Training for the Summer – Jim Wendler

Training for the Summer


Training for the Summer

I have reached all the goals I set out for myself and will enter a new phase of training until September.  This will consist of the following training regimen:   Day One:
  • Squat  or Trap Bar (alternate each week)- 5/3/1 sets/reps
  • SS Bar - 3 sets of 5 reps (using new progression)
  • SLDL - 3 sets of 5 reps (using new progression)
  • Neck Harness - 1 set of 50 reps
Day Two:
  • Bench or Press (alternate each week) - 5/3/1 sets/reps
  • (If I'm Pressing as a first exercise, I will do 5-8 sets of TBar Rows supersetted with Press.  If I am Bench Pressing, I will do 5-8 sets of chins/pull-ups supersetted with the Bench.)
  • Bench or Press (alternate each week, doing the opposite of the first exercise)  - 5 sets of 10 reps
  • Rows or Chins (alternate each week; if I do the chins as a superset in the beginning of the workout, I will do rows.  And vice versa.) - 5 sets
  • Neck Harness - 1 set of 50 reps
Conditioning Work:
  • 3 Days/week of Prowler work.  I will also be doing hand-over-hand rope work with sled each of these days
Stretching/Mobility/PVC pipe:
  • This is done two times/day, everyday.
  I have definitive goals for the Press, Bench Press, SLDL and SS Bar Squat. Squat and Trap Bar will only be done for the given reps of the day; nothing extra.  Prowler/rope work is done whenever I want; as long as I get 3 days/week in.   • Get the 2nd Edition 5/3/1 Ebook Here5/3/1 Hard Copy on Amazon