by neumieraj
The "I'm not doing jack shit" is an assistance template for the 5/3/1 training program created by Jim Wendler.
It's the bare bones of the 5/3/1 template where one main lift is trained per session (bench, squat, deadlift, or overhead press) using the 5/3/1 rep pattern, and is supplemented by doing exactly jack shit. ;)
A very useful workout program if you're at a stage in life when there isn't a lot of time available or for some other reason can't or are not bothered to do any extra assitance exercises.
For more info please look at Jim Wendler's website and buy his books.
Starting TM is 90% of 1RM.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %