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

[Delvis]

I struggle with five. Last I tried my shoulder none too keen on them

 

[Freefaller]

I feel the same, you feel the load ( ) on your back throughout the movement, its just low reps

Yeah less bicep involvement

I struggle with five. Last I tried my shoulder none too keen on them

In your case have you tried doing chins instead?

 

[Freefaller]

3*3 Squats - Phase 4

Tough day today - and had a thick bar for the squat rack which I didn't like as much. Funny how one becomes a creature of habit!

Squats:

bar*lots
60*10
90*8

120*3
135*3
150*8 - what a struggle! As much as I love squats, I'm struggling with these at the moment.

85*22 - bleugh!

DBSS:

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

Single leg press:

90*6
90*6
90*6
90*6

 

[Delvis]

In your case have you tried doing chins instead?

That is with chins

 

[Fireskull]

That is with chins

How do your shoulders hurt doing chins?

 

[Delvis]

How do your shoulders hurt doing chins?

They don't, they hurt with pull ups.

Confused yet?

 

[Freefaller]

Chins are palms facing you (supinated grip) - it should put a lot less stress on the shoulder.

Pull ups are palms facing away (pronated grip) - that does have more shoulder interaction - important to keep the scaps activated throughout.

 

[Delvis]

Yup. Previously both hurt, however since I've begun mending my shoulder a touch Chins are okay currently, I'm just weak at them.

Pull ups are just terrible...No strength there.

 

[Freefaller]

3*3 Bench - phase 3

Benching today - was late home from work, and generally not in the mood. Still not a bad session overall.

Bench:

Bar*lots
50*12
70*12

WS:

85*3
100*3
110*8 - quite surprised, maybe had another in me, but form wasn't really that good

DS:

60*28 - ouch

Dips:

15*6
25*6
35*6
45*6 - erm okay!

Incline DB Press:

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

Ah well all good.

 

[Tenzo]

Lovely work as ever FF

Are you doing those dips on the rings still?

 

[Freefaller]

I do those on deload days usually. Those are just parallel bar dips.

 

[Tenzo]

Ok, I just wondered as I am starting to get back into ring dips and some of the static moves. Do you ever consider expanding the moves you do?

Regardless BW+45 is very strong, bars or rings.

 

[Freefaller]

I can do 50kg for reps on rings too

I don't have the height at the gym - despite it being a very good gym - to do much in terms of ring work unfortunately.

However, on deload weeks we tend to do ring dips + do some static holds just for a bit of fun.

 

[Tenzo]

50kg for reps on rings.... yep quite jealous of that!

They are great fun, its like being back at school in the playground

 

[Freefaller]

3*3 Deads - Phase 4

Tough day!

Deadlifts:

Bar*lots
60*16
110*8
130*5

145*3
165*3
185*9

DS 100*20

Pull ups:

These felt very hard today

15*6
20*6
30*6
35*5.5 - lol

DB Rows:

Felt better

47.5*6
47.5*6
47.5*6
47.5*8

 

[Delvis]

This thread makes me want to do 5/3/1

 

[icecold]

Closing in on 200kg for many reps!

 

[Freefaller]

That's the dream!

 

[Freefaller]

3*3 OHP - Phase 4

I *hate* shoulders

OHP:

Bar*lots
30*10
40*8 -already felt heavy! :'(

WS:

55*3
60*3
65*6 - bleurgh

DS:

35*23

Cable side raises:

6.8*8 (it's an american machine so it's all in lbs so it converts to 6.8Kg = 15lbs)
6.8*8
6.8*8
6.8*8

Seated DB Press:

32.5*6 - lol far too heavy
30*6
30*6
30*6

Not looking forward to 531 week.

 

[Delvis]

Yeaaaaah you are
Whats the plus for ohp next week?