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

Freefaller · 14 Dec 2013 at 12:03

Deadlift max effort day

Not feeling 100% at the moment, healthy, but just knackered, I think I'm just exhausted from the year.

Still deadlifts.

Bar*lots
60*10
100*10
120*8
140*5
160*5
170*3
180*3
200*2
210*1
215*1
220*1

DS:

150*5
100*10

Not as good as I'd have liked... but still got the 220 up reasonably well.

Pull ups

20*8
20*8
20*8

Cable row dropset

All done consecutively.

50*5, 40*10, 30*15, 20*20, 10*25

So so - but I'll get back to the proper routine in the NY. I know it was silly to do some max effort days only 2 weeks into the cycle but with Christmas coming up I fancied doing something a little different.

Freefaller · 14 Dec 2013 at 18:49

Won't be training much over Christmas (well not regularly). I'm going to do at least 3/4 cycles of Wendler before I try any more max efforts.

Freefaller · 17 Dec 2013 at 07:54

Interim Training - Chest

Not starting a new cycle until the new year so going to do different bits and pieces.

Chest:

Bar*lots
60*12
80*8

3s Negatives, 1s pause

100*5
100*5
100*5
100*5
100*5

Dips:

30*5
35*5
40*5
40*5
40*5

Incline DB Press:

36*5
36*5
36*5
38*5
38*5

It'll do for now. Liked the slow negs and pauses - rather hard and does add a lot of time under the bar which does increase the loading.

Freefaller · 17 Dec 2013 at 11:31

Yeah it'll keep me going for a 3 or so months which will be exactly what I need/want.

Freefaller · 17 Dec 2013 at 12:04

I thought I had given you a fairly decent reply on foods? I look like I lift (I think) and yet now stick to a more functional/strength based routine as I just prefer it - my strength is slowly being clawed back despite being 2st lighter.

Sylas - no 1Rms in the NY as I won't really have done any work to actually achieve anything over the Christmas period. I can give it a go - but we'll see.

Freefaller · 20 Dec 2013 at 09:02

Leg workout

Squats:

Bar*lots
60*12
80*10
100*8
120*6

3s negs, 1s pause at bottom

145*5
145*5
145*5
145*5
145*5

Walking Lunges:

26*5
26*5
26*5
26*5
26*5

Front squats:

95*5
95*5
95*5
95*5
95*5

Not bad.

Freefaller · 20 Dec 2013 at 09:23

Shoulder

OHP

Bar*12
30*10
40*8

3s negs, 1s pause

60*5
60*5
60*5
60*5
60*5

Phew. Still hate shoulder press

Cable Side raises:

7.5*5
7.5*5
7.5*5
7.5*5
7.5*5

DB Shoulder press

3s negs 1s pause

30*5
30*5
30*5
30*5
30*5

Freefaller · 20 Dec 2013 at 11:10

Nor mine! But thanks.

Push press FTW :cool:

Freefaller · 20 Dec 2013 at 21:49

Deadlifts

All good until I was asked to try and make less noise with our deadlifts :/

Someone complained about it. :rolleyes:

Anyway onwards.

Deadlifts:

bar*lots
60*12
100*10
120*5
140*5

180*5
180*5
180*5
180*5
180*5

Pull ups:

25*5
25*5
25*5
25*5
25*5

Bloody easy - had the rage on lol!

Cable row super dropset:

50*5
40*10
30*15
20*20
10*25

Freefaller · 20 Dec 2013 at 22:33

It was the banging of the weights apparently.

Freefaller · 6 Jan 2014 at 22:38

5*5 Squats - Phase 3

Oh today was going to be tough - tired, first day back, and busy as heck at work. Still back on it.

A lot of n00bs in the gym, one of whom decided walking past the barbell mid squat was a good idea - that really threw me, but hey, nothing bad happened, but it doesn't half make you nervous.

Squats:

WU:

OH Squat Bar*10
40*10
50*8

Back squat warm up:

60*10
80*10

WS:

105*5
120*5
140*10 - this is the set where ****face decided to disturb me. Probably had a couple more in me.

DS:

80*25 - bleugh

DBSS:

24*6
24*6
24*6
24*6

All the way down - forearms were on fire, legs hated me.

Leg Press:

Again some impolite nobs started hanging around asking us when we'd be done, we told them we had a few more sets. Response - grumpy aggressive sighing. We offered to let them jump in between - they just grunted and walked off. Well **** off then and just be patient. They came back as we were finishing, we gave a cheery "all yours guys" - no response. I may have uttered a mildly aggressive comment.

260*8
260*8
260*6
260*6

ASbsolutely wrecked.

Freefaller · 7 Jan 2014 at 09:41

They did almost considering I haven't squatted for a good 2 weeks!

Freefaller · 8 Jan 2014 at 21:56

Bench 5*5

Splitting headache, and feeling pretty **** poor.

Anyway bench...

Bar*lots
40*12
60*12

WS:

75*5
90*5
100*10

DS:

60*21

Dips:

15*6
30*6
40*6
40*6

Incline DB Press:

32*6
32*6
32*6
32*6

Freefaller · 9 Jan 2014 at 21:17

5*5 Deadlifts - phase 3

Didn't get told off for deadlifting today \ :cool:

/

Warm up:

60*12
80*10
100*10

WS:

130*5
150*5
170*10 (double overhand until the last 2 reps)

DS:

100*18

Pull ups:

20*6
25*6
30*6
35*6 - :cool:

DB Rows:

44*6
46*6
46*6
46*8

All within 90mins for a change. Happy days.

Freefaller · 10 Jan 2014 at 20:18

5*5 OHP - phase 3

Bleugh shoulder day.

Warm up.

Bar*lots
30*10
30*10

WS:

45*5
50*5
60*9 - actually not bad, though the last one was a grind but form was solid.

DS:

35*18 - dat pump

Cable side raises:

7.5*6
7.5*6
7.5*6
7.5*6

Seated DB press:

28*6
30*6
30*6
30*6

Phew!

Okay not too bad, but I still hate shoulders.

Freefaller · 13 Jan 2014 at 22:01

3*3 Squats

Warm up:

Bar*lots
40*12
60*10
90*10

WS:

115*3
130*3
145*10 - oh yeah

DS: 80*26 - cry

DBSS:

24*6
24*6
24*6
24*6

LEg Press:

260*6
260*6
260*6
260*6

Freefaller · 13 Jan 2014 at 22:21

How so?!

Freefaller · 13 Jan 2014 at 22:35

It hurts good.

Freefaller · 15 Jan 2014 at 21:25

3*3 Bench - phase 3

Warm Up:

Bar*lots
40*10
60*10
70*10

WS:

85*3
95*3
105*10 - dunno where that came from!

DS:

60*25 - dat pump

Dips:

20*6
30*6
40*6
45*6

Incline DB Bench:

32*6
34*6
34*6
34*8 -

Happy with that.

Freefaller · 16 Jan 2014 at 21:07

3*3 Deadlifts - Phase 3

Mood: Absolutely wrecked today - knackered. No motivation.

Warm up:

Bar*lots
60*10
100*10
120*8

WS:

140*3
160*3
180*10 - :confused:

DS:

100*20 - :'(

Pull ups:

20*6
25*6
30*6
35*6

Never has so much effort and pain existed

DB Rows:

48*6
48*6
48*6
48*6

:cool: