Wendler Wars Episode 2: 5/3/1 Strikes Back
- Thread starter Freefaller
- Start date
3*3 Bench - Phase 5
Bar
50
70
90*3
100*3
115*8 - last rep was messy
DS
65*23 - dat pump
Dips
20*6
30*6
40*6
50*6 -
Incline DB press
35*6
37.5*6
37.5*6
37.5*6
Incline was possibly too low. However, happy with that.
Bar
50
70
90*3
100*3
115*8 - last rep was messy
DS
65*23 - dat pump
Dips
20*6
30*6
40*6
50*6 -
Incline DB press
35*6
37.5*6
37.5*6
37.5*6
Incline was possibly too low. However, happy with that.
3*3 Deads
bar
60
100
120*
145*3
165*3
190*7 - Had more in the tank but felt pretty fried and worried that form may start to falter. One of the osteopaths/trainers there was saying how happy he was with my form, though my eccentric could be a little slower...
105*22 - Brutal lower back and glute doms
Pull ups
15*6
25*6
30*6
35*6 - surprisingly difficult
DB rows
50*6
50*6
50*6
50*6
Might have to increase to 8 reps. This is one exercise I seem to find "easier".
bar
60
100
120*
145*3
165*3
190*7 - Had more in the tank but felt pretty fried and worried that form may start to falter. One of the osteopaths/trainers there was saying how happy he was with my form, though my eccentric could be a little slower...
105*22 - Brutal lower back and glute doms
Pull ups
15*6
25*6
30*6
35*6 - surprisingly difficult
DB rows
50*6
50*6
50*6
50*6
Might have to increase to 8 reps. This is one exercise I seem to find "easier".
3*3 OHP
bar
30
45
55*3
65*3
70*5 - only just
40*22
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
45
55*3
65*3
70*5 - only just
40*22
Side raises
7.5*8
7.5*8
7.5*8
7.5*8
DB press
30*6
30*6
30*6
30*8
531 Bench - Phase 5
bar
50
70
95*5
110*3
120*6 - felt so heavy
65*24
Dips
20*6
30*6
40*6
50*6 - felt surprisingly good!
DB incline bench
37.5*6
37.5*6
40*6
40*6
Squats will be tough :'(
bar
50
70
95*5
110*3
120*6 - felt so heavy
65*24
Dips
20*6
30*6
40*6
50*6 - felt surprisingly good!
DB incline bench
37.5*6
37.5*6
40*6
40*6
Squats will be tough :'(
531 OHP - Phase 5
Bar
40
50
60*5
65*3
75*3 - yuck
40*21 - dat pump :'(
Cable side raises:
7.5*8
7.5*8
7.5*8
7.5*8
DB Shoulder press
30*6
30*6
30*6
32.5*8
Bar
40
50
60*5
65*3
75*3 - yuck
40*21 - dat pump :'(
Cable side raises:
7.5*8
7.5*8
7.5*8
7.5*8
DB Shoulder press
30*6
30*6
30*6
32.5*8
531 Squats - Phase 5
Bar
60*12
100*8
110*3
130*5
145*3
165*5 - horrid
Paused DS
85*12
Trx DBSS
Bw*8
Bw*8
5*8
10*8
KB Front squat with pulse
16*8
16*8
16*8
16*8
Bar
60*12
100*8
110*3
130*5
145*3
165*5 - horrid
Paused DS
85*12
Trx DBSS
Bw*8
Bw*8
5*8
10*8
KB Front squat with pulse
16*8
16*8
16*8
16*8
531 Deadlift - Phase 5
bar
60
100
130
155*5
180*3
200*7 - happy with that. Form was a little shakey towards the end but overall. Good.
Paused DS 105*10
Ring chins.
Bw*8
Bw*8
Bw*8
12*8
Cable row super dropset
160 (lbs) * 5
130*10
90*15
60*20
40 * 25
bar
60
100
130
155*5
180*3
200*7 - happy with that. Form was a little shakey towards the end but overall. Good.
Paused DS 105*10
Ring chins.
Bw*8
Bw*8
Bw*8
12*8
Cable row super dropset
160 (lbs) * 5
130*10
90*15
60*20
40 * 25
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Very inspiring stuff for someone planning Wendler soon, those gains are mighty impressive.
It definitely is good - needs accessory work to get the best out of it. It's a good way of stimulating little improvements.
I'm doing a tweaked version of Russian Masters now and that's going rather well too.
I'm doing a tweaked version of Russian Masters now and that's going rather well too.