Wendler Wars Episode 2: 5/3/1 Strikes Back
- Thread starter Freefaller
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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.
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Every has to start somewhere. I'm still 50kg behind my max.
I'm still 50kg behind my max.
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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
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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!
What spreadsheet you using? May hit wendler again for a few cycles in the new year, still debating.
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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.
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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!
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Thanks! Getting there.
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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.
