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Here are the training sessions I did this week following Jim Wendler's 5/3/1 system.

I have to admit 5/3/1 has made lifting weights fun and stress free again. No more monotony and no more stressing about trying to hit a PR everytime I hit the gym. With 5/3/1 you are still trying to hit PR's, but they are most often for reps and that is something I have never focused on, making these attempts really fun.

Tuesday, Squat Workout

• Mobility Work
• Foam Roller, Bar Hangs
• Back Squat, ass to grass
• 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 3,3,5
• Tire Flip
• 850lbs tire x 20 total flips
• Glute-Ham Raise
• 4 x 10
• Reverse Hyper
• 4 x 10

Wednesday, Conditioning Sessions

• Hill Sprints x 10 total

Thursday, Bench Workout

• Moblity Work
• Foam Roller, Bar Hanging
• A1 Bench Press
• slightly narrow grip with a Fat Bar
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 325 x 3,3,5
• A2 Pull-Ups
• 8 x 8
• Strongman Log Clean and Press
• 4 x 5

Friday, Deadlift Workout

• Mobility Work
• Foam Roller, Bar Hanging
• Deadlift
• 135 x 5, 225 x 5, 315 x 5, 405 x 3, 455 x 3,3,5
• Atlas Stone Lifting
• lifted 285-305lbs stones for about 30 minutes
• Glute-Ham Raise
• 4 x 10
• Reverse Hyper
• 4 x 10

The deadlift is a lift I have been neglecting, due to focusing more on strongman events, and that is unfortunate. Don't make this mistake, keep deadlifs as a staple in your training regime. Deadlifting will make you strong, thick and tough, so do them!






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