FG's 5/3/1 log

[Frat Guise]

Random stuff

Deadlift 405x3.5, 365x5, 315x8

Bench 135 2x15

Calves 95 2x15

Almost had 405x4 but grip was a bit tired and couldn't lock it out before I dropped it. Ate a ton the last couple days and had a surprisingly good session.

[Frat Guise]

Ok, back to business. I'm relatively moved in, I've got a new gym that will be adequate, it's time to see where I am. I'm down to about 208-210 lbs. and I haven't been in the gym consistently at all, so this week will be seeing where I am. Then, it's back to 5/3/1, but possibly without squats (maybe RDL + leg press?).

[Frat Guise]

Getting back at it, press

Press 135 3x3

Press 95 2x9

Chins BW 4x8

Calves

Went for a fourth on each set, couldn't do it. Didn't lose quite as much as I thought, but I'll have to adjust my 5/3/1 max down a bit for the press.

[Frat Guise]

Getting back at it, deadlift

Deadlift 405 1x3, 1x2

Deadlift 365 1x5

Bench 135 2x10 (paused)

All of the 405 and two of the 365 reps were strapped. Amazing new find - the new gym has a deadlift bar jack.

[Frat Guise]

Getting back at it, bench

Bench 135 2x5, 165 2x5, 175 1x5, 185 1x3 (paused)

Klokov press 45/55/65/75/80 1x5

Legs press 275 2x12

RDL 190 1x9

Calves

I'll have to adjust my bench weight down a bit as I'll be doing all reps paused. Pausing limits my weight at the moment, but it feels so much better on my shoulder it's a no-brainer.

[Frat Guise]

C9, W1, D1

Bench 150 x 10 (paused)

Bench 135 x 10/8/8 (paused)

Klokov press 45/55/65/75/85 x 5

Calves

Didn't have access to the internet and couldn't find my top weights - actually did 165 and adjusted the reps based off of 150. Paused benching is definitely harder, but generally feels good about 90% of the time (vs. maybe 50% of the time with touch and go).

[Frat Guise]

C9, W1, D2

Deadlift 335 x 10 (DOH)

Deadlift 315 x 8 (straps)

RDL 135 2x10

Ate my face off last night, everything felt fantastic (aside from the bar scraping my severely sunburned shins).

[Frat Guise]

C9, W1, D3

Press 110 x 8

Press 95 x 9/8/8

Calves

New gym closes earlyish on Sundays, rushed and unremarkable session.

[Frat Guise]

C9, W2, D1

Bench 160 x 9 (paused)

Bench 145 3x7 (paused)

Cable crossovers

Klokov press 45/60/75/90 x 5

Everything felt decent enough.

[Frat Guise]

C9, W2, D2

Deadlift 355 x 10 PR (5 DOH, 5 straps)

Deadlift 315 x 5 (straps)

Calves

Abs

Huge PR, but I've only had the straps for a couple weeks. There's definitely no way I could pull 355x10 without straps, even mixed. Totally sold on straps as a training tool; my grip hasn't suffered one bit, and everything else is significantly stronger with the extra work the straps allow. Pulling every rep possible DOH is key.

On a side note, this set was probably the first ever that my legs were the limiting factor. My sorry ass quads couldn't break rep 11 off the ground, not that it matters too much. Not squatting will catch up to me at some point, but probably not for a good while (hams were sputtering towards the end, probably couldn't have finished rep 11 even if I broke it off the ground).