KettlebellPlanet.com

Month three of Jim Wendler's 5/3/1 Program is well under way and I am still having a great time. I love knowing exactly what I have to do and not stressing about how heavy I should go or if I really went "all out".

One point I think is worth noting about Wendler's program, and he makes it repeatedly in his book, is to start with a light weight and take your time cycling up to big weights. So in your first month use weights that are not very challenging, then add only 5 or maybe 10 pounds per lift per month max.

I thought I started light but quickly realized how tough it is to max out on reps with 420lbs loaded for the deadlift. It sucks.

Another point is to do lots of pulling drills. I like to do pull-ups between every set of the main lift. This way you are not sitting on your ass too much and your back and rear delts get a lot of much needed volume. Plus, pull-ups work the abs and arms nicely as well.

Lastly. and this is a new one for me, Fat Bar High Pulls rock! I mean it. They give you many of the benefits of Olympic lifts without having to worry too much about form. Just keep upright and explode through the hips. High Pulls, and I mean explosive high pulls from the ground all the way to elbows level with your face, will give your metabolism a kick start as well as improve explosiveness and build some muscle in the calves, hamstrings, quads, glutes, back and rear delts. Bottom line, high pulls are underrated.

Here are the training sessions I did for the week, following Wendler's 5/3/1, month 3, week 1:

Squat Session

• Mobility work, bar hang, deep squat and hold, foam roller
• A1 Squats
• 135 x 5, 185 x 5, 225 x 5, 275 x 5, 330 x 5,5,6
• A2 Pull-ups
• 7 x 8-10 with various grips
• Yoke Walk
• worked up to 600lbs
• Prowler Pushing
• 3 long hard pushes

Bench Press Sessions

• Mobility work, bar hang, deep squat and hold, foam roller
• A1 Narrow Grip Bench Press with Fat Bar
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 285 x 5,5,8
• A2 Pull-ups
• 7 x 8-10 with various grips
• B1 Strongman Log Clean and Press
• 4 x 5
• B2 Rows
• 4 x 10-12
• C1 E-Z Bar Curls
• 4 x 5
• C2 Skull Crushers
• 4 x 8

Deadlift Session

• Mobility work, bar hang, deep squat and hold, foam roller
• A1 Deadlift
• 135 x 5, 225 x 5, 315 x 5, 420 x 5,5,10
• A2 Pull-ups
• 6 x 8-10 with various grips
• Atlas Stones
• lifted a bunch of big stones for about 30 minutes
• Keg Carries
• did a bunch of carries until I was tired (pretty scientific eh?)

Military Press Session (I really have to put my ego aside on this lift and suck it up)

• Mobility work, bar hang, deep squat and hold, foam roller
• A1 Fat Bar Strict Military Press
• 45 x 10, 95 x 5, 135 x 5, 150 x 5,5,6
• A2 Pull-ups
• 6 x 8-10 with various grips
• B1 1 Arm Dumbbell Military Press
• worked up to a max triple with each arm
• B2 Fat Bar High Pull (I am discovering something magical about this drill)
• 5 x 5
• C1 Cable Curls
• 3 x 15
• C2 Overhead Cable Triceps Extensions
• 3 x 15

www.kettlebellplanet.com