Wendler 531 Cycle two week two wrap-up

Press: Got 8 reps at 80! Yay. One more than last time. Took everything I had. Made me hop around and scream like a gorilla. GORILLABUILDING! <3

Support was 8 sets of bench (3 with figure 8), 3 sets of light presses, 8 sets of batwings, 6 sets of BOR and 3 sets of WG pullups. Finished off with a few sets of crosswalk overhead carries.

Cardio: sunday morning hills. Ran 2-3k with wife and kid, then they dropped me off at the hill and I got in 10-12 sprints while they ran some more. Hit a max HR of 178 and burned 590 kcals. Good, good.


Squat: 8 reps @150 felt good. Yay. Paused squats took some manning up. Sheesh they kill me, but then I killed them. 5x4x117,5kg. I realized being really tight in the upper back is good (yea I know, duh!).

Went for a 4x20m (3 turns) walk with 100kg on the back, and finished up with light farmer’s walk, GHR, BSS and front bridges. Great session.

Deadlift: 8×172,5kg weren’t that hard, but immediately after setting the weight down, I felt something in my lower back. Stopped the workout after that.

Did 5x2x135 sumo from a deficit and 3 rounds of patterning as warmup. Wore my HR monitor and ended at 696kcal in 1hr05 from my doorstep.


Wendler 531 Cycle two week one wrap-up

.Started the cycle off with a few days of unintentional deload due to a sore throat. Nothing that stopped me from working, but I’d rather take a couple of days off from the gym and avoid a potential round of real illness. On to the training…

Press: 8 reps at 77,5kg. Not that good considering I did 11 in June. I probably had a rep more in me today, but didn’t really psyche up or anything because of the “deload”.

Played with the band setup on figure-8s and found a good position. Huge improvement here. Backoff press was a bit too heavy and bench suffered because of that. Will fix this as focus is on bench right now.

For back work I did batwings and paused pullups and paused BOR.

Random-Brandon :-D

Random-Brandon 😀

Squat: squatting was great and I got 10@142,5kg. Paused squats, GHR, BSS and situps as support. Great session really.

Also did farmer’s walk up to 25m+turn+5m with 100kg in each hand and 5x 15/15m high/low prowler @100kg total weight.

Benchpress: Got 13@97,5kg and decided to add some weight and got 5 solid reps at 110kg. Easy. Two sets of five with the figure 8 at 110 and 120 and some paused benches. Everything really solid. Batwings, BOR and pullups for support.

Three lanes of OH carry and three sets of front bridge to finish up. Great session.

Cardio: I went for a 3-4km walk with my 20kg vest on. I forgot how tiring that thing is.

Deadlift: 10 reps at 162,5 was cardio. <3

Have adjusted my DL, to avoid a whiplash-like movement when putting the bar down. More controlled eccentrics are hard. Deficit pulls were great, and the block pulls were very tough indeed – have switched to doing them with a snatchgrip, which just increases the nastyness. Finished up with goblet squats, GHR and farmer’s walk. Great day at the Lab  with Queen Panda.

Wendler 531 Cycle one week three wrap-up

Press: Got 5@82,5kg as planned. Not too hard. Backoff was 3x5x65, which was easy as well.

Support: Five singles at 112,5kg in the benchpress. Three triples with a purple band firgure-8 at the same weight. WG pullups with hold, forehead supported rows with hold.

Notes: Have implemented tons of holds and general tempo manipulation on back work, which is actually great as a bit of a change. Right now I’m just experimenting on pretty much everything, but after a cycle or two, I’ll mix it up a bit.

Squat: 5 reps @155kg as planned. Followed up with a quick single at 170kg. It wasn’t terribly good, but not exactly bad either.

5 sets of 3 reps at 122,5kg paused squats ranging from “decent” to “very good”. Yay.

Support was three sets of RDLs and three sets of BSSs – they’re always a pain. Finished up with sumo groin mob. Great day.

Benchpress: 8@107,5kg without pushing too hard. Decided not to stay with the 5 reps, since a) bench is set so low and b) upper body DOMS isn’t as bad as lower body DOMS (and you can’t really push yourself as far either). Three singles with a figure 8 band moving up to 127,5kg. Paused benches were 5 sets of 3 at 85kg. These were really good today, which is a good sign.

Did chins, DB rows and bat wings for the back. Gonna keep bat wings for some time and see where that takes me. Dan John sure loves them, so they gotta be good, eh?

Cardio: A 5k hill interval session with the lady and the kid. Good fun and a decent workout. Five really long hills pushing the kid.


Deadlift: 5@177,5kg – not hard and not easy, it just was. Worked up to a single at 220kg sumo deadlift, though I really shouldn’t have as I wasn’t having the best of days. Was a clean lift though and easy enough.

Support: This is where it got UGLY. Five sets of three block pulls with 3 second eccentric phase. Used a snatch grip this week as I was pulling from higher blocks. This murdered my back. Finished off with hack squats, abs and a 70-rep sets of leg extensions. Decent workout on an off-day. 🙂

Weekly round-up: this week was the last of the first three-week cycle. I’m moving straight on to another three-weeker, then deloading after six weeks total. The week was great in terms of training and life, and I’ve been adjusting my routine a bit throughout the first three weeks. I’ll keep tweaking here and there, but I feel I have a solid foundation with the main lifts+back off in place. Things are looking good. On a side note, I’ll be cleaning up the diet a bit after letting it slip for some time. Hoping to slowly crawl down towards the low 90ies and if all goes well, I could end up making a comeback in the sub-93 weightclass. Time will tell.

Wendler 531 Cycle one week two wrap-up

Another week in the books, here’s how it went down:

Press: Seven reps at 80kg wasn’t too bad (or good), but with massive DOMS from deadlifts (probably rack pulls, but who cares) the day before, I was ok with this. Real life forced me to train two days straight.

3 sets of 8 at 62,5kg as backoff. Good.

Bench was good and I also got to play around with a light band across the chest in a figure-8. Fun fun.

Back was fried, so the 6 sets of pendlay rows were shit. 5 sets of perfect WG pullups and some curls.

Standard thorough warmup with prehab, no mobility done.

Squat: Great session where I got to play with the joker sets a bit. Got the 8×145 in the program and went for a solid triple at 160. Felt great. Five sets of four reps of paused squat and RDLs, lunges and abs to end the session.

I’m really happy my squat is going well again, and my current programming seems pretty good. Yay. Only slight downside is that I’ve been getting massive three-day DOMS throughout this cycle. Oh well.

Bench: Easy 8×100 and decided to work up a bit 3x110kg and 3x120kg. Easy – technique was a bit off though. 5x4x77,5 paused bench was easy.

Support: A bit of pinkygrip bench with figure 8, strict paused pulldowns 5×10, strict BOR 5×10 and cheat T-bar rows 5×10, press 3×10 and tons of activation. Great fun.

Comment: program is obviously based on a low max which is fine. I need quality reps to improve technically..

Photo 30-08-13 15.45.15

Deadlift: Got the 8×167,5kg easily. Then switched to sumo and continued up to 3x190kg and 3x210kg. Fine. 🙂

Support: Rackpulls were easier than last week, and I decided to stick with fronts afterall. Three sets of ten. Finished up with some abs and sumo groin mob. Lovely.

Cardio: I haven’t been on my hill for ages, and what better cure than to do hill sprints on a sunday morning?  Cleared my mind and my lungs up. Great.

Wendler 531 Cycle one week one wrap-up

Squat: first session back after vacation. Kept it sensible and got 10×137,5kg, and followed up with three sets of five at 105kg in the paused squat. I’ve gone back to squatting with a medium/high bar as I did before my hip and then my knees started acting up. It felt great. Hopefully I can stick to this style for a long period of time without any setbacks. With proper focus on prehab I should be good to go.

Assistance: Three sets of Bulgarian split squats, RDLs, hyperextensions and abs. Sumo groin mob and V-stretch as cool-down.

Bonus info: This session left me with some of the most intense three-day DOMS I can remember. I also managed to get a minor pull in my right groin, which forced me to switch some days around.

Press: 10x75kg went up. Not much to say about that. Paused presses were silly. Going back to straight sets from next week.

Support: Three sets of chest supported rows, three sets of rows, three sets of chins, three sets of WG pullups, three sets of bench press and some curls. Everything easy.

No mobility work. Shame on me.

531-shirt 400

Bench press: Switched DL and BP around because of my right hamstring. I should be fine in a few days. Everything was easy on this day, as I’ve based the program on a ridiculously low max (125kg). 10x95kg bench press, 3x5x72,5kg paused bench.

Support: Six sets of weight WG pullups, six sets of chest supported rows. A ton of prehab. Five minutes of hard stretching afterwards.


Dynamic part went very well, positioning was good and speed was decent (for me).

Conventional deads were easy and stopped at ten reps (just like all the other main lifts)

Block pulls were very nice and absolutely smoked my back. Though the weight was low, the slow eccentrics were great. Really focused on depressing shoulder blades. Great.

Front squats were shit.

Comments on the week in general:

Everything has been great except for the minor injury, which seems to be fixed now. Will focus on groin mobility going forward.

I need to find a substitute for front squats, for when I don’t have access to SSB or hack squat.