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

Delvis said:
Do you do different assistance work then? Id be interested in seeing what you do if so.
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Yup.

Bench day: Paused bench
Ring dips
Alternating incline DB press
Close grip plate weighted press ups

Squat day: Paused squats
Walking lunges
Box jumps
KB stair runs

Deadlift and OHP day TBC ;)
 
5*5 Squats - Phase 4

Well after receiving a shirty email from the GM at David Lloyd, I am now FREEEEE! He severed my contract early so no notice period necessary.

New phase, new gym. Happy days. :)

Squats:

Bar*lots
60*12
90*10

110*5
125*5
145*9 - or 10, lost count. Eitherway, felt good. :)

DS (gone up by 5kg!)

85*20 - urgh!

DBSS

Gone up to 25kg

25*6
25*6
25*6
25*6

Leg press (single leg):

They don't have a plate loaded leg press which is a shame, so we did single leg instead - it'll do.

85.5*6
85.5*6
85.5*6
85.5*8

Overall happy with that. :)
 
Heh! I'm following what Wendler says for now - looking into some more volume / widowmaker exercises after the next couple of months - it's going to be fun! :D
 
5*5 Bench - Phase 4

They have really thick bars for bench press! Threw me off a little. But for £25 per month, with lifetime guarantee of no price increase, I'm not complaining!

Bench:

Bar*lots
40*16
60*12

80*5
90*5
105*8 - felt a bit uncomfortable for some reason

DS:

60*25 - dat pump

Dips:

20*6
25*6
30*6
40*6

Felt good :cool:

Incline DB Press:

32.5*6
35*6
35*6
35*6

Happy with that.
 
5*5 deadlifts - phase 4

Awesome workout today. :cool:

deadlifts:

Bar*lots
60*12
80*10
110*10

WS:

135*5
155*5
175*11 - must be the deadlifting platform. All kind of gains. The bar was beautiful too nice collars that actually rotate!

DS:

100*20 - DAT back and ham pump!

pull ups (medium wide)

10*6
20*6
30*6
35*6

db rows

47.5*6
47.5*6
47.5*6
47.5*6

DAT pump dat everything. Lots of mireful glances when deadlifting and even more when pulling up!

I love this gym.
 
Tried to clean with a bar that did't have spinning collars.

Wasn't impressed (was nearly decapitated).

Nice gear always brings gains. :)

And nice lifting, too! ;)
 
Thanks :)

My aim is to also do 50kg pull ups for reps. :D That'll be interesting. Ideally I'd like to be able to do at least 1 rep with 60kg - that's 150kg+
 
That would be awesome. I need to be able to do standard pull-ups first at BW, let alone weighted ones. Struggle enough with Chins =/
 
Freefaller said:
Thanks :)

My aim is to also do 50kg pull ups for reps. :D That'll be interesting. Ideally I'd like to be able to do at least 1 rep with 60kg - that's 150kg+
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Thats insane, its hard enough to do 20kg for 5! :D thought I haven't done them for 6 months so need to start again.
 
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