FG's 5/3/1 log

[Frat Guise]

C3, W2, D1

Press 130 x 8

DB press 55 5x10

Chins BW x 10, 8, 7, 6, 4

Some sloppy reps, might need to press another time per week as form seems to be consistently bad.

[Frat Guise]

C3, W2, D2

Deadlift 360 x 3 (prescribed reps only)

Decline situp BW 5x10

Face pull 80 5x10

Feels good man.

[Frat Guise]

C3, W2, D3

Bench 200 x 5

DB bench 100 x 10, 10, 10, 6, 7

Chins BW x 8, 7, 6, 5, 4

Static stretching / big money treadmilll time

Pretty flat going in. Lower back still feels like shit, tweaked it on rep 5 and called it quits early.

[Frat Guise]

C3, W2, D4

Squat 225 x 8

Leg ext. 60 5x10 (unilateral)

Leg curl 145 5x10 (bilateral)

Same old stuff, weight is trivial but totally gassed / arms falling asleep around rep 8.

[Frat Guise]

C3, W3, D1

Press 140 x 4

Press 140 12x1

Chins BW x 8, 7, 4, 7, 5

Attempted to apply some of the tips in the new SS 3rd. ed. press article - felt better almost immediately (though a bit wobbly at first). Did a bunch of singles at 140 for practice in lieu of normal DB press assistance work.

[Frat Guise]

C3, W3, D2

Deadlift 380 x 1 (prescribed only)

Face pull 100 5x10

Decline situp BW 5x10

Static stretching / running

Pulled conventional just to test a couple things out - didn't really learn anything new.

[Frat Guise]

C3, W3, D3

Bench 215 x 2

DB bench 100 x 10, 10, 10, 6, 5

Chins BW x 8, 7, 5, 5, 5

Static stretching

Oh man, fucking terrible. First rep was practically on my stomach, was so out of position could barely squeeze out a second rep. Bench continues to be terrible about half the time.

[Frat Guise]

C3, W3, D4

Squat 235 x 8

Leg ext. 60 5x10 (unilateral)

Leg curl 145 5x10 (bilateral)

Static stretching

Squats are feeling better than they ever have. Granted the weight is still relatively low, but they've never felt this dialed in before.

[Frat Guise]

C3, W4, D1 / 2 (deload)

Press 95 x 5

Deadlift 225 x 5

Did only a couple sets of assistance stuff and played some racquetball. Combining workouts due to the holidays.

[Frat Guise]

C3, W4, D3 / 4 (deload)

Bench 135 x 5

Squat 150 x 5

DB bench 100 3x10

Chins BW 3x5

Static stretching