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

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 :mad:

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 :cool:

Really enjoying it this time around, it REALLY helps having someone to train with.
 
Your shoulders definitely aren't weak, and they move really well which is most important.
 
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+ :p)

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.

 
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! :confused: 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 :p
 
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! :cool:

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.
 
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