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

Freefaller · 5 Nov 2013 at 21:16

Bench Deload

Bench:[/B]

Bar*lots
30*lots

WS:

45*5
55*5
65*5

DS:

50*33

Ring Dips:

BW*8
10*8
15*8

Alt DB Incline Press:

22*8
24*8
26*8

Press up Complex:

20 press ups, 5s hold (at bottom of press up not touching the floor)
15 press ups, 10s hold
10 press ups, 15s hold
5 press ups, 20s hold

Die.

Freefaller · 7 Nov 2013 at 20:53

OHP Deload

Yawnfest.

I'm not going to log my deloads as they're not very interesting.

Stay tuned till next week when the next episode of wendler continues....

Freefaller · 11 Nov 2013 at 21:11

Cycle 2 - 5 rep Squats

Didn't bother listing the whole of the deload week - it's too boring to note.

Back to squats.

WU:

Bar*lots
50*1618*
70*12

WS:

105*5
120*5
135*10 - didn't feel too challenging.

Dropset:

80*20 - pure cardio

DBSS:

18*8
20*8
20*8
20*8

Will go up to 22 next week.

Leg Press:

240*8
240*8
240*8
240*8

Phew. Nice to be back on some decent weights. Felt pretty good, form was good.

mrthingyx · 11 Nov 2013 at 21:21

How is your BW doing, out of curiosity?

Maxeh · 11 Nov 2013 at 21:22

135*10 oooft

Freefaller · 11 Nov 2013 at 21:50

mrthingyx said:
How is your BW doing, out of curiosity?

~90kg at the moment.

I think. Need to weigh myself.

Freefaller · 11 Nov 2013 at 21:51

Maxeh said:
135*10 oooft

To sicken you more, I probably had another 4-5 in me too.

Syla5 · 11 Nov 2013 at 22:00

Cycle 2 has begun

Freefaller · 12 Nov 2013 at 21:14

Cycle 2 - 5 rep Bench

Wasn't feeling it today

Bench:

Bar*lots
40*16
60*10

WS:

75*5
85*5
95*10 - hmm it was ok. I really need to start pushing myself more.

DS:

55*26 - dat pump

// bar dips:

10*8
20*8
25*8
30*8

Incline DB Press:

30*8
32*8
32*8
32*7

Overall okay - but was not in the mood.

icecold · 13 Nov 2013 at 22:16

Bench drop sets never fail to give delicious pump!

Freefaller · 14 Nov 2013 at 21:23

Cycle 2 - 5 rep Deadlifts

Tried a new gym today. Proper barbells, lifting platform, all kinds of gains. Very spit and sawdust, needs a little bit of work, but it's almost perfect.

Deadlifts:

Bar*lots
60*16
80*12

WS:

125*5
145*5
165*12 - as usual, a little more in the tank but happy with that. Pure cardio

DS:

95*20 - Felt really hard strangely.

Pull ups:

10*8
15*8
20*8
25*6(2)

DB Rows:

45*8
45*8
45*8
45*8

Notbadobama.jpg

Freefaller · 17 Nov 2013 at 20:39

Cycle 2 - 5 rep shoulders

Ugh shoulders

OHP:

WU

Bar*lots
Bar*lots
30*16

40*5
50*5
55*11

DS

30*20

Cable Side Raises:

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

DB Shoulder Press:

26*8
28*8
28*8
28*8

Hate shoulder work outs.

Fireskull · 18 Nov 2013 at 15:34

How come you hate shoulder days?

Delvis · 18 Nov 2013 at 16:27

He has shoulder aids

icecold · 18 Nov 2013 at 17:08

Doesn't like shoulder days, still stronk

Freefaller · 18 Nov 2013 at 21:09

3x3 Squats

Knackered - but had a good sesh :cool:

Warm up Overhead squats:

Bar*lots
30*12
40*8

Back Squat Warm up:

60*10
80*8

Working Set:

110*3
125*3
140*11 - very happy, strong form throughout and happy with how it felt too.

Dropset:

80*27 - pure cardio

DBSS:

22*8
22*6
22*8
22*8

Went up in weight for a little bit of pain!

LEg Press:

250*8
250*8
250*8
250*8

Happy with that sesh.

Tenzo · 18 Nov 2013 at 21:37

Strong!

Freefaller · 19 Nov 2013 at 20:27

3x3 Bench

Not my favourite bodypart - but all things considered a reasonable workout.

Bench Press:

WU:

Bar*lots
40*lots
60*10

WS:

80*3
90*3
100*11 - pretty solid

DS

55*27 - dat pump again

Dips:

15*8
25*8
30*8
35*8

Incline DB Press:

32*8
32*8
32*8
32*8

Pumped and feeling boobie.

Fireskull · 20 Nov 2013 at 10:39

Freefaller said:
Dropset:

80*27 - pure cardio

I feel sick thinking about that, that burn....

Freefaller · 20 Nov 2013 at 10:43

I'm slowly working my way up to the 140x20+ that Icecold did.