I'm slowly working my way up to the 140x20+ that Icecold did. 
Wendler Wars Episode 2: 5/3/1 Strikes Back
- Thread starter Freefaller
- Start date
A couple more cycles I reckon I will be pushing PBs other than bench.
Squats I reckon I'll be good for nearly my 200 - but prob about 190.
Deads I've fot 230 in me no probs
Bench I've got 130 in me no probs.
So that's 550 probably with fairly minimal effort.
Squats I reckon I'll be good for nearly my 200 - but prob about 190.
Deads I've fot 230 in me no probs
Bench I've got 130 in me no probs.
So that's 550 probably with fairly minimal effort.
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3x3 Deads
Absolutely knackered today - today was going to be tough.
Deadlifts:
Bar*lots
60*12
100*10
WS:
135*3
155*3
175*11 - phew! felt gooooooood
DS:
95*22 - dat cardio
Pull ups:
10*8
15*8
20*8
25*8
Time to put the weights up next week
DB Rows:
44*8
44*8
44*8
46*8
Again time to put the weight up.
Back feels about 10m wide.
Absolutely knackered today - today was going to be tough.
Deadlifts:
Bar*lots
60*12
100*10
WS:
135*3
155*3
175*11 - phew! felt gooooooood
DS:
95*22 - dat cardio
Pull ups:
10*8
15*8
20*8
25*8
Time to put the weights up next week
DB Rows:
44*8
44*8
44*8
46*8
Again time to put the weight up.
Back feels about 10m wide.
Every has to start somewhere. I'm still 50kg behind my max.
I'm still 50kg behind my max.
3x3 OHP
Oh how I love shoulder days(!)
OHP:
bar*lots
30*12
WS:
45*3
50*3
55*11
DS:
30*16 - struggled - I normally get 20+ :/
Side Raises:
7.5*8 - ugh tough
5*8 - easy let's try 7.5
7.5*8 - ugh tough
5*8 - easy. FML
Seated DB Press:
28*8
28*8
28*8
28*8
Ok next week needs 30kg - if only for 6, but that was fairly straightforward.
Bring on 531 next week
Oh how I love shoulder days(!)
OHP:
bar*lots
30*12
WS:
45*3
50*3
55*11
DS:
30*16 - struggled - I normally get 20+ :/
Side Raises:
7.5*8 - ugh tough
5*8 - easy let's try 7.5
7.5*8 - ugh tough
5*8 - easy. FML
Seated DB Press:
28*8
28*8
28*8
28*8
Ok next week needs 30kg - if only for 6, but that was fairly straightforward.
Bring on 531 next week
Calculated.
And yes side raises with perfect form are humbling. But dat pump is great!
And yes side raises with perfect form are humbling. But dat pump is great!
A few more in the NY.
Once the 531 days start to rep around: 170 for squats, 210 for deads and 120 for bench - then I may do something else. Haven't thought of what yet though.
I'd like to do a total of about 5-6 cycles.
531 Squats
Well what started off to be a pretty pants day, turned out to be pretty sweet training wise, despite being absolutely knackered.
Squats:
WU:
Bar*lots
60*12
80*10
WS:
120*5
135*3
150*10 - good solid reps! Awww yeah
DS 80*27 - dat cardio
DBSS:
22*8
22*8
22*8
22*8
****ing hard work - but they're so good.
24s next cycle.
Leg Press:
260*8
260*8
260*8
260*8
Dat pump.
All in all - very happy with this 531 sesh. Let's see what the rest of the week brings!
Well what started off to be a pretty pants day, turned out to be pretty sweet training wise, despite being absolutely knackered.
Squats:
WU:
Bar*lots
60*12
80*10
WS:
120*5
135*3
150*10 - good solid reps! Awww yeah
DS 80*27 - dat cardio
DBSS:
22*8
22*8
22*8
22*8
****ing hard work - but they're so good.
24s next cycle.
Leg Press:
260*8
260*8
260*8
260*8
Dat pump.
All in all - very happy with this 531 sesh. Let's see what the rest of the week brings!
Thanks! Getting there.
531 OHP
No way as interesting as my squat session unfortunately - still filled with PBs
OHP:
Bar*lots
30*10
40*8
WS:
50*5
55*3
60*9 - felt pretty good. surprisingly
DS:
30*18 - dat pump still hard
Cable side raises:
Strangely 7.5kg was doable today...
7.5*8
7.5*8
7.5*8
7.5*8
ISO Shoulder press:
All the benches were used and I wanted to get home.
20*8
30*8
40*8
40*8
That makes my 1RM close to 80kg.
Obviously push press is still 115kg but haven't worked on that for a bit.
No way as interesting as my squat session unfortunately - still filled with PBs
OHP:
Bar*lots
30*10
40*8
WS:
50*5
55*3
60*9 - felt pretty good. surprisingly
DS:
30*18 - dat pump still hard
Cable side raises:
Strangely 7.5kg was doable today...
7.5*8
7.5*8
7.5*8
7.5*8
ISO Shoulder press:
All the benches were used and I wanted to get home.
20*8
30*8
40*8
40*8
That makes my 1RM close to 80kg.
Obviously push press is still 115kg but haven't worked on that for a bit.
No push press, no care.
60*8 on strict looks tasty, however.
I'll try some PP this weekend and see how I fair. Just for you <3
Constant tension, and it really helps for my shoulder rehab - and I like the pump
OHP is coming along nicely
Thanks!
Still have AIDS but - I'm sort of pushing through it.
Hearing you say that is like hearing Dom, icecold, reiyushin and like saying they'll put their muscle skills to weightlifting...
Yes.
haha!
You know I like PP and front squats anyway
I have some of that too :'(
Still, deadlifts, and squats are on target
Still, deadlifts, and squats are on target
531 Bench
Looking forward to deads tomorrow! It's going to kill me - I'm going to be ****ed for Saturday meet!
Bench:
Bar*lots
40*12
60*8
WS:
85*5
95*3
105*10 - notbad.jpg
DS:
55*28 - dat pump (as usualy)
Dips:
15*8
25*8
35*8
40*8
Aww yeah
Incline DB Press:
34*8
34*7
34*6
34*7
Strange old sets.
Deads tomorrow - I'm strangely excited.
This cyle is going well - I'm going to be a little bit annoyed at Christmas getting in the way of training, but I'll come back badder than ever
Looking forward to deads tomorrow! It's going to kill me - I'm going to be ****ed for Saturday meet!
Bench:
Bar*lots
40*12
60*8
WS:
85*5
95*3
105*10 - notbad.jpg
DS:
55*28 - dat pump (as usualy
)Dips:
15*8
25*8
35*8
40*8
Aww yeah
Incline DB Press:
34*8
34*7
34*6
34*7
Strange old sets.
Deads tomorrow - I'm strangely excited.
This cyle is going well - I'm going to be a little bit annoyed at Christmas getting in the way of training, but I'll come back badder than ever
531 Deads
Zzzzzzzzz - well it went better that I thought considering my lack of energy.
Deadlifts:
Bar*lots
60*12
100*10
WS:
145*5
165*3
185*8 - wanted a couple more Meh - not bad I guess.
DS:
95*24 - dat glute and hamstring pump!
Pull ups:
15*8
20*8
25*8
30*7 - Feltgoodman.jog
DB Rows:
46*8
46*8
46*8
46*8
Deload next week - and then a bit of random work outs until cycle 3 in the new year.
I will be doing some 1RM tests in a couple of weeks. I will try and record them for you sexy people.
My projected ratios at the moment are:
2.20 - Squat
1.54 - Bench
2.52 - Deads
0.85 - OHP
Not bad. We'll see if it turns into reality!
Zzzzzzzzz - well it went better that I thought considering my lack of energy.
Deadlifts:
Bar*lots
60*12
100*10
WS:
145*5
165*3
185*8 - wanted a couple more
Meh - not bad I guess.DS:
95*24 - dat glute and hamstring pump!
Pull ups:
15*8
20*8
25*8
30*7 -
Feltgoodman.jogDB Rows:
46*8
46*8
46*8
46*8
Deload next week - and then a bit of random work outs until cycle 3 in the new year.
I will be doing some 1RM tests in a couple of weeks. I will try and record them for you sexy people.
My projected ratios at the moment are:
2.20 - Squat
1.54 - Bench
2.52 - Deads
0.85 - OHP
Not bad. We'll see if it turns into reality!
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I'm proper ****ed today! Especially after today!
I haven't bothered noting my deload for last week.
Going to do some volume stuff over the next couple of weeks as following a programme over Christmas will be too sporadic. I may do some 1rm tests too.
Going to do some volume stuff over the next couple of weeks as following a programme over Christmas will be too sporadic. I may do some 1rm tests too.
Meh - Squats
Well an average work out, was going to do lots of singles and doubles - but just didn't feel comfortable in the hole - but I gave it a bash, I think I need to be more ready, but at least I spent some time under the bar with some decent weight on.
Bar*lots
60*10
80*6
100*5
100*5
120*5
140*3
150*3
160*2
170*1
180*1
180*1 didn't get to depth, didn't feel comfortable (not in pain, just in terms of strength) going any lower as I felt I'd have to bail out.
Did a few dropsets:
140*5
140*5
140*5
DBSS:
22*8
22*8
22*8
Then some stair runs with 24kg KBs - 12 sets. Good cardio actually.
Legs feel fried, but a bit disappointed I wasn't more comfortable with 180. I just don't have the confidence to go full depth with that sort of weight yet I guess. Hmpf.
Well an average work out, was going to do lots of singles and doubles - but just didn't feel comfortable in the hole - but I gave it a bash, I think I need to be more ready, but at least I spent some time under the bar with some decent weight on.
Bar*lots
60*10
80*6
100*5
100*5
120*5
140*3
150*3
160*2
170*1
180*1
180*1 didn't get to depth, didn't feel comfortable (not in pain, just in terms of strength) going any lower as I felt I'd have to bail out.
Did a few dropsets:
140*5
140*5
140*5
DBSS:
22*8
22*8
22*8
Then some stair runs with 24kg KBs - 12 sets. Good cardio actually.
Legs feel fried, but a bit disappointed I wasn't more comfortable with 180. I just don't have the confidence to go full depth with that sort of weight yet I guess. Hmpf.
Well high bar is the only way
I still never thought I'd say I'd do a 140kg dropset though that does sound pretty cool
I still never thought I'd say I'd do a 140kg dropset though that does sound pretty cool
They take about 90mins or so.
Another max effort day today - doing some benching.
Bench:
Bar*lots
60*10
70*10
80*10
100*6
110*5
120*3
130*1
135*f
135*f - couldn't get it up (story of my life)
Dropsets:
100*5
80*15
80*12
Incline DB Press:
32*8
34*8
36*8
Dips // Medicine ball press ups:
15*10 // 10
15*10 // 10
15*10 // 10
Fin.
It felt good doing heavy with a decent amount of volume. I think I need to do this more often.
I really shouldn't really be doing max effort days at the moment as I've only just come to the end of 2 cycles 531 - but I'm planning on at least 3-4 more cycles in the new year.
85% of my 1RM I can rep out easily... but it doesn't translate to an actual 1RM in terms of calculations.
I think I need some icecold treatment as it's hard to tell where I'm going wrong.
Ah well. Onwards and upwards.
Another max effort day today - doing some benching.
Bench:
Bar*lots
60*10
70*10
80*10
100*6
110*5
120*3
130*1
135*f
135*f - couldn't get it up (story of my life)
Dropsets:
100*5
80*15
80*12
Incline DB Press:
32*8
34*8
36*8
Dips // Medicine ball press ups:
15*10 // 10
15*10 // 10
15*10 // 10
Fin.
It felt good doing heavy with a decent amount of volume. I think I need to do this more often.
I really shouldn't really be doing max effort days at the moment as I've only just come to the end of 2 cycles 531 - but I'm planning on at least 3-4 more cycles in the new year.
85% of my 1RM I can rep out easily... but it doesn't translate to an actual 1RM in terms of calculations.
I think I need some icecold treatment as it's hard to tell where I'm going wrong.
Ah well. Onwards and upwards.