Wendler Wars Episode 2: 5/3/1 Strikes Back

Freefaller · 14 Oct 2013 at 21:19

So I decided to get back onto my Wendler programme. Fortunately I've now got a training partner which makes life easier and gives me more motivation to get things done. It's my version of Wendler but it's ostensibly the same.

I've set my 1RMs very conservatively (totalling only 500kg - but will re-establish them after cycle 1 - just want to see how I get on).

Squats (5x3) Day:

WU:

Bar*20
50*12
80*10

WS:

100*5
115*5
130*11 - probably had a couple more in me

DS: 70*21

DBSS:

20*6
20*6
20*6
20*6

Since tonight was a "light" night did some leg press:

200*6
200*6
200*6
200*6

Pretty standard nothing special yet.

LiE · 14 Oct 2013 at 21:40

Those week 1 cardio feels!
Should see some mireful gains.

Freefaller · 14 Oct 2013 at 21:55

Yeah pure cardio - session was done in about 50 mins!

mrthingyx · 15 Oct 2013 at 06:06

Yes. Oh, yes...

Deception · 15 Oct 2013 at 07:41

How many cycles you planning to do on this or just see how it goes?

Freefaller · 15 Oct 2013 at 07:48

See how it goes - have to see how my friend gets on with it. I'd like a good 3-4 cycles at least. Annoyingly that 130 I could have done a good 3-4 more reps without straining too much. Meh, I wimped out

Bench tonight - that's going to be tough.

Freefaller · 15 Oct 2013 at 21:12

3x5 Bench

Bar*lots
40*12
60*10

WS:

70*5
80*5
90*11

DS 50*22

Incline DB Press:

28*8
30*8
30*8
30*8

Ring Dips:

BW*8
10*8
10*6
10*7

Didn't feel that bad, other than the ring dips which felt harder than they ever have! IT just shows, you keep out of it for a few weeks you end up struggling!

I under egged the weights a little I reckon, but it'll help gauge my progress better.

Tenzo · 15 Oct 2013 at 22:02

In for a manly 5/3/1 thread

Delvis · 16 Oct 2013 at 07:37

Lord. IN for 5/3/1 gains.

I partially miss this for some strange reason.

Deception · 16 Oct 2013 at 07:47

Kinda making me want to go back to 531 for a few cycles too

BennyC · 16 Oct 2013 at 09:14

In for 531lbs of gain.

Wendler does have my eyebrow raised. Perhaps somepoint next year.

bakes0310 · 16 Oct 2013 at 10:27

Always enjoy reading your threads, you are very strong.
Also how long were you sitting there, trying to think of a clever thread title

Freefaller · 16 Oct 2013 at 12:48

I'm not as strong as many here, and not as strong as I used to be.

But I am over 10kg lighter

The title took me all of 10s to think up

Deadlifts tomorrow - that'll be painful! :cool:

I predict that after a few cycles of this my 1RMs will be around:

125 for Bench
180 for squat
220 for Deads

Being conservative - that gives me only 525 - but I enjoy the progressive nature and the accessory exercises that 5/3/1 allows me to do without being TOO knackered to do them properly.

I want to get back to 550 - and then aim to get back to 600 again. I will do it. (I hope).

Delvis · 16 Oct 2013 at 15:01

Hope? You shall.

Freefaller · 17 Oct 2013 at 22:15

3x5 Deads

WU:

Bar*lots
60*12
80*10

WS:

120*5
140*5
160*11 - had a couple more left - but I though "meh"

DS:

80*23

Pull ups:

BW*8
10*8
15*8
20*8

DB Rows:

42*8
44*8
46*8
48*8

Feeling pretty good at the moment. OHP tomorrow

Maxeh · 17 Oct 2013 at 22:21

Ooo some 5/3/1 action, will keep an eye on this.

Freefaller · 17 Oct 2013 at 22:28

I've already started to look at Wendler alernatives (like adding a 3x5 @ 60% after the last rep etc...) Oh the volume and fun you can have with Wendler as a basic outline is just wonderful!

s

Maxeh · 17 Oct 2013 at 22:35

I'm liking the fact I can stick to the main lifts then experiment with assistant work a fair bit.

Deception · 18 Oct 2013 at 04:50

There is a beyond 531 book on the group too, by Wendler if you wanted to take a look at that

Freefaller · 18 Oct 2013 at 07:28

Thanks