I'd wager it's the decreased volume and increased intensity.
Saturday 12/05/15 BW=180, Waist=31.75, Kcal/day (7 day average)=2757
Squats (531): 5x255, 3x290, 1x325, 3x290, 4x290
SGDL: 5x135, 5x245, 5x245
Ab Wheel: 2x20 reps
Prior to starting this log last month I had been doing 5/3/1 without the 531 week. I am actually progressing better now with the full three week rotation (555, 333, 531). I don't know if it is because of the added intensity of the heavy single on the 531 week or whether it is because the volume is less on the 333 and 531 weeks, which allows me some recovery I wasn't getting when I just alternated 555 and 333.
I'd wager it's the decreased volume and increased intensity.
Sunday 12/06/15 BW=180lb, Waist 31.75in, Kcal/day (7 day average)=2749
Overhead press (555) 5x90, 5x100, 4x115 (miss), 4x115 (tried again for 5 but missed), 6x100, 6x100
Weighted Chins: 8xBW, 5xBW+25, 5xBW+25, 3xBW+45
Incline Press: 5x145, 5x145
BB curl: 5x90, 5x90
Reverse BB curl: 8x80, 7x80
Weighted Dips: 5xBW, 5x(BW+45), 5x(BW+45)
Monday 12/07/15 BW=180lb, Waist=31.75in, Kcal/day (7 day average)=2739
Squats (light): 5x275, 5x275, 5x275
Deadlifts (555): 5x265, 5x305, 5x345, 5x315
Woke up not feeling not quite right. Felt very beat up from the previous three days, almost like I was coming down with something. Decided to go anyway and made my lifts but it wasn't pretty.
Last cycle I was scheduled for 5x340 but threw on 345 and did it easily. This cycle I was actually scheduled for 5x345 and it was hellish. Barely made it and form felt sloppy.
Going to take a nap now.
Last edited by Culican; 12-07-2015 at 05:40 PM. Reason: fixed date on training.
You do a shit-ton of work in four days--no wonder you feel beat up. Finding that extra off day in the middle would help, as would maybe backing off on some of the supplemental work. With weighted chins and dips, are incline press and curls really necessary? Or vice-versa?
Impressive, if you can keep it up.
I am almost thinking that I should switch my work schedule (I work 4x10 with Monday off). I could take Wednesday off instead of Monday and do my deadlifts and light squats then. (There is only one gym location I know of that still has the round plates and as luck would have it, it is too far from my house for a workday. All the close locations have those stupid 12-sided plates. Fine for other days but not deadlift day.)
I realize that too many assistance (or even junk exercises) can cause problems. They are easy to put in and hard for me to take out. Having said that, I think the four consecutive day thing is the real killer.
BTW, when I woke up from my nap I still felt off and took my temperature. It was 99.5 (I am usually rock solid at 98.6 in the afternoon if I am not sick) so I may be getting a touch of something. Or maybe it was just the blankets overheated me..
Last edited by Culican; 12-07-2015 at 06:01 PM.
I hate those dodecahedron plates. It's why I left 24hr Lameness a few years ago.
Friday 12/11/15 BW=181, Waist=31.75in, Kcal/day (7 day average)=2779
Bench Press (555): 5x135, 5x155, 3x175*, 3x175*, 5x155, 5x155. *Was supposed to make 5. No improvement since last cycle when I also missed it. I decided to widen my grip on my backoff sets and it felt better. I have been using a narrower than normal grip since Sept because I tweaked my shoulder but that is almost better now. The wider grip does feel a bit stronger for me so I will see if it helps going forward.
Chins: 10xBW, 10xBW, 12xBW
Seated dumbell press: 5x52.5, 5x52.5, 5x52.5 Have been using 50lb on these for a while now and just trying to increase reps. 50s were in use tonight so I grabbed the 52.5s. Now that I have graduated to them, I won't go back down to 50.
Dumbell curls: 6x40, 6x40
Saturday 12/12/15 BW=181, Waist=31.75, Kcal/day (7 day average)=2781
Squats (555): 5x225, 5x260, 3x295*, 3x295*, 5x285, 5x265
*Of course these logs are all fun and games until I start missing my lifts. Then I have to put it out here for all to see. Repeated 295 to see if I could get 5 but couldn't. In penance I raised my two backoff sets up from 260.
SGDL: 5x135, 5x225, 5x245
Ab Wheel: 2x20 reps