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

[Freefaller]

3*3 OHP - Phase 3

My least favourite day - my nemesis, Shoulders.

Warm up:

Bar*lots
30*10
40*8

WS:

50*3
55*3
60*9

DS:

35*20

Cable side raises:

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

Seated DB Press:

30*6
30*6
30*6
30*6 - felt stronk

One for Steedie - I did some drag curlz at the end just to give my biceps a little work out. Dat pump.

 

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Because they're bloody hard and heavy? How heavy do you do?

 

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Thanks <3

531 week next week. It's gonna hurt!

 

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It's a support exercise, and no point in going up unless it's actually worthwhile - you get moaned at because you're Delvis.

 

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Joking aside, I prefer to do exercises I can get a good feel from, rather than push too far - the major compounds are there to push you, these are there to assist you. When it is safe and I feel capable of going up in weight, I will do so.

However, side raises are quite delicate exercises and work through constant tension rather than sheer load - I also prefer strict form rather than just jerking the weight up there which does no one any favours.

 

[Freefaller]

531 Squats - Phase 3

Well a pretty bloody disappointing session to be honest.

Warm up:

bar*lots
60*10
80*10
100*8

Working Set:

120*5
140*3
155*6 - just started to struggle, legs were beginning to collapse down at depth, just didn't feel in control of those reps. I need more work getting out of the hole. Bloody annoyed - weak rubbish and complete ********.

DS:

80*27 - :'(

DBSS

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

Bleurgh

Leg Press:

270*6
270*6
270*6
270*6

Not impressed by my squats - I thought I had fixed my "in the hole" issues, just didn't have the activation needed to push out. Frustrated.com

 

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Might have to on my deload do some more rehab which I thought I had fixed.

Bah.

 

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531 Bench - phase 3

Bench:

Warm up:

bar*lots
40*10
60*10
80*6

WS:

90*5
100*3
110*8

DS:

60*26 -ouch

Dips:

20*6
30*6
40*6
50*6 - a grind but felt good

Incline DB Bench:

34*6
34*6
34*6
34*8

Overall feeling - okay.

 

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[Freefaller]

531 Deadlifts - phase 3

Well I was not feeling it today - (seems to be a recurring status with at the moment! )

However it all went okay - not brilliant, but okay.

Warmup:

bar*lots
60*10
100*10
120*8
140*3

WS:

150*5
170*3
190*7 - felt very heavy

DS:

100*21 - glutes on fire

Pull ups:

These I was happy with.

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

Seems to be a good exercise for me. And doing a slighter wider grip seems to give me less issues on my elbow too.

DB Rows:

46*6
48*6
50*6
50*8

Felt strong on these.

Deload next week - lots of paused reps coming up need to work on that.

Phase 4 is going to be tough - I'm skirting close to my 1RMs now on my 531 sets. So this will be interesting.

Purely on my working sets my big 3 are 455kg for reps. When put like that it really doesn't sound too bad.

 

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Phase 3 deload

I'm not going to put the deload sessions as they're not very interesting and has as lot more form/mobility/dynamic and conditioning exercises.

Paused everything though which actually is harder than it should be even with lighter weights!

 

[Freefaller]

Do you do different assistance work then? Id be interested in seeing what you do if so.

Yup.

Bench day: Paused bench
Ring dips
Alternating incline DB press
Close grip plate weighted press ups

Squat day: Paused squats
Walking lunges
Box jumps
KB stair runs

Deadlift and OHP day TBC

 

[Freefaller]

5*5 Squats - Phase 4

Well after receiving a shirty email from the GM at David Lloyd, I am now FREEEEE! He severed my contract early so no notice period necessary.

New phase, new gym. Happy days.

Squats:

Bar*lots
60*12
90*10

110*5
125*5
145*9 - or 10, lost count. Eitherway, felt good.

DS (gone up by 5kg!)

85*20 - urgh!

DBSS

Gone up to 25kg

25*6
25*6
25*6
25*6

Leg press (single leg):

They don't have a plate loaded leg press which is a shame, so we did single leg instead - it'll do.

85.5*6
85.5*6
85.5*6
85.5*8

Overall happy with that.

 

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He wasn't happy I had gone to twitter and had a rampage. Truth hurts

 

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Heh! I'm following what Wendler says for now - looking into some more volume / widowmaker exercises after the next couple of months - it's going to be fun!

 

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5*5 Bench - Phase 4

They have really thick bars for bench press! Threw me off a little. But for £25 per month, with lifetime guarantee of no price increase, I'm not complaining!

Bench:

Bar*lots
40*16
60*12

80*5
90*5
105*8 - felt a bit uncomfortable for some reason

DS:

60*25 - dat pump

Dips:

20*6
25*6
30*6
40*6

Felt good

Incline DB Press:

32.5*6
35*6
35*6
35*6

Happy with that.

 

[Freefaller]

5*5 deadlifts - phase 4

Awesome workout today.

deadlifts:

Bar*lots
60*12
80*10
110*10

WS:

135*5
155*5
175*11 - must be the deadlifting platform. All kind of gains. The bar was beautiful too nice collars that actually rotate!

DS:

100*20 - DAT back and ham pump!

pull ups (medium wide)

10*6
20*6
30*6
35*6

db rows

47.5*6
47.5*6
47.5*6
47.5*6

DAT pump dat everything. Lots of mireful glances when deadlifting and even more when pulling up!

I love this gym.

 

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Having decent gear does make a difference. That makes my 1RM to be 240 if you believe the calculator. So getting back on track.

 

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Yup totally satisfied with the outcome.

Thanks

 

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Thanks

My aim is to also do 50kg pull ups for reps. That'll be interesting. Ideally I'd like to be able to do at least 1 rep with 60kg - that's 150kg+