FG's 5/3/1 log

[Frat Guise]

C4, W3, D3

Bench 220 x 2

Bench 205 2x3, 185 3x5

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

Disappointing result (rep-wise), but felt quite good. Moved grip out to index finger on the rings.

[Frat Guise]

C4, W3, D4

Squat 245 x 8 (out of breath)

Squat 225 5x3

Bunch of static stretching

[Frat Guise]

Note - this week should be C4, W4 (deload) but I'm skipping it because of how the holidays fall.

C5, W1, D1

Press 130 x 5

Press 115 5x3

Chins BW x 7, 7, 6, 6, 5

Fucked up my back at work - went in pretty frustrated and without much energy. Barely squeaked out the required reps.

[Frat Guise]

C5, W1, D2

Deadlift 355 x 5 (prescribed only)

Face pull 122.5 5x10

Decline situp BW+12.5 5x10

Felt my hams doing a bit more work than usual - maybe all this stretching is paying off and I'm getting a better start position?

[Frat Guise]

How nice, lost a month of my training log.

Currently on C6, W2, D4

[Frat Guise]

C6, W2, D3

Bench 215 x 3

Bench 185 3x5

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

Bench felt surprisingly good, must have been the extra burrito.

[Frat Guise]

C6, W2, D4

Squat 250 x 8 (technically a PR haha)

Squat 225 3x5

Left hip flexor / IT band was quite sore today.

[Frat Guise]

C6, W3, D1

Press 145 x 3

Press 135 3x3

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

Busted out three beautiful reps but didn't keep the bar close on the way down on the last one, screwed myself out of a fourth.

[Frat Guise]

C6, W3, D2

Deadlift 410 x 1 (sumo)

Deadlift 410 x 1 (conventional)

Racquetball

Some more thoughts on deadlifting

Been making a run at some PRs with a sumo (probably closer to semi-sumo) stance recently - it feels unbelievably weak but the weight gets up somehow. Today, just finishing the last warmup (365x3) was close to a limit set. The work set (410x1) was pure bone on bone. Out of frustration, I pulled another rep conventional, and it felt easily 100 lbs. lighter (hook grip all around).

I know, for a fact, that my exceedingly long femurs put me in a bad position to pull conventional. However, I just don't think there's any future in sumo deadlifting for me. I guess the next step is to work on hip mobility and try to find a way to pull conventional, because sumo just feels terrible.

However, I have noticed that I've been stuttering towards the end of my sumo sets, leading me to believe all my conventional pulling in the past has been pure back, with very little hamstring involvement. This makes me very nervous in the long term.

[Frat Guise]

C6, W3, D3

Bench 225 x 2

Bench 165 3x5 (paused)

Chins BW+25 x 4, 3, 3, 2, 1 (dead hang)

Had to pull the bench away from the wall for a spot, was sliding all over the damn place. The two reps I did finish felt pretty good though.