FG's 5/3/1 log

[Frat Guise]

C2, W3, D3

Bench 210 x 4

DB bench 90 5x10

NG chins BW x 6, 5, 4, 4, 3

Burpees, 3 sets

Had another rep or two left in the tank but didn't have a spotter and wussed out. Bench is feeling much better (i.e. chest staying up and not losing arch) with more focus on breath control.

[Frat Guise]

C2, W3, D4

Squat 225 x 8

No assistance or stretching

Racquetball

Had to lift at the girlfriend's gym - bars there have flat spots and are exceedingly strange. Didn't have a great set or time for assistance / stretching but oh well.

[Frat Guise]

C2, W4, D1 (deload)

Press 60, 70, 85 x 5

DB press 50 3x5

Chins BW 3x5

Lots of static / dynamic stretching

Guess there is no real reason to log deload-week sessions but oh well.

[Frat Guise]

C2, W4, D2 (deload)

Deadlift 135, 195, 235 x 5

Decline situps BW 2x10

Lots of static stretching

[Frat Guise]

C2, W4, D3 (deload)

Bench 95, 115, 135, 135 x 5

DB bench 100 2x10

Chins BW x 8, 7

Did an extra set at 135 while fooling around with a belt.

[Frat Guise]

C2, W4, D4 (deload)

Squat 95, 120, 145 x 5

Lots of static stretching

[Frat Guise]

C3, W1, D1

Press 125 x 7 (and 125 x 5)

DB press 50 5x10

Chins BW x 9, 9, 4, 5, 5

Static stretching and one mile jog on track

Oh man, sloppy pressing. Did an extra top set out of frustration. Bad pressing seems to be a trend following a deload week.

[Frat Guise]

C3, W1, D2

Deadlift 340 x 5

Decline situp BW 5x10

Facepull 80 5x10

Lower back didn't feel great, but it also didn't feel terrible (sticking with prescribed reps only).

[Frat Guise]

C3, W1, D3

Bench 190 x 8

DB bench 100 x 10, 10, 9, 8, 6

Chins BW x 8, 7, 7, 5, 3

Form was pretty decent (emphasis on "chest up").

[Frat Guise]

C3, W1, D4

Squat 210 x 10

Leg ext. 50 5x10 (unilateral)

Leg curl 140 5x10 (bilateral)

Static stretching

Squats are feeling far better than they have in a long, long time.