snLassen: Wendler 5 3 1 powerlifting in Denmark!

[snLassen]

Dat deadlift... lawd.

Exciting stuff, indeed! Getting closer and closer to six plates.

decent layout, and more than decent poundage. wise stance on squats. might need to revise my squatting too later this summer.

I think the added ABS training will do me good. Hopefully the squat will turn out good as well - everyone needs a rethink now and then.

holy deadlift...

Aww yeah!

Wendler 5 3 1: Boring But Big 3-Month Challenge, C2W4: Deload.

Another deload workout.

FLAT DB PRESS
06 @ 20 kg
05 @ 30 kg
05 @ 37,5 kg
05 @ 42,5 kg
05 @ 47,5 kg
04 @ 50 kg
Nice little revisit.

STANDING DB OH PRESS
05 @ 25 kg
05 @ 27,5 kg
05 @ 30 kg

PENDLAY ROWS
05 @ 50 kg
05 @ 80 kg
05 @ 80 kg
05 @ 80 kg

CHINS
05 @ BW
05 @ BW
05 @ BW

SEATED DB SIMULTANEOUS CURLS
08 @ 17,5 kg
08 @ 17,5 kg
05 @ 20 kg

FRENCH PRESS
12 @ 30 kg
12 @ 30 kg
12 @ 30 kg

BENT OVER DB LATERAL RAISES
10 @ 17,5 kg
10 @ 17,5 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg

I also did eight set y-raises and stretched a bunch afterwards.

[lllDBOlll]

Solid work my mate, grats on 4pps squat

[ktj4l]

Nice deload session.

[ulsak]

Nice deload session.

especially the "lightweight" pendlays..

[snLassen]

Solid work my mate, grats on 4pps squat

Thanks, Danny! Hope to see you return to your usual motivated self soon.

Nice deload session.

Haha, thanks ktj4l!

especially the "lightweight" pendlays..

Very light weight actually - inspired by Danny boy. Thanks, Ulsak!


Wendler 5 3 1 - Boring But Big 3-Month Challenge, C2W4: Deload.

Last deload workout before hitting them heavy deads on saturday. Yay!

BARBELL BENCH PRESS
Up to
05 @ 90 kg
05 @ 90 kg
05 @ 90 kg
Felt very easy. Focused on staying tight and controlled - excited for the bench sessions to come!

MILITARY PRESS
05 @ 50 kg
05 @ 50 kg
05 @ 50 kg

DB CS ROWS
12 @ 30 kg
12 @ 30 kg
12 @ 30 kg

CHINS
05 @ BW
05 @ BW
05 @ BW + 10 kg

SEATED DB SIMULTANEOUS HAMMER CURLS
08 @ 17,5 kg
08 @ 20 kg
05 @ 22,5 kg

FRENCH PRESS
10 @ 30 kg
10 @ 40 kg
10 @ 42,5 kg
08 @ 42,5 kg

BENT OVER DB LATERAL RAISES
10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg
Raised the dumbbells out in front of mah body, felt great! Nice pump following these.

Also did some y-raises and stretching for the lower body.

[snLassen]

Wendler 5 3 1: Boring But Big 3-Month Challenge, C3W1: Deadlift.

Yesterday's workout. Got drunk last night and still feeling hungover.

Crappy workout, really. Was supposed to get five reps for my top set, but neither my technique or strength proved adequate. It'll be interesting to see how the rest of the cycle pans out. Nevertheless, I'm not too worried. I plan on cutting the weight by 10% once I'm done with BBB, in order to be able to do the plus sets again and also pause my bench at the bottom.

DEADLIFT
Up to
05 @ 170 kg
05 @ 195 kg
03 @ 222,5 kg
01 @ 222,5 kg

PAUSED SQUAT
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

AB CIRCUIT
Two rounds of weighted crunches, hanging leg raises, abdominal wheel and side bends. DOMS from hell.

[ulsak]

lol, level up to weighted hanging legs, standing ab wheels, and side planks..then you may biatch!

[snLassen]

lol, level up to weighted hanging legs, standing ab wheels, and side planks..then you may biatch!

Weighted hanging leg raises... Might do 'em next time!

Wendler 5 3 1: Boring But Big 3-Month Challenge, C3W1: Military press.

I'm sick like a dog these days. Couldn't do anything yesterday, and I could just barely drag myself to the gym today.

MILITARY PRESS
Up to
05 @ 62,5 kg
05 @ 72,5 kg
05 @ 80 kg - PR!

BORING BUT BIG BENCH
Up to
10 @ 97,5 kg
10 @ 97,5 kg
08 @ 97,5 kg
07 @ 97,5 kg
07 @ 97,5 kg
Awesome chest pump!

CHINS
06 @ BW
06 @ BW
06 @ BW
06 @ BW
06 @ BW
Easy.

FRENCH PRESS
12 @ 35 kg
10 @ 35 kg
10 @ 35 kg

SEATED DB HAMMER CURLS
10 @ 17,5 kg
08 @ 17,5 kg
07 @ 17,5 kg

DB REAR LATERAL RAISES
10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg
Pointy rear delts after these!

[ulsak]

lol whining about feeling sick and then commit a Rep PR and monster workout.

Seems legit!

[ktj4l]

Sick like a dog... OHP PR. Seems legit.

[snLassen]

lol whining about feeling sick and then commit a Rep PR and monster workout.

Seems legit!

True story. Sickness aint got nothing on my workouts!

Sick like a dog... OHP PR. Seems legit.

That's just how we roll, mayn.

Wendler 5 3 1: Boring But Big 3-Month Challenge, C3W1: Squat.

Good workout!

BOX SQUAT
Up to
05 @ 80 kg
05 @ 90 kg
10 @ 102 kg
Nice and easy.

DEFICIT DL
Up to
03 @ 182,5 kg
03 @ 182,5 kg
03 @ 182,5 kg
03 @ 182,5 kg
03 @ 182,5 kg
Hook grip and no belt. Very good!

AB CIRCUIT
3 rounds of weighted crunches/sit ups, hanging leg raises, ab wheel og side bends.

[ulsak]

nice deadlifting! Read about that circuit, going pick that up when eating feast starts..

[snLassen]

nice deadlifting! Read about that circuit, going pick that up when eating feast starts..

It's a killer! I'm sure you'll love it - I definitely am.

Wendler 5 3 1: Boring But Big 3-Month Challenge, C3W1: Bench press.

Excellent workout. Upped the volume on GUNZ and had a good time to Cascada, Hampenberg, Will Smith etc. The atmosphere was awesome today.

BENCH PRESS
Up to
05 @ 90 kg
05 @ 105 kg
05 @ 120 kg - PR
Very easy!

BORING BUT BIG MILITARY PRESS
Up to
08 @ 65 kg
08 @ 65 kg
08 @ 65 kg
07 @ 65 kg
07 @ 65 kg
I suck at doing 10 reps.

DB CS ROWS
12 @ 35 kg
12 @ 35 kg
10 @ 35 kg
10 @ 35 kg
10 @ 35 kg

FRENCH PRESS
15 @ 30 kg
12 @ 35 kg
12 @ 35 kg
10 @ 35 kg
10 @ 35 kg

INCLINE DB CURLS
10 @ 12,5 kg
10 @ 12,5 kg
08 @ 12,5 kg
08 @ 12,5 kg
09 @ 12,5 kg
DAT PUMP

BENT OVER DB LATERAL RAISES
10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg
10 @ 12,5 kg
Not much mind-muscle-connection here, sadly.

[lllDBOlll]

Great work with an easy 5 reps of 120kg!

[Jasonk282]

Y u no get 10 reps?

[ktj4l]

Nice lifting, but it's not the BBB Challenge if you aren't doing 5x10. Wendler is gonna come to Denmark and f'uck your **** up, bro! Haha.

[snLassen]

Great work with an easy 5 reps of 120kg!

Thanks, D-boy! Getting closer to them three plates.

Y u no get 10 reps?

Either because my training max is set too high, thus not allowing me to do 10 full reps at 70% or because I'm a little b!tch. Leaning towards the latter.

Nice lifting, but it's not the BBB Challenge if you aren't doing 5x10. Wendler is gonna come to Denmark and f'uck your **** up, bro! Haha.

Man, he is gonna kill me for sure. All kinds of weak these days!

Here's a video from the past week.

[snLassen]

Wendler 5 3 1: Boring But Big 3-Month Challenge, C3W2: Deadlift.

BOOOOOM it said. Last week's deadlift sucked, this week's did not! Awesome workout. Almost healthy now - a few more days and I'll be back at 100%.

DEADLIFT
Up to
03 @ 185 kg - no belt and hook grip.
03 @ 210 kg - belt and hook grip.
03 @ 237,5 kg - PR!

BOX SQUAT
Up to
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg - lower box from here, went good.
10 @ 80 kg
10 @ 80 kg

AB CIRCUIT
Four rounds of weighted sit ups, hanging leg raises, ab wheel and side bends. Expecting serious DOMS tomorrow.

[Jasonk282]

Nice pulling. I found out that when I had an off week I usually came back the following week and smashed it.

[ktj4l]

Strong-ass deads. Mirin'

[snLassen]

Nice pulling. I found out that when I had an off week I usually came back the following week and smashed it.

Thanks, Jason. That's what I've found too. Guess my CNS needed a reboot!

Strong-ass deads. Mirin'

Caught you mirin' son. Hoping to pull an easy 2,5 BW on sunday - maybe go for the infamous six plates!

[ktj4l]

Caught you mirin' son. Hoping to pull an easy 2,5 BW on sunday - maybe go for the infamous six plates!

That would be a huge pull indeed.

[snLassen]

ktj4l: Indeed it would!

Wendler 5 3 1: Boring But Big 3-Month Challenge, C3W2: Military press.

Back at Performance Gym for a good session. Had a good time!

MILITARY PRESS
Up to
03 @ 68 kg
03 @ 75 kg
03 @ 85 kg - PR!

BORING BUT BIG BENCH PRESS
Up to
10 @ 98 kg
10 @ 98 kg
10 @ 98 kg
08 @ 98 kg
09 @ 98 kg
A lot better than last time! The bench at PG is better than the one at my regular time, which might explain it, but I choose to believe that I've gotten stronger.

CHINS
07 @ BW
07 @ BW
07 @ BW
07 @ BW
07 @ BW

FRENCH PRESS
12 @ 32,5 kg
10 @ 32,5 kg
10 @ 32,5 kg
10 @ 32,5 kg
10 @ 32,5 kg

SEATED DB CURLZ
10 @ 13,5 kg
10 @ 13,5 kg
10 @ 13,5 kg
10 @ 13,5 kg
10 @ 13,5 kg
Insanely pumped here!

BENT OVER DB LATERAL RAISES
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg
10 @ 11 kg

[ktj4l]

Awesome pressing. How long do your workouts take usually?

[snLassen]

Awesome pressing. How long do your workouts take usually?

The workout itself should take no more than an hour, but because I'm such a hangaround dude who talks to everybody and generally just has fun at the gym, it usually takes around two hours. I rest a good amount of time between my sets on the first two exercises, but then I try to keep the breaks shorter on the smaller ones. I could and should probably be a bit more efficient, but at the moment I use my gym time as bro time too.

Thanks, German pressing master!

[snLassen]

Wendler 5 3 1: Boring But Big 3-Month Challenge, C3W2: Squat.

Meh workout. Not a lot of juice in da legs!

BOX SQUAT
Up to
03 @ 85 kg
03 @ 95 kg
08 @ 110 kg

DEFICIT DL
Up to
03 @ 182,5 kg
03 @ 182,5 kg
03 @ 182,5 kg
Cut back the volume a bit.

AB CIRCUIT
3 rounds of weighted sit ups. hanging leg raises, ab wheel and side bends.
Upped the weight and reps a bit. Ouch.

[ktj4l]

Deads over 3 reps are overrated anyhow. Nice work!

[ulsak]

Those mighty pulls, If all danes were so strong, they wouldn't need any lifting equipment. Det er dejligt at se!

[snLassen]

Deads over 3 reps are overrated anyhow. Nice work!

I agree! Repping on deadlifts suck. Thanks ktj4l!

Those mighty pulls, If all danes were so strong, they wouldn't need any lifting equipment. Det er dejligt at se!

I got über dwarfed today at the gym - some dude pulled 230 for six reps for three sets... Long way to go!

Wendler 5 3 1: Boring But Big 3-Month Challenge, C2W2: Bench press.

At Performance Gym, good times! Wasn't happy about the technique on my 531 sets, so I decided to skip military press and work on my technique, using a narrower grip. Turned out a lot better - will use the new grip, about two fingers narrower, from now on.

BENCH PRESS
Up to
03 @ 100 kg
03 @ 115 kg
03 @ 127,5 kg - PR!

NARROWER GRIP BENCH PRESS
05 @ 100 kg
03 @ 110 kg
03 @ 115 kg
03 @ 120 kg
01 @ 125 kg

HS LOW ROW
Up to
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
08 @ 100 kg
Squeeze on all reps.

FRENCH PRESS
10 @ 32,5 kg
10 @ 32,5 kg
10 @ 32,5 kg
10 @ 32,5 kg
10 @ 32,5 kg

SEATED DB CURLS
10 @ 13,5 kg
10 @ 13,5 kg
10 @ 16 kg
09 @ 16 kg
08 @ 16 kg

FACEPULLS
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg

[ktj4l]

Nice bench session.