FG's 5/3/1 log FG's 5/3/1 log

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Thread: FG's 5/3/1 log

  1. #1
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    Default FG's 5/3/1 log

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    C2, W1, D1

    Press 125 x 8

    DB press 45 5x10

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

  2. #2
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    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.

  3. #3
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    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.

  4. #4
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    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.

  5. #5
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    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.

  6. #6
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    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.
    Last edited by Frat Guise; 10-11-2011 at 05:28 PM.

  7. #7
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    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.

  8. #8
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    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.

  9. #9
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    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.

  10. #10
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    starting strength coach development program
    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.
    Last edited by Frat Guise; 10-18-2011 at 06:11 PM.

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