Wendler Wars Episode 2: 5/3/1 Strikes Back
- Thread starter Freefaller
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No push press, no care.
60*8 on strict looks tasty, however.
I'll try some PP this weekend and see how I fair. Just for you <3
Constant tension, and it really helps for my shoulder rehab - and I like the pump
I'll try some PP this weekend and see how I fair. Just for you <3
Hearing you say that is like hearing Dom, icecold, reiyushin and like saying they'll put their muscle skills to weightlifting...
Yes.
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OHP is coming along nicely
Thanks!
Still have AIDS but - I'm sort of pushing through it.
Hearing you say that is like hearing Dom, icecold, reiyushin and like saying they'll put their muscle skills to weightlifting...
Yes.
haha!
You know I like PP and front squats anyway
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I have some of that too :'(
Still, deadlifts, and squats are on target
Still, deadlifts, and squats are on target
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531 Bench
Looking forward to deads tomorrow! It's going to kill me - I'm going to be ****ed for Saturday meet!
Bench:
Bar*lots
40*12
60*8
WS:
85*5
95*3
105*10 - notbad.jpg
DS:
55*28 - dat pump (as usualy)
Dips:
15*8
25*8
35*8
40*8
Aww yeah
Incline DB Press:
34*8
34*7
34*6
34*7
Strange old sets.
Deads tomorrow - I'm strangely excited.
This cyle is going well - I'm going to be a little bit annoyed at Christmas getting in the way of training, but I'll come back badder than ever
Looking forward to deads tomorrow! It's going to kill me - I'm going to be ****ed for Saturday meet!
Bench:
Bar*lots
40*12
60*8
WS:
85*5
95*3
105*10 - notbad.jpg
DS:
55*28 - dat pump (as usualy
)Dips:
15*8
25*8
35*8
40*8
Aww yeah
Incline DB Press:
34*8
34*7
34*6
34*7
Strange old sets.
Deads tomorrow - I'm strangely excited.
This cyle is going well - I'm going to be a little bit annoyed at Christmas getting in the way of training, but I'll come back badder than ever
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531 Deads
Zzzzzzzzz - well it went better that I thought considering my lack of energy.
Deadlifts:
Bar*lots
60*12
100*10
WS:
145*5
165*3
185*8 - wanted a couple more
Meh - not bad I guess.
DS:
95*24 - dat glute and hamstring pump!
Pull ups:
15*8
20*8
25*8
30*7 - Feltgoodman.jog
DB Rows:
46*8
46*8
46*8
46*8
Deload next week - and then a bit of random work outs until cycle 3 in the new year.
I will be doing some 1RM tests in a couple of weeks. I will try and record them for you sexy people.
My projected ratios at the moment are:
2.20 - Squat
1.54 - Bench
2.52 - Deads
0.85 - OHP
Not bad. We'll see if it turns into reality!
Zzzzzzzzz - well it went better that I thought considering my lack of energy.
Deadlifts:
Bar*lots
60*12
100*10
WS:
145*5
165*3
185*8 - wanted a couple more
Meh - not bad I guess.DS:
95*24 - dat glute and hamstring pump!
Pull ups:
15*8
20*8
25*8
30*7 -
Feltgoodman.jogDB Rows:
46*8
46*8
46*8
46*8
Deload next week - and then a bit of random work outs until cycle 3 in the new year.
I will be doing some 1RM tests in a couple of weeks. I will try and record them for you sexy people.
My projected ratios at the moment are:
2.20 - Squat
1.54 - Bench
2.52 - Deads
0.85 - OHP
Not bad. We'll see if it turns into reality!
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I'm proper ****ed today! Especially after today!
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I haven't bothered noting my deload for last week.
Going to do some volume stuff over the next couple of weeks as following a programme over Christmas will be too sporadic. I may do some 1rm tests too.
Going to do some volume stuff over the next couple of weeks as following a programme over Christmas will be too sporadic. I may do some 1rm tests too.
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Meh - Squats
Well an average work out, was going to do lots of singles and doubles - but just didn't feel comfortable in the hole - but I gave it a bash, I think I need to be more ready, but at least I spent some time under the bar with some decent weight on.
Bar*lots
60*10
80*6
100*5
100*5
120*5
140*3
150*3
160*2
170*1
180*1
180*1 didn't get to depth, didn't feel comfortable (not in pain, just in terms of strength) going any lower as I felt I'd have to bail out.
Did a few dropsets:
140*5
140*5
140*5
DBSS:
22*8
22*8
22*8
Then some stair runs with 24kg KBs - 12 sets. Good cardio actually.
Legs feel fried, but a bit disappointed I wasn't more comfortable with 180. I just don't have the confidence to go full depth with that sort of weight yet I guess. Hmpf.
Well an average work out, was going to do lots of singles and doubles - but just didn't feel comfortable in the hole - but I gave it a bash, I think I need to be more ready, but at least I spent some time under the bar with some decent weight on.
Bar*lots
60*10
80*6
100*5
100*5
120*5
140*3
150*3
160*2
170*1
180*1
180*1 didn't get to depth, didn't feel comfortable (not in pain, just in terms of strength) going any lower as I felt I'd have to bail out.
Did a few dropsets:
140*5
140*5
140*5
DBSS:
22*8
22*8
22*8
Then some stair runs with 24kg KBs - 12 sets. Good cardio actually.
Legs feel fried, but a bit disappointed I wasn't more comfortable with 180. I just don't have the confidence to go full depth with that sort of weight yet I guess. Hmpf.
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Well high bar is the only way
I still never thought I'd say I'd do a 140kg dropset though that does sound pretty cool
I still never thought I'd say I'd do a 140kg dropset though that does sound pretty cool
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They take about 90mins or so.
Another max effort day today - doing some benching.
Bench:
Bar*lots
60*10
70*10
80*10
100*6
110*5
120*3
130*1
135*f
135*f - couldn't get it up (story of my life)
Dropsets:
100*5
80*15
80*12
Incline DB Press:
32*8
34*8
36*8
Dips // Medicine ball press ups:
15*10 // 10
15*10 // 10
15*10 // 10
Fin.
It felt good doing heavy with a decent amount of volume. I think I need to do this more often.
I really shouldn't really be doing max effort days at the moment as I've only just come to the end of 2 cycles 531 - but I'm planning on at least 3-4 more cycles in the new year.
85% of my 1RM I can rep out easily... but it doesn't translate to an actual 1RM in terms of calculations.
I think I need some icecold treatment as it's hard to tell where I'm going wrong.
Ah well. Onwards and upwards.
Another max effort day today - doing some benching.
Bench:
Bar*lots
60*10
70*10
80*10
100*6
110*5
120*3
130*1
135*f
135*f - couldn't get it up (story of my life)
Dropsets:
100*5
80*15
80*12
Incline DB Press:
32*8
34*8
36*8
Dips // Medicine ball press ups:
15*10 // 10
15*10 // 10
15*10 // 10
Fin.
It felt good doing heavy with a decent amount of volume. I think I need to do this more often.
I really shouldn't really be doing max effort days at the moment as I've only just come to the end of 2 cycles 531 - but I'm planning on at least 3-4 more cycles in the new year.
85% of my 1RM I can rep out easily... but it doesn't translate to an actual 1RM in terms of calculations.
I think I need some icecold treatment as it's hard to tell where I'm going wrong.
Ah well. Onwards and upwards.