By the title it is pretty obvious that for my next program I have decided to do Jim Wendlers 5/3/1 program. I bought the book and promptly misplace it and so I procrastinated until the middle of the day yesterday to go online and get the gist of the program. I found a great site, Muscle and Strength, that broke it down into the basics which is what I needed because my brain is way too lazy to concentrate on such things for very long Image may be NSFW.
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The program is simple! It is based on using percentages of your 1RM. The above link lays it out really well and I went with the 4 day workout plan because thats what I do Image may be NSFW.
Clik here to view. I opted for the big but boring version where you do the 5/3/1 program for the main 4 lifts and then do the lift again at 50% of the lift for 5 sets of 10 followed by one other accessory exercise. Simply awesome! Image may be NSFW.
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It was tough to get up this morning though after having had all of last week off and being able to sleep in! But I rolled my butt out of bed before 4:30 and was out the door before 6.
5/3/1 bench
bench
*75% – 120# for 5
*80% – 130# for 5
*85% – 135# for 5
(you have to do a bit of rounding up and or down to make the numbers something available)
*50% – 80# for 5 sets of 10
Incline bench
*65# for 5 sets of 10
Image may be NSFW.
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Very very fluffy right now!
Incline situps
*22 for 2 sets
HLRs
*25 for 2 sets
Given that it was memorial day we were only open for half the day. It was very nice. We are generally open on most holidays for at least half a day because there are always tons of emergencies anyway so we can get them all done with full staff and not just Jenn and I!
There hasnt really been much too interesting over the past week. I did get to repair one broken bone.
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It was on a little terrier mutt that fell out of a ranger a week before.
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It took way longer and was way harder than I had hoped it would be but I got it all back together.
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We had this little dog come in last night with a rib bone lodged above the heart base in the esophagus. I tried to gently push it but it wouldnt go and I didnt want to lacerate the esophagus so I shipped them to Tucson to the specialty clinic. According to the specialty clinic, they could never see the bone anywhere. I can only think that the dog must have thrown it up because it is a big bone to not be able to see anywhere in the bowel.
Tomorrow is squat day! Cant wait Image may be NSFW.
Clik here to view. Seriously, cant wait,
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Image may be NSFW.Clik here to view.
