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

Freefaller · 6 Mar 2014 at 21:34

5*5 Deadlifts - phase 5

bar
60
100

135*5
155*5
180*9

Ds 105*20

Pull ups

15*6
25*6
30*6
35*6

Iso rows

65*6
65*6
75*6
75*6

Freefaller · 8 Mar 2014 at 06:02

5*5 OHP - phase 5

bar
30
40

50*5
60*5
65*8 - not bad a bit shakey towards the end, but still felt pretty solid throughout. Projects my 1RM to be over 80kg - ha! we'll see....

Ds

40*20

Side raises

7.5*8
7.5*8
7.5*8
7.5*8

DB press

30*6
30*6
30*6
30*8

Freefaller · 10 Mar 2014 at 21:11

3*3 Squats - Phase 5

bar
60*10
100*8

120*3
140*3
155*7.5

the 8th rep was a little high

DS

85*25 - tough!

DBSS

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

ISO Leg Press:

157.5*6
157.5*6
157.5*6
157.5*6

Freefaller · 11 Mar 2014 at 21:33

3*3 Bench - Phase 5

Bar
50
70

90*3
100*3
115*8 - last rep was messy

DS

65*23 - dat pump

Dips

20*6
30*6
40*6
50*6 - :cool:

Incline DB press

35*6
37.5*6
37.5*6
37.5*6

Incline was possibly too low. However, happy with that.

Freefaller · 18 Mar 2014 at 15:26

3*3 Deads

bar
60
100
120*

145*3
165*3
190*7 - Had more in the tank but felt pretty fried and worried that form may start to falter. One of the osteopaths/trainers there was saying how happy he was with my form, though my eccentric could be a little slower...

105*22 - Brutal lower back and glute doms

Pull ups

15*6
25*6
30*6
35*6 - surprisingly difficult

DB rows

50*6
50*6
50*6
50*6

Might have to increase to 8 reps. This is one exercise I seem to find "easier".

Freefaller · 18 Mar 2014 at 15:29

3*3 OHP

bar
30
45

55*3
65*3
70*5 - only just

40*22

Side raises

7.5*8
7.5*8
7.5*8
7.5*8

DB press

30*6
30*6
30*6
30*8

Freefaller · 18 Mar 2014 at 15:30

531 Bench - Phase 5

bar
50
70

95*5
110*3
120*6 - felt so heavy

65*24

Dips

20*6
30*6
40*6
50*6 - felt surprisingly good!

DB incline bench

37.5*6
37.5*6
40*6
40*6

Squats will be tough :'(

Freefaller · 26 Mar 2014 at 21:44

531 OHP - Phase 5

Bar
40
50

60*5
65*3
75*3 - yuck

40*21 - dat pump :'(

Cable side raises:

7.5*8
7.5*8
7.5*8
7.5*8

DB Shoulder press

30*6
30*6
30*6
32.5*8

Freefaller · 26 Mar 2014 at 21:46

531 Squats - Phase 5

Bar
60*12
100*8
110*3

130*5
145*3
165*5 - horrid

Paused DS

85*12

Trx DBSS

Bw*8
Bw*8
5*8
10*8

KB Front squat with pulse

16*8
16*8
16*8
16*8

Freefaller · 28 Mar 2014 at 12:33

531 Deadlift - Phase 5

bar
60
100
130

155*5
180*3
200*7 - happy with that. Form was a little shakey towards the end but overall. Good.

Paused DS 105*10

Ring chins.

Bw*8
Bw*8
Bw*8
12*8

Cable row super dropset

160 (lbs) * 5
130*10
90*15
60*20
40 * 25

Freefaller · 13 May 2014 at 13:17

It definitely is good - needs accessory work to get the best out of it. It's a good way of stimulating little improvements.

I'm doing a tweaked version of Russian Masters now and that's going rather well too.