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

Freefaller

Freefaller

Freefaller

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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.
 
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 :p

Bench tonight - that's going to be tough.
 
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.
 
I'm not as strong as many here, and not as strong as I used to be. :( But I am over 10kg lighter :p

The title took me all of 10s to think up :p

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).
 
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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" :p

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 :(
 
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! :Ds
 
3x5 OHP

Ugh...

My least favourite exercise is back. However it's important to hit away at it. Though whilst it is my weakest exercise managing a 115kg push press with a broken thumb at the end of a bro-down can't make it THAT much of a nemesis right? Well, when it comes to strict press - oh yes it does!

Right rant out of the way. The session:

OHP:

Bar * lots
30*10
30*10

WS:

40*5
45*5
50*12 - not bad, good form, but left shoulder still ends up failing :mad:

DS: 30*20 - what a pump!

Cable side raises:

5*8
7.5*8
7.5*8
7.5*8

Seated DB Press:

24*8
26*8
28*7
26*10


Followed by some core exercises a bit of brocep work.

Surprisingly I end up feeling much more tired after a shoulder work out - undoubtedly owing to my shoulder AIDS.

Ah well. 3*3 next week. Then my favourite 531 :cool:

Really enjoying it this time around, it REALLY helps having someone to train with.
 
3x3 Squats

Good day - squatting felt good.

OH Squats:

Bar*12
30*10
40*8

Back Squats:

60*10
80*6

Working set:

105*3
120*3
140*9 - happy with that, again probably should have squeezed out a couple - but always try and keep 1 or 2 in the tank for some reason.

Dropset:

70*26 (PB from last time - pure cardio - should have gone for 30+ :p)

DBSS:

20*8
20*8
20*8
20*8

Increased to 8 reps - I ****ing hate but love these.

Leg Press:

Went up to 220

220*8
220*8
220*8
220*8

Need to increase that weight as well.

Quick little vid of my squats - a little tuck in on the last rep, but I went too deep and was getting tired, I only had 120kg on the bar so not a big weight. Not a great angle - but quite happy with how it looks, good stability in the legs, knees could probably come out a little more - but otherwise mobility IMO looks good. Because of the angle it looks like there's a big tuck, it's deceptive - there is a little, but I am going way too low really.

 
3x3 Bench

My second least favourite exercise.

Still went pretty well - all kinds of PBs! :/

Bench:

WU:

Bar*lots
40*16
60*10

WS:

75*3
85*3
95*12 - er... that was actually easy! :confused: Ah well...

DS:

50*30 - heh. Stupid pump.

Dips:

Forgot my rings :(

BW*8
20*8
25*8
30*7
35*6

Incline DB Press:

30*8
30*8
30*7
30*8

Well overall rather happy with that. Still prefer squats and deads though :p
 
3x3 Deads

So annoyed, yesterday the gym was shut, and I was so up for it.... fortunately that hunger and drive was still with me today. And what a day it was! :cool:

Deads:

WU

Bar humps*lots

60*20
100*10

WS:

120*3
150*3
170*11 - aww yeah easy, could have done more, but had forgotten chalk :(

DS:

95*23 - pure cardio oof!

Pull ups:

10*8
15*8
20*8
25*8 - hard grind at the end

DB Rows:

44*8
46*8
46*8
46*8

Cream crackered.

My 1RMs predicted at 552kg at the moment! I doubt it'll be accurate though.

Still looking forward to 531 week next week.
 
3x3 OHP

Ugh shoulder day again. Turned out to be okay, but I can see it's going to start getting hard very quickly!

OHP:

WU

Bar*lots
30*10
30*10

WS

45*3
50*3
55*10 actually held good form all the way through. Not bad.

DS 30*20 - ouch

Side raises:

7.5*8
7.5*8
7.5*8
7.5*8

Seated DB shoulder press:

24*8
26*8
28*8
28*8

Much better than last week's session.

531 session next week - that's going to be tough! Loving it at the moment though, definitely enjoying being back on this sort of routine.,
 
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