531 for Football 2012 Mod

Wendler's 5/3/1 for Football - OFF SEASON (Feburary-March-April-May)1hour to 75 minute sessionsDay 1 Warm up SetsMilitary Press (Push Press) Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%Squat 10x55% 10x65%Chin ups/Pull Ups - Vary the Grip 50% Reps Superset with Military Press and SquatDips Failure FailureBarbell Curls 10x 10xSuper Set A Glute/Ham Raises 12x 12x Sit Ups 35x 35x

Day 2 Warm up SetsDeadlifts Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%Military Press 10x55% 10x65%DB Lunges (Each Leg) 6x 6xGood Mornings 12x 12xMedicine Ball Situps 25x 25xSuper Set A 10 Minutes - As man reps as possible Dips Chins

Day 3 Warm up SetsBench Press Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%Front Squat Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%Chin ups/Pull Ups - Vary the Grip 50% Reps Superset with Bench Press and Front SquatDB Bench Press 12x 12xTricep Pushdowns or Barbell Curls 10 Minutes - As man reps as possiblePendaly Rows 10x 10x

Day 4 Warm up SetsPower Cleans Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%Squat Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%Bench Press 10x55% 10x65%Romain Deadlifts 12x 12xRoman Chair Sit-ups 20x 20xSuper Set A 10 Minutes - As man reps as possible Dips Chins

Alternatives

85%x5 or More90%x3 or more95%x1 or more5x60%10x75%

Lat Pull DownsFailure10x

12x30x

Alternatives

85%x5 or More90%x3 or more95%x1 or more5x60%10x75%6x12x Romainian Deadlifts25x

Lat Pull Downs

Alternatives

85%x5 or More90%x3 or more95%x1 or more5x60%


Lat Pull Downs12x 12x

JM Press10x Sled Rows

Alternatives


85%x5 or More90%x3 or more95%x1 or more5x60%10x75%12x 45 Degree Back Raise20x

Lat Pulldowns

Wender's 5/3/1 for Football - LATE OFF-SEASON (June-July)1 hour sessionsDay 1 Warm up SetsDeadlift Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%Military Press (Push Press) Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%Chin ups/Pull Ups - Vary the Grip 3-5 Reps Superset with Deadlift and Military Press Good Mornings 15x 15xBB Lunges (Each Leg) (June) 6x 6x BB Step Ups (July) 6x 6xMedicine Ball Situps 30x 30xPendaly Row 10x 10x

Day 2 Warm up SetsBench Press Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%Front Squat Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%Chin ups/Pull Ups - Vary the Grip 50% Reps Superset with Bench PressDips (June) 10-20x 10-20x Pushups (July) 20x 20xBB Curls 10x 10xLying Leg Raises 25x 25x

Day 3 Warm up SetsPower Cleans Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%Squat Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3

Week 3 5x40%/5x50%/3x60% 75%x5 85%x3 Week 4 (Deload) 5x40% 5x50%DB Bench Press (June) 10x 10x DB Military Raise (July) 10x 10xGlute/Ham Raises 30 reps each leg done in as few sets as possible.Shrug (June) 15x 15x Face Pulls (July) 15x 15xRoman Chair Situps 25x 25x

Alternatives



Lat Pull Downs15x 45 Degree Back Raise6x 6x DB Lunges6x 6x DB Step Ups30x 30x10x 10x Extra if warranted.

Alternatives



Lat Pull Downs10-20x 10-20x 10-20x20x 20x 20x10x 10x25x 25x

Alternatives


85%x5 or More90%x3 or more

95%x1 or more5x60%10x 10x 10x10x 10x 10x

Single Leg Deadlifts15x 15x15x 15x Rear Delt Raise25x 25x

Wender's 5/3/1 for Football - PRE SEASON (August-September)1 hour sessionsDay 1 Warm up SetsDeadlift Week 1 5x40%/5x50%/3x60% 65%x5 Week 2 5x40%/5x50%/3x60% 70%x3 Week 3 5x40%/5x50%/3x60% 75%x5 Week 4 (Deload) 5x40%Military Press (Push Press) Week 1 5x40%/5x50%/3x60% 65%x5 Week 2 5x40%/5x50%/3x60% 70%x3 Week 3 5x40%/5x50%/3x60% 75%x5 Week 4 (Deload) 5x40%Chin ups/Pull Ups - Vary the Grip 3-5 Reps Superset with Deadlift and Military Press Good Mornings 15xMedicine Ball Situps 30x

Day 2 Warm up SetsBench Press Week 1 5x40%/5x50%/3x60% 65%x5 Week 2 5x40%/5x50%/3x60% 70%x3 Week 3 5x40%/5x50%/3x60% 75%x5 Week 4 (Deload) 5x40%Front Squat Week 1 5x40%/5x50%/3x60% 65%x5 Week 2 5x40%/5x50%/3x60% 70%x3 Week 3 5x40%/5x50%/3x60% 75%x5 Week 4 (Deload) 5x40%Chin ups/Pull Ups - Vary the Grip 3-5 Reps Superset with Bench Press and Frotn SquatsPushups 20xFace Pulls 15xLying Leg Raises 25x

Day 3 Warm up SetsPower Cleans Week 1 5x40%/5x50%/3x60% 65%x5 Week 2 5x40%/5x50%/3x60% 70%x3 Week 3 5x40%/5x50%/3x60% 75%x5 Week 4 (Deload) 5x40%Squat Week 1 5x40%/5x50%/3x60% 65%x5 Week 2 5x40%/5x50%/3x60% 70%x3 Week 3 5x40%/5x50%/3x60% 75%x5 Week 4 (Deload) 5x40%Glute/Ham Raises 30 reps each leg done in as few sets as possible.Roman Chair Situps 25x

Alternatives

75%x5 85%x5 or More80%x3 90%x3 or more85%x3 95%x1 or more5x50% 5x60%


Lat Pulldowns15x 15x 45 Degree Back Raise30x 30x

Alternatives



Lat Pull Downs20x 20x 20x 20x15x 15x25x 25x

Alternatives



25x 25x

Wendler's 5/3/1 for Football IN SEASON (October-Febuary)45 minute sessionsDeload sessions are only done if required - if feeling run down, do a deload.Scale lift maxes back by to 90% - Submaximal lifts to gain stregnth.Day 1 Warm up SetsSquat Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3Bench Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3Dips Failure FailureChins Failure Failure

Day 2 Warm up SetsDeadlifts Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3Military Press (Push Press) Week 1 5x40%/5x50%/3x60% 65%x5 75%x5 Week 2 5x40%/5x50%/3x60% 70%x3 80%x3 Week 3 5x40%/5x50%/3x60% 75%x5 85%x3Glute/Ham Raises 20x 20xSit Ups 40x 40x

Alternatives

85%x5 or More90%x3 or more95%x1 or more

85%x5 or More90%x3 or more95%x1 or moreFailureFailure Lat Pull Downs

Alternatives

85%x5 or More90%x3 or more95%x1 or more

85%x5 or More90%x3 or more95%x1 or more20x Single Leg Deadlifts40x

Glory DayFrom DeFranco's Built Like a Badass - For when I have an extra day to kill.

Lifts Warm up SetsBarbell Bicep Curls 3x10Tricep Rope Pullovers 3x10Tricep Pushdowns 3x10Shurgs 3x15Calf Raises 3x15Face Pulls 3x12Krok Rows 1 set to failure each arm.

Alternatives

Finishers.From DeFranco's WS4SBIII Washed Up Meat Head Template

Lifts Lifts RepsBarbell Complex Deadlifts 10

Bent Over Rows 10Hang Cleans 10Push Press 10Back Squat 10

100 Push ups Times for the shortest time possible

DB Complex Front Squat 7Swings 7Unilateral Curls & Press 7Squat Jumps 7

Tabata Jump Rope 10 Seconds On 8-10 Reps20 Seconds Off

Body Weight Complex Mountain Climbers 30Push ups 20Groiners 10Burpees 5

BeZercher Complex Zercher Squats 10Zercher Reverse Lunges 10Curl to Press 10Romanian Deadlifts 10Bent Rows

Alternatives2-4 Sets

8 9 3 Ascending Sets8 98 98 9

4 Sets

9 8 7 6 5 Ascending Sets9 8 7 69 8 7 69 8 7 6

531 for Football 2012 Mod

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Transcript of 531 for Football 2012 Mod