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

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 - :cool:

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".
 
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 :'(
 
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
 
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. :)
 
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