FG's 5/3/1 log

[Frat Guise]

C2, W1, D1

Press 125 x 8

DB press 45 5x10

Chins BW x 8, 7, 4, 4, 3

[Frat Guise]

C2, W1, D2

Deadlift 330 x 8

Back extension BW 5x10

Decline situp BW 5x10

Huge lower back pump/tightness after deadlifting, might have been out of position towards the end of the set.

[Frat Guise]

C2, W1, D3

Bench 185 x 9

DB bench 80 5x10

Snatch grip BTN press 50 5x10

Bench felt better than it had in some time, need to focus more on proper breathing / squeezing abs.

Still way more sore from deadlifts on Tuesday than I'd like to be.

[Frat Guise]

C2, W1, D4

Squat 200 x 10

Leg ext. 50 5x10 (unilateral)

Leg curl 140 5x10 (bilateral)

Lower back started screaming around rep 8, called it quits a bit early.

[Frat Guise]

C2, W2, D1

Press 130 x 8

DB press 45 5x10

Chins BW x 8, 7, 5, 4, 4

Very tired going in, turned out better than expected. Only tied the previous cycle's reps at the same weight, but felt better this time.

[Frat Guise]

C2, W2, D2

Deadlift 350 x 7

Decline situp BW x 10, 10, 10, 8, 6

Static stretching / five sets of burpees

Lower back has been feeling not so great for the past couple weeks, didn't do BW back extensions. Tried a steeper angle for situps and couldn't finish the full 5x10.

[Frat Guise]

C2, W2, D3

Bench 195 x 7

DB Bench 90 x 10, 10, 8, 9, 8

Snatch grip BTN press / Cable crossover

Had five delightfully perfect reps then lost position on rep six, muscled one more but it was ugly. BTN press was causing neck pain, switched to some cable crossovers. Need to rethink second bench assistance movement.

[Frat Guise]

C2, W2, D4

Squat 215 x 10 (out of breath)

Leg ext. 50 5x10 (unilateral)

Leg curl 140 5x10 (bilateral)

Static stretching

Weight is still trivial, but already feeling the lower back pump towards the end of the set.

[Frat Guise]

C2, W3, D1

Press 135 x 7 (rep PR)

DB press 50 5x10

Chins BW x 8, 7, 6, 5, 4

Static stretching / 15 min. on stationary bike

Felt heavy but moved well, rep PR.

[Frat Guise]

C2, W3, D2

Deadlift 370 x 1

Decline situp BW x 10, 10, 10, 10, 5

Static stretching

Lower back is still a mess, stuck with the prescribed number of reps only (may do this for some time). Weight was trivial, going to be a long slog up to some productive deadlift numbers.