendler's book, 5/3/1 The Simplest and Most Effective Training System to Increase Raw Strength, for the second time.

This is a great book if you are looking for a system to help you get bigger and stronger without wasting any time.

But the proof, as they say, is in the pudding. So I am going to give 5/3/1 a try myself and see if it makes me more awesome and I will be logging the results here.

For strength training, my big lifts will be:

• Bench Press with a Fat Bar
• Back Squat
• Strict Military Press (no leg drive) with a Fat Bar
• Deadlift

For conditioning I will be doing:

• Prowler Sprints
• Hill/Stair Sprints
• Kettlebell Drills

Here is the first week of 5/3/1, using conservative weights, doing sets of 5 reps with a max rep out on the third set.

Squat Workout

• Mobility, Foam Roller
• Empty Barbell Complex
• Squat, ass to grass
• 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 5, 5, 7
• Pull-ups
• 8 x 8, between each set of squats
• Tire Flip
• 850lb tire x 20 total flips
• Reverse Hyper
• 3 x 10-12
• GHR
• 3 x 10

Bench Press

• Mobility Drills, Foam Roller
• A1 Bench Press, narrow grip, pause at the top and bottom of each rep
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 5, 7
• A2 Front Squat, ass to grass, no belt
• 225 x 7 x 5
• alternated between each set of bench
• B1 Incline Dumbbell Press
• 4 x 10
• B2 Dumbbell Rows
• 4 x 10

Deadlift

• Mobility, Foam Roller
• A1 Deadlift
• 135 x 5, 225 x 5, 315 x 5, 405 x 5, 5, 7
• A2 Pull-Ups
• 6 x 8
• Atlas Stones
• 285 x 3 x 1
• 300 x 10 x 1
• B1 Reverse Hyper
• 4 x 10
• B2 GHR
• 4 x 10

Military Press

• Mobility, Foam Roller
• A1 Fat Bar Strict Military Press
• 70 x 5, 90 x 5, 120 x 5, 140 x 5, 5, 7
• A2 Pull-ups
• 7 x 8
• B1 Fat Bar Strict Military Press
• 5 x 5
• B2 T-Bar Rows
• 5 x 10
In case you are wondering if Jim Wendler is worth of writing a book on getting big and strong, check out this video of him squatting.

http://www.kettlebellplanet.com/