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70 :'(
Wendler Wars Episode 2: 5/3/1 Strikes Back
- Thread starter Freefaller
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531 squats - phase 4
Absolutely **** session. Didn't feel motivated, the bar felt like it was already loaded with 200kg.
Weak as hell - frankly not even worth logging. Feeling quite demotivated and fed up if I'm honest. I guess I'm just tired but really not happy with my performance this evening.
Squats:
Bar*lots
50*10
80*8
100*5
125*5
145*3
160*4 - LOL! just lol. Felt ridiculously heavy, and just ****. What annoys me is that last week 150*8 felt fairly straightforward.
DS
85*25 - **** you legs.
DBSS:
25*6
25*6
25*6
25*6
Single leg press:
94.8*6
94.8*6
94.8*6
94.8*6
In better news, the gym is getting 2 full power racks, a hacksquat machine and some other leg torture devices, so that'll be good.
Feeling somewhat sorry for myself at the moment.
I did a 12 pull up challenge that a friend had started which was 12 chins + 20kg - was quite easy and fun, at least I can do SOMETHING at the gym.
Absolutely **** session. Didn't feel motivated, the bar felt like it was already loaded with 200kg.
Weak as hell - frankly not even worth logging. Feeling quite demotivated and fed up if I'm honest. I guess I'm just tired but really not happy with my performance this evening.
Squats:
Bar*lots
50*10
80*8
100*5
125*5
145*3
160*4 - LOL! just lol. Felt ridiculously heavy, and just ****. What annoys me is that last week 150*8 felt fairly straightforward.
DS
85*25 - **** you legs.
DBSS:
25*6
25*6
25*6
25*6
Single leg press:
94.8*6
94.8*6
94.8*6
94.8*6
In better news, the gym is getting 2 full power racks, a hacksquat machine and some other leg torture devices, so that'll be good.
Feeling somewhat sorry for myself at the moment.
I did a 12 pull up challenge that a friend had started which was 12 chins + 20kg - was quite easy and fun, at least I can do SOMETHING at the gym.
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These days happen! Tiredness sometimes really kills my strength, in fact I thinking that's universally verifiable.
Saw your chins on FB, and it was ridiculously easy for you
Yeah I know these days happen, the bar alone felt horridly heavy. I'll bounce back, it's just a little frustrating when it was all going so well!
Chins are something I've always been good at and enjoy!
Thanks.
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531 Bench - phase 4
Well clearly I'm a bench monkey as it went better today. :/
Bench:
Bar*lots
50*10
70*8
WS:
90*5
105*3
115*7
DS:
60*28
Dips:
15*6
25*6
35*6
45*6
Incline DB Press:
35*6
35*6
35*6
35*6
Struggle all the way today.
Well clearly I'm a bench monkey as it went better today. :/
Bench:
Bar*lots
50*10
70*8
WS:
90*5
105*3
115*7
DS:
60*28
Dips:
15*6
25*6
35*6
45*6
Incline DB Press:
35*6
35*6
35*6
35*6
Struggle all the way today.
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531 Deadlifts - phase 4
Deadlifts:
Bar*lots
70*10
110*6
WS:
155*5
175*3
195*6 - probably had another good rep in the tank
DS:
100*25
Pull ups:
15*6
20*6
25*6
30*8 -
DB Rows:
47.5*6
50*6
50*6
50*6
I love this sesh - but boy it wrecks me.
Deadlifts:
Bar*lots
70*10
110*6
WS:
155*5
175*3
195*6 - probably had another good rep in the tank
DS:
100*25
Pull ups:
15*6
20*6
25*6
30*8 -
DB Rows:
47.5*6
50*6
50*6
50*6
I love this sesh - but boy it wrecks me.
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Yeah 240. That 195 felt reasonably straightforward. Still needs some work though.
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531 OHP - Phase 4
Bleugh - hate shoulders - major pumpage and all sorts of crippled afterwards!
OHP:
WU:
Bar*lots
30*10
40*8
45*5
WS:
55*5
65*3
70*4 - lol just struggle with this exercise SO much.
(I then did a cheeky 8 with push press just to **** it).
DS:
40*18 - could hardly move my shoulders after this
Cable side raise:
6.8*8
6.8*8
6.8*8
6.8*8
ISO shoulder press
all the DB benches were in use and I didn't have time to wait.
110*8
110*8
110*8
110*8
Weird how I can do that but not do shoulder press :/
Meh.
Deload week this week so won't be posting much in the log.
Not looking forward to phase 5 - I'm struggling with teh weights - it'll b my last phase, I need to do something else, to push my body in a different way, I may look at the beyond 531 routine - I may just try and work at my 80% for more reps/sets just to get some time under the bar with a modest amount of weight.
Bleugh - hate shoulders - major pumpage and all sorts of crippled afterwards!
OHP:
WU:
Bar*lots
30*10
40*8
45*5
WS:
55*5
65*3
70*4 - lol just struggle with this exercise SO much.
(I then did a cheeky 8 with push press just to **** it).
DS:
40*18 - could hardly move my shoulders after this
Cable side raise:
6.8*8
6.8*8
6.8*8
6.8*8
ISO shoulder press
all the DB benches were in use and I didn't have time to wait.
110*8
110*8
110*8
110*8
Weird how I can do that but not do shoulder press :/
Meh.
Deload week this week so won't be posting much in the log.
Not looking forward to phase 5 - I'm struggling with teh weights - it'll b my last phase, I need to do something else, to push my body in a different way, I may look at the beyond 531 routine - I may just try and work at my 80% for more reps/sets just to get some time under the bar with a modest amount of weight.
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hehe - well now we have a proper lifting platform it would be nice to get back to doing some powercleans etc...
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5*5 Squats - Phase 5
Squats:
Bar * lots
60*10
90*10
WS:
110*5
130*5
145*9/10 - lost count!
DS:
85*24 - bleurgh
DBSS:
25*6
25*6
25*6
25*6
Leg Press:
It said 166 on the plates - but it felt more like 300kg. So no idea what the weight really is!
166*6
166*6
166*6
166*6
Squats:
Bar * lots
60*10
90*10
WS:
110*5
130*5
145*9/10 - lost count!
DS:
85*24 - bleurgh
DBSS:
25*6
25*6
25*6
25*6
Leg Press:
It said 166 on the plates - but it felt more like 300kg. So no idea what the weight really is!
166*6
166*6
166*6
166*6
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5*5 Bench - Phase 5
Felt weak as **** today - a bit under the weather I think, very busy with work and wedding planning stuff. Not enough hours in the day.
Bench:
bar
50*12
70*10
85*5
95*5
110*7
DS
65*20
Dips
15*6
25*6
35*6
45*6
Incline dB press
35*6
35*6
35*6
35*6
Felt weak as **** today - a bit under the weather I think, very busy with work and wedding planning stuff. Not enough hours in the day.
Bench:
bar
50*12
70*10
85*5
95*5
110*7
DS
65*20
Dips
15*6
25*6
35*6
45*6
Incline dB press
35*6
35*6
35*6
35*6
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5*5 Deadlifts - phase 5
bar
60
100
135*5
155*5
180*9
Ds 105*20
Pull ups
15*6
25*6
30*6
35*6
Iso rows
65*6
65*6
75*6
75*6
bar
60
100
135*5
155*5
180*9
Ds 105*20
Pull ups
15*6
25*6
30*6
35*6
Iso rows
65*6
65*6
75*6
75*6
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5*5 OHP - phase 5
bar
30
40
50*5
60*5
65*8 - not bad a bit shakey towards the end, but still felt pretty solid throughout. Projects my 1RM to be over 80kg - ha! we'll see....
Ds
40*20
Side raises
7.5*8
7.5*8
7.5*8
7.5*8
DB press
30*6
30*6
30*6
30*8
bar
30
40
50*5
60*5
65*8 - not bad a bit shakey towards the end, but still felt pretty solid throughout. Projects my 1RM to be over 80kg - ha! we'll see....
Ds
40*20
Side raises
7.5*8
7.5*8
7.5*8
7.5*8
DB press
30*6
30*6
30*6
30*8
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3*3 Squats - Phase 5
bar
60*10
100*8
120*3
140*3
155*7.5 the 8th rep was a little high
DS
85*25 - tough!
DBSS
25*6
25*6
25*6
25*6
ISO Leg Press:
157.5*6
157.5*6
157.5*6
157.5*6
bar
60*10
100*8
120*3
140*3
155*7.5
the 8th rep was a little high DS
85*25 - tough!
DBSS
25*6
25*6
25*6
25*6
ISO Leg Press:
157.5*6
157.5*6
157.5*6
157.5*6
