Re: Let's go 12 Cycles of Wendler 5/3/1!
: 18. feb 2014, 20:39
Wendler 5/3/1 - C2W2 3,3,3+
Military Press
3 x 32.5 Kg
3 x 37.5 Kg
10 x 42.5 Kg -PR!
Assistance:
Flat DB Press
8 x 25 Kg
8 x 22.5 Kg
8 x 22.5 Kg
8 x 22.5 Kg
8 x 20 Kg
- Mine triceps giver hurtigt ud..
Unilateral HS High Row
10 x 30 Kg
10 x 35 Kg
10 x 35 Kg
10 x 30 Kg
10 x 30 Kg
Alternating DB Curl
10 x 10 Kg
8 x 12 Kg
8 x 12 Kg
10 x 10 kg
10 x 10 Kg
Single-Arm Pulldowns
10 x 20 Kg
10 x 20 Kg
10 x 20 Kg
Facepulls
15 x 12.5 Kg
15 x 12.5 Kg
15 x 12.5 Kg
Military Press
3 x 32.5 Kg
3 x 37.5 Kg
10 x 42.5 Kg -PR!
Assistance:
Flat DB Press
8 x 25 Kg
8 x 22.5 Kg
8 x 22.5 Kg
8 x 22.5 Kg
8 x 20 Kg
- Mine triceps giver hurtigt ud..
Unilateral HS High Row
10 x 30 Kg
10 x 35 Kg
10 x 35 Kg
10 x 30 Kg
10 x 30 Kg
Alternating DB Curl
10 x 10 Kg
8 x 12 Kg
8 x 12 Kg
10 x 10 kg
10 x 10 Kg
Single-Arm Pulldowns
10 x 20 Kg
10 x 20 Kg
10 x 20 Kg
Facepulls
15 x 12.5 Kg
15 x 12.5 Kg
15 x 12.5 Kg