[Squat Rack]

WENDLER'S 5/3/1


Bench Press Day

Bench Press
5x95
5x105
12x120 (85% of 1RM)

I was surprised with the 12 reps on the last set. I was aiming for 7-9 reps.


Assistance:
Chin-ups
3 sets of 4 with 60 sec rest

Next week I'll be dropping the rest time to 45 seconds

Dips
3x5 at BW

I'm still playing around with the assistance exercises. I'm not keeping dips around, because I'm too tired to get 10 reps. Wendler recommends reps to hit 10-15. I haven't decided what I'm going to do. I'm thinking of changing the dips to one of these 3: pushups, high cable row (I'm leaning towards this), or neutral grip one arm DB shoulder press.

3 point plank
1 set for 60 seconds