FG's 5/3/1 log

[Frat Guise]

BW nope

Press........................100 1x5, 115 1x5, 130 1x4
BBB press..................65 5x10 +
Unilateral leg press machine
Calves (DB)...............BW+27.5 3x10 +
Machine calves

Bah, knew I should have taken a deload week. Might just do that next week, I dunno. Did the wrong type of calves for some reason.

[Frat Guise]

BW 203

Sumo rack pull.........................420 1x5 +
Low incline DB bench................70s x 10/8/7, 50s 1x15
Calves (machine)......................150 3x10 +
Hamstring curl..........................100 x 10/8/6

[Frat Guise]

BW nope

Uni leg press..............95e 3x10 +
Press........................75 1x5, 85 1x5, 95 1x5 (deload)
Calves (machine).......155 3x10 +

Short deload session.

[Frat Guise]

BW 205

Sumo rack pull...................425 1x5 +
Low incline DB bench..........70s x 10/8/6, 50s 1x15
Calves (DB).......................BW+30 x 8/9/6

Very slow DL reps, but done.

[Frat Guise]

BW 205

Press.................................85 1x5, 100, 1x5, 110 1x5 (can't remember exact # of reps)
BBB press..........................67.5 5x10
Calves (machine).................can't remember

Whoops, forgot to log this one. Reset press by 10%.

[Frat Guise]

BW 205

Sumo rack pull....................430 1x5 +
Low incline DB bench...........70s x 10/8/8, 50s 1x15
Calves (DB)........................BW+30 3x10 +


Whew! Rough but done. It's crazy how much easier sumo is to rep out than lift heavy.

[Frat Guise]

BW nope

Press...............................95 1x3, 105 1x3, 115 1x7 (or so, can't remember)
BBB press........................70 5x10
Unilateral leg machine........100e 3x10 +
Calves (machine)...............170 3x10 +

Not sure why I put 67.5 for BBB press last time, also forgot to log the leg pressing.

[Frat Guise]

BW 208

Sumo rack pull...................435 1x3 (deload)
Low incline DB bench..........70s x 10/10/7
Calves (DB).......................BW+32.5 x 10/10/7
Flat DB bench.....................55s 1x17

Been a little round the last couple times, couldn't keep any semblance of a flat back this time. Could have round-backed it easily, but why. Will deload ~10% to 390 and work back up.

[Frat Guise]

BW nope

Press............................95 1x3, 105 1x3, 115 1x7
BBB press.....................70 5x10
Unilateral leg press.........102.5e 3x10 +
Calves (machine)............175 x 10/8/7

[Frat Guise]

BW 205

Sumo rack pull.........................390 1x7 +
DB bench.................................70s x 10/8/7
Low incline DB bench.................45s 1x22 (too light)
Calves (DB)..............................32.5s x 10/8/7

Whoops forgot to log this one, I think that was pretty much what I did.