First PL meet training log

[bigstve121]

Fri
OHP
125x5--was supposed to be 115 I mis-loaded the bar.
130x5
150x6

Wide grip pullups, sternum to bar.
6x6

Face pulls
70x10
90x10,10

[bigstve121]

Squats start of 3 week
220x3
250x3
285x7 -- Very happy with this set, felt good. I took longer to warm-up. plus it was over 90 degrees in the gym. Maybe these old joints just need more of a warm-up on squat day...it seemed to work today!
Experimented with knee wraps after my work sets. 285x1 just to get a feel. Probably wasn't deep enough. Went to 225x3 and felt better, did the wraps a little looser on this set. They will def take some getting used to!

RDL
135x10
185x10,10,10 Forgot my straps so I was limited by what my hook grip could handle. I haven't done these since I was on TM, but reviewing my old log, they really seemed to help drive my DL, so i am going to stick with them for a while.

Overhead walking lunges
45x16,16,16

Supersetted with some calf raises. Great burn/pump!

With the holiday tomorrow I'll get to hit Bench a day early!!

[bigstve121]

Wow, my hamstrings are lit up from RDL's yesterday!
Today was:
Bench
195x3
225x3
250x6.5 Couldn't lock out that 7th rep!!! Aargh! Oh well i was happy with how this felt.
Added slingshot
250x6,6,6 all reps paused at bottom.

Tri pushdown
100x12
120x12
140x10

Supersetted with abs on the incline bench while holding a 25lbs plate overhead. 3x12, these were fun!

Bicep curls. 70lbs on the ez-cur bar, 3x10 with 1 minute rest periods. Good burn.

Next up is DL day, it will be either wed or thur depending on when my hamstrings are ready!

[bigstve121]

Combined DL and OHP today. My schedule is really limited this week and next so I may have to combine 4 days down to 2 days in the upcoming weeks. Not ideal, but gets it done.

DL
255x3
295x3
345x3

OHP
115x3
140x3
160x3

No extra reps with anything today due to time crunch.

[bigstve121]

531 week, and I only have 2 days to lift this week so Im doing combo's.
Squat
235x5
270x3
300x5--felt awesome!

Bench
210x5
240x3
264x4 -- felt great

RDL
135x10
205x3x10 with straps

Finished off with 3 sets of: 20 walking lunges/5 L pullups.

Fri will be DL and OHP day

[bigstve121]

Forgot to post my DL/OHP day from last Fri. I have been on De-load so my head is out of the game. Here it is/was
DL
275x5
310x3
345x3

OHP
130x5
150x3
165x3

Ok, my schedule is back to normal and I'm looking forward to really pushing my last sets on this next cycle. Sun will be the start of my 5's week.

[bigstve121]

Today is the start of my 5th month on 531. Happy Father's day!!
Squat
210x5
245x5
275x10!!! PR!! I remember when 275 used to be heavy not that long ago...

RDL
135x10
210x10,10,10 with straps

Some calf raises. That was all.

Tue is Bench! Looking forward to this month, things have calmed down in my personal/work life so I really want to push it this month. I will be travelling during my 5/3/1 week, i'll either squeeze in all the lifts before I leave, or I'll do a day or two at an out of town gym...

[bigstve121]

Bench
185x5
215x5
240x9 (PR!!) really wanted 10 reps, but I am happy with how this set went. A PR is a PR...

Forgot my slingshot so I just did some CG Bench with short rest periods
135x10
155x10,10

Superset
Tri push down/EZ bar curls (wt on bar)
110x10/70x10
120x10/80x10
130x10/90x6

Tomorrow is DL day!

[bigstve121]

DL
245x5
280x5
320x5--My DL's are just not feeling strong lately, so I stopped at 5 reps. I'm a little frustrated with DL's right now. Everything else is moving up nicely, but I feel like these are going backwards. Maybe I'm overthinking it....

Pendlay Rows
185x5,5,5

Superset with weighted sit-ups. This was an early morning workout, short on time.

Fri is OHP

[bigstve121]

OHP
115x5
135x5
155x4...ugly...not sure what happened...wimped out!

75x10,10,10 -- just to get some volume in

Shoulder rehab work

C2 row sprints: 30s on/60s off x10. total about 1500m

Looking forward to squats on Sun