Gewichtheben + Kraftdreikampf

• Military Press 3/5/1
  
• Reißen 2 x 4 x 70%, 5 x 3 x 80%
  
• Stoßen vom Block 2 x 3 x 75%, 2 x 3 x 85%, 3 x 1 x 95%
  
• Zug (eng) 3 x 5 x 110% meines Umsetzmaximums
  
• Kroc Rows
  
• Waden

• Kreuzheben 3/5/1 (oder vielleicht lieber Good Mornings?)
  
• Reißen aus dem Hang 3 x 3 x 70%, 2 x 3 x 75%, 1 x 3 x 80%
  
• Umsetzen 3 x 4 x 70%, 3 x 3 x 80%, 4 x 2 x 90%
  
• Frontkniebeugen + Stoßen 2 x 4+2 x 65%, 2 x 4+2 x 75%, 3 x 3+2 x 85% (Gewichte werden vom Stoßmaximum berechnet
  
• Zug (breit) 3 x 5 x 110% des Reißmaximums
  
• Bauch

• Bankdrücken 3/5/1
  
• Reißen 1 x 5 x 50%, 2 x 5 x 70%, 3 x 5 x 80%
  
• Umsetzen + Stoßen 5 x 2+4 x 80%, 2 x 1+1 x 95%
  
• Frontkniebeugen 4 x 3 x 85%
  
• Zug (eng) 3 x 3 x 120% vom Umsetzen
  
• Dips 3 Sätze
  
• Vorgebeugtes Seitheben 3 Sätze

• Kniebeugen 3/5/1
  
• Kraftreißen 2 x 3 x 55%, 2 x 3 x 65%, 3 x 3 x 75%
  
• Standumsetzen + Schwungdrücken 3 x 4+3 x 70%, 4 x 3+2 x 80%
  
• Frontkniebeugen 5 x 4 x 80%
  
• Hypers mit Zusatzgewicht 4 x 10
  
• Bizepscurls

Jim Wendler schrieb:Don't customize: This probably applies to any program published on this site, but it especially matters for 5/3/1. You must do the program the way it's written.

"People ask the craziest shit," Wendler says, his voice getting louder again. " 'Can I combine 5/3/1 with Westside for Skinny Bastards?' Why not just do one or the other and make progress?

"These same guys then bitch three months later on some message board that the program didn't work. That's like complaining that your girl got pregnant despite you using a Trojan condom, except you forget to mention you were wearing the condom on your freakin' fingers."

Jim Wendler schrieb:30. Everything you could want to know about running hills

There are two downsides about running hills:

It sucks balls.
You have to find a good hill to run.

The first is easy to overcome — just man up. The second, not so much; but I live in the very flat state of Ohio and still found a great hill. Now this took about two years of half-ass looking and testing out many duds before I found my Big Mother. The first thing I did was ask some of the locals as I’m not from this area. The second thing I did was Google search “Sledding Hill” with a couple different cities that I live near. There were half a dozen that were good but all were a long drive. This is fine for weekend training, but I didn’t want to lift, travel, go run hills, travel back, and be home at 11 PM. I eventually found a great hill at a man-made reservoir, an option that I wouldn’t have thought of had it not been for some friends. Whatever the length and grade of your hill is will be fine, mostly because it has to be. You’re going to be limited by what is available to you. But to give you an idea of the hills that I run:

The small hill is about 40 yards.
The big hill is about 75-80 yards.

I don’t know about the grades of the hills, but they work for me. If you’re in doubt about your hill, just ask yourself this question: Will this hill give me a hell of a workout and make me awesome? If the answer is yes, you’re fine. If not, keep searching. Now the key to starting hill running/sprinting is simply going out there and doing a few and seeing how you feel. You don’t have to make the first day into Hell Day. Make a goal for the day (my first time out I wanted to do and do it. Don’t worry about rest periods. Don’t worry about how long it takes to do. Just get it done. Do this for a few sessions and see how your knees, ankles, legs and lungs feel. Once you get a handle on your body and your conditioning level you can start setting goals, progressions, and how many days/week you want to do them. All of these things are going to be dependent on your specific goals.

When I began running hills again I knew for an absolute fact that my lifts were going to take a beating. I’m not an idiot. You don’t run up and down a hill four days a week and expect your lifts to suddenly increase. So once I began my hill running, the first thing I did was lower my training max significantly on my 5/3/1 workout. I did this on ALL lifts. I also cut back on all lower body assistance lifts. Running up and walking down the hill is taxing on your legs — the workout you give your legs (and really your entire body) is phenomenal.

My workouts were very simple: I’d go to the weight room first, train my main lifts, do limited assistance work and drive to the hill. This was done four days/week. After about three weeks, my legs started to feel a bit better and got used to the demand. Don’t be fooled, the first couple squat workouts were far from impressive. What was once a warm-up was now shaking violently when I walked it out. Mentally, it’s hard to handle but you have to start thinking differently-your legs are getting stronger but just aren’t able to display it during a squat. So in conclusion:

Find a hill.
Take three weeks to adapt to it — find out how out of shape you are.
Adjust weight room work to accommodate the extra running.
Once your body adapts, figure out your goals and execute. If in doubt, squat and run hills. A lot. Your body will thank you. And buy some cleats.