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

Deadlifts

All good until I was asked to try and make less noise with our deadlifts :/

Someone complained about it. :rolleyes:

Anyway onwards.

Deadlifts:

bar*lots
60*12
100*10
120*5
140*5

180*5
180*5
180*5
180*5
180*5

Pull ups:

25*5
25*5
25*5
25*5
25*5

Bloody easy - had the rage on lol!

Cable row super dropset:

50*5
40*10
30*15
20*20
10*25
 
5*5 Squats - Phase 3

Oh today was going to be tough - tired, first day back, and busy as heck at work. Still back on it.

A lot of n00bs in the gym, one of whom decided walking past the barbell mid squat was a good idea - that really threw me, but hey, nothing bad happened, but it doesn't half make you nervous.

Squats:

WU:

OH Squat Bar*10
40*10
50*8

Back squat warm up:

60*10
80*10

WS:

105*5
120*5
140*10 - this is the set where ****face decided to disturb me. Probably had a couple more in me.

DS:

80*25 - bleugh

DBSS:

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

All the way down - forearms were on fire, legs hated me.

Leg Press:

Again some impolite nobs started hanging around asking us when we'd be done, we told them we had a few more sets. Response - grumpy aggressive sighing. We offered to let them jump in between - they just grunted and walked off. Well **** off then and just be patient. They came back as we were finishing, we gave a cheery "all yours guys" - no response. I may have uttered a mildly aggressive comment.

260*8
260*8
260*6
260*6

ASbsolutely wrecked.
 
Bench 5*5

Splitting headache, and feeling pretty **** poor.

Anyway bench...

Bar*lots
40*12
60*12

WS:

75*5
90*5
100*10

DS:

60*21

Dips:

15*6
30*6
40*6
40*6

Incline DB Press:

32*6
32*6
32*6
32*6
 
5*5 Deadlifts - phase 3

Didn't get told off for deadlifting today \:cool:/

Warm up:

60*12
80*10
100*10

WS:

130*5
150*5
170*10 (double overhand until the last 2 reps)

DS:

100*18

Pull ups:

20*6
25*6
30*6
35*6 - :cool:

DB Rows:

44*6
46*6
46*6
46*8

All within 90mins for a change. Happy days.
 
5*5 OHP - phase 3

Bleugh shoulder day.

Warm up.

Bar*lots
30*10
30*10

WS:

45*5
50*5
60*9 - actually not bad, though the last one was a grind but form was solid.

DS:

35*18 - dat pump

Cable side raises:

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

Seated DB press:

28*6
30*6
30*6
30*6

Phew!

Okay not too bad, but I still hate shoulders.
 
3*3 Squats

Warm up:

Bar*lots
40*12
60*10
90*10

WS:

115*3
130*3
145*10 - oh yeah

DS: 80*26 - cry

DBSS:

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

LEg Press:

260*6
260*6
260*6
260*6
 
3*3 Bench - phase 3

Warm Up:

Bar*lots
40*10
60*10
70*10

WS:

85*3
95*3
105*10 - dunno where that came from!

DS:

60*25 - dat pump

Dips:

20*6
30*6
40*6
45*6

Incline DB Bench:

32*6
34*6
34*6
34*8 - :D

Happy with that.
 
3*3 Deadlifts - Phase 3

Mood: Absolutely wrecked today - knackered. No motivation.

Warm up:

Bar*lots
60*10
100*10
120*8

WS:

140*3
160*3
180*10 - :confused:

DS:

100*20 - :'(

Pull ups:

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

Never has so much effort and pain existed

DB Rows:

48*6
48*6
48*6
48*6

:cool:
 
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.
 
Can I ask how come youve done cable sides at the same weight? Or was it due to increased work on other lifts prior? Or just shoulder aids?
 
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