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

[Fireskull]

Record it

 

[icecold]

*145x25

Everything seems to be coming along steadily big man, surely you must be sneaking towards pb soon...

 

[Freefaller]

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.

 

[Freefaller]

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.

 

[dod]

So that's 550 probably with fairly minimal effort.

Almost twice me with maximum effort

 

[Freefaller]

Every has to start somewhere. I'm still 50kg behind my max.

 

[Freefaller]

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

 

[Delvis]

Are your drop sets calcukated at all? Or do you just pick a weight and go for it?

 

[LiE]

tfw 7.5kg side raises are hard

 

[Freefaller]

Calculated.

And yes side raises with perfect form are humbling. But dat pump is great!

 

[Deception]

Dat shoulder pump! How many cycles you planning on doing?

 

[Delvis]

Calculated.

And yes side raises with perfect form are humbling. But dat pump is great!

What spreadsheet you using? May hit wendler again for a few cycles in the new year, still debating.

 

[Begbie]

V 1.3 is the one I use, it's pretty good.

 

[Delvis]

Can you swnd it? Or whack on the fb group files

 

[Freefaller]

Dat shoulder pump! How many cycles you planning on doing?

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.

 

[Freefaller]

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!

 

[icecold]

Lovely squatting!

 

[Freefaller]

Thanks! Getting there.

 

[Freefaller]

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.

 

[mrthingyx]

No push press, no care.

60*9 on strict looks tasty, however.

Edited: do I even read?