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

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.
 
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.
 
FF are you planning on doing some rep max testing at the NY meet?

Delvis said:
Awesome. Loved 5/3/1 for some reason. Sadly I need to make myself look like I lift so most of next year will probably be geared towards that instead :o
Click to expand...

log hijack.....what you on about dude??

why do you need to make yourself look like you lift? why do you think your current rountine dosent?
Will it make you happier, or does lifting big ass weights make you happier?

If you want to look good, and you know the following, you need to be cleaner with the diet and your need to be more committed to getting in the gym to give yourself enough time to do your whole routine, and you need to get over your snaps, and any mental blocks that you might be dealing with.

Doing BB is not going to make you look much different to a strength routine if your not sorting the other stuff out as well. All of this you know but maybe just need reminding.
 
Being honest I prefer lifting in higher reps on most lifts, 5/3/1 kind of covered that with the plus sets then the assistance was done in 3x8 I believe when I did it.

I look like turd, however my snaps (shoulder primarily) haven't helped with that...And whatever the hell is wrong with my chest or scap now doesn't help matters.

My diet in general is okay, I just need help with my evening meals normally as I have to cater for two and can't do 'bland' food. I've pestered FF in the past about it so don't want to attack him again just yet :p

Anyway, shall continue in my log if needs be as I'd rather not clog up his log.
 
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. :)
 
Delvis said:
My diet in general is okay, I just need help with my evening meals normally as I have to cater for two and can't do 'bland' food.
Click to expand...
Here in lies the problem, i bet this also spills over to the weekend as well which actually means that close to 50% of your diet is not that great. Diet > Sleep > Lifting is probably the order of improtance most people would put on what will have the biggest impact on your appearance/performance/gains.

Freefaller said:
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. :)
Click to expand...
Much eating will be achieved over christmas with some extra rest this is the prefect lead up to some rep max testing :p
 
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.
 
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
 
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