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  1. #1
    ACCWO Founder PanzeR-'s Avatar
    Join Date: Sep 2006
    Stats: 5'8", 230 lbs
    Posts: 2,285
    BodyPoints: 9154
    Rep Power: 4213
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    Frequency project experiment

    I didnt want to keep a log since I'm too lazy, but considering it's something decently new I thought some might be interested to see my progress.
    Starting lifts (april 2012): 540 (wraps) - 375 - 625

    This is a program based on Jim Wendler's frequency project:
    http://www.jimwendler.com/wp-content...ncyproject.pdf

    He uses 5-3-1 percentages and I'm a big fan of predefined work sets since I'm super lazy, studied too much into training and always question everything i plan by myself.
    I took the liberty of doing my own excel spreadsheet which you can download here (you can also edit but it doesnt matter if you screw it up, i can upload new ones per request)
    *****://docs.google.com/spreadsheet/...fRHpoaVE#gid=0

    It calls for 24 workouts in 28 days, so 2 wave of 5-3-1 in 1 month, no deload.

    First workout called for 3x3 on press + singles

    I did 3x3@185, then 205x1, 215x1 and 225x1 wich mean my overhead press is really bad, but not as bad as I expected. Will need to upgrade my traning max after 12 workouts.
    Added 3 sets of dips (BW=225) BW+135x8, BW+160x8, BW+180x6
    Added dips to get some decent triceps work, kept it submax.
    Added chins: BW+45x6, BW+70x6, BW+45x8, BWx12


    Second workout:
    Squats
    3x3x405

    Deadlifts
    3x3x510

    Deads are much harder than they should be. I blame the fact that i didnt pull heavy from the floor with any consistency in the past 3-4 months. Last year, during sheiko cms-prep, I was pulling twice a week above 80% for some pretty sweet volume.

    Then i supersetted some ghr and abs.
    Best total: 1540 (540-375-625) raw with wraps.
    My new training log!
    http://forum.bodybuilding.com/showthread.php?t=163855511&p=1286605701
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  2. #2
    ACCWO Founder PanzeR-'s Avatar
    Join Date: Sep 2006
    Stats: 5'8", 230 lbs
    Posts: 2,285
    BodyPoints: 9154
    Rep Power: 4213
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    workout 3

    Bench press (all paused)
    3x3x311
    335x1
    345x1
    355x1
    365x2

    Less than a year ago 375 was my pr. Pausing twice 365 by myself for about 3 seconds per rep feels REAL nice. 405 is comming!

    added 5 light sets of t-bar rows + rc stretch
    Best total: 1540 (540-375-625) raw with wraps.
    My new training log!
    http://forum.bodybuilding.com/showthread.php?t=163855511&p=1286605701
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  3. #3
    ACCWO Founder PanzeR-'s Avatar
    Join Date: Sep 2006
    Stats: 5'8", 230 lbs
    Posts: 2,285
    BodyPoints: 9154
    Rep Power: 4213
    PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000)
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    workout 4:
    Squats
    425x3x3
    445x1
    455x1
    Stopped there, hip flexors are so tight I had trouble locking out. My goal was at least to go 10 pounds above the 5-3-1 heaviest set this "wave"

    GHR 3 sets
    supersetted with leg raises and v-crunch
    Best total: 1540 (540-375-625) raw with wraps.
    My new training log!
    http://forum.bodybuilding.com/showthread.php?t=163855511&p=1286605701
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  4. #4
    ACCWO Founder PanzeR-'s Avatar
    Join Date: Sep 2006
    Stats: 5'8", 230 lbs
    Posts: 2,285
    BodyPoints: 9154
    Rep Power: 4213
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    workout 5:
    press
    175x5x3

    BW dips: 3x20
    Supersetted with pullups: 3x10

    RC work
    Best total: 1540 (540-375-625) raw with wraps.
    My new training log!
    http://forum.bodybuilding.com/showthread.php?t=163855511&p=1286605701
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  5. #5
    ACCWO Founder PanzeR-'s Avatar
    Join Date: Sep 2006
    Stats: 5'8", 230 lbs
    Posts: 2,285
    BodyPoints: 9154
    Rep Power: 4213
    PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000) PanzeR- has reached the pinnacle! Best possible rank! (+1000000)
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    Workout 6
    Squats
    405x3x3

    Deadlift
    475x3x3

    Adductors squeeze + dragon fly: 3 sets

    Hips are starting to get used to the frequency. I'm used to a lot MORE squat/deadlift/bench volume per week but I'm not used to go into the gym everyday.
    Best total: 1540 (540-375-625) raw with wraps.
    My new training log!
    http://forum.bodybuilding.com/showthread.php?t=163855511&p=1286605701
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