Frequency project experiment

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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)
https://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.

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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

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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

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workout 5:
press
175x5x3

BW dips: 3x20
Supersetted with pullups: 3x10

RC work

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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.