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

[Freefaller]

3x5 OHP

Ugh...

My least favourite exercise is back. However it's important to hit away at it. Though whilst it is my weakest exercise managing a 115kg push press with a broken thumb at the end of a bro-down can't make it THAT much of a nemesis right? Well, when it comes to strict press - oh yes it does!

Right rant out of the way. The session:

OHP:

Bar * lots
30*10
30*10

WS:

40*5
45*5
50*12 - not bad, good form, but left shoulder still ends up failing

DS: 30*20 - what a pump!

Cable side raises:

5*8
7.5*8
7.5*8
7.5*8

Seated DB Press:

24*8
26*8
28*7
26*10


Followed by some core exercises a bit of brocep work.

Surprisingly I end up feeling much more tired after a shoulder work out - undoubtedly owing to my shoulder AIDS.

Ah well. 3*3 next week. Then my favourite 531

Really enjoying it this time around, it REALLY helps having someone to train with.

 

[LiE]

Your shoulders definitely aren't weak, and they move really well which is most important.

 

[Freefaller]

Thanks - but they feel (well the left one) like they're lacking - I guess it's relative.

 

[Freefaller]

3x3 Squats

Good day - squatting felt good.

OH Squats:

Bar*12
30*10
40*8

Back Squats:

60*10
80*6

Working set:

105*3
120*3
140*9 - happy with that, again probably should have squeezed out a couple - but always try and keep 1 or 2 in the tank for some reason.

Dropset:

70*26 (PB from last time - pure cardio - should have gone for 30+ )

DBSS:

20*8
20*8
20*8
20*8

Increased to 8 reps - I ****ing hate but love these.

Leg Press:

Went up to 220

220*8
220*8
220*8
220*8

Need to increase that weight as well.

Quick little vid of my squats - a little tuck in on the last rep, but I went too deep and was getting tired, I only had 120kg on the bar so not a big weight. Not a great angle - but quite happy with how it looks, good stability in the legs, knees could probably come out a little more - but otherwise mobility IMO looks good. Because of the angle it looks like there's a big tuck, it's deceptive - there is a little, but I am going way too low really.

 

[Deception]

Looked like high bar squats?

 

[Freefaller]

That's all I do.

 

[Deception]

Ooh, never knew that! Dem quadz...

 

[Freefaller]

I don't get on with low bar - my traps are quite big so it feels more comfortable this way anyway!

 

[BennyC]

Look nice and tidy! Need to get in on the high bar action myself!

 

[Freefaller]

3x3 Bench

My second least favourite exercise.

Still went pretty well - all kinds of PBs! :/

Bench:

WU:

Bar*lots
40*16
60*10

WS:

75*3
85*3
95*12 - er... that was actually easy! Ah well...

DS:

50*30 - heh. Stupid pump.

Dips:

Forgot my rings

BW*8
20*8
25*8
30*7
35*6

Incline DB Press:

30*8
30*8
30*7
30*8

Well overall rather happy with that. Still prefer squats and deads though

 

[Delvis]

Good work! Will you hit 100kg on the next cycle do you know?

 

[Freefaller]

105 next week on 531 week!

 

[Delvis]

Fuarrrrrr! Awesome!

 

[Freefaller]

Next week will be fun, 145 on AMRAP squats, 105 on bench, 180 on deads, 55 on shoulder press!

 

[Maxeh]

Strong!

 

[Freefaller]

3x3 Deads

So annoyed, yesterday the gym was shut, and I was so up for it.... fortunately that hunger and drive was still with me today. And what a day it was!

Deads:

WU

Bar humps*lots

60*20
100*10

WS:

120*3
150*3
170*11 - aww yeah easy, could have done more, but had forgotten chalk

DS:

95*23 - pure cardio oof!

Pull ups:

10*8
15*8
20*8
25*8 - hard grind at the end

DB Rows:

44*8
46*8
46*8
46*8

Cream crackered.

My 1RMs predicted at 552kg at the moment! I doubt it'll be accurate though.

Still looking forward to 531 week next week.

 

[Maxeh]

Those drop set deadlift feels.

Good work!

 

[Freefaller]

Cheers Max!

 

[Delvis]

Noooooice!

Mirrin pull ups, everyone makes hem look so easy

 

[LiE]

Lovely deadlifting full mirin