I am going to finally start a log here. 60 y.o. male, 5'9”, 180.5lb. Been cutting very slowly for about a year, bodyweight last October was 198.5lb. All my lifts have been fairly stagnant over the last year because of this, except for my deadlift.
Following 531 and using two backoff sets of second set last. Deadlifts only get one backoff set.
My work schedule makes it very difficult to have anything but 4 consecutive days; my training days are Fr-Sa-Su-M.
Wondering if I might have better results if I had a ON ON off ON ON off off schedule for lifting.
Will start this log as of last Friday, which was in my 333 week. For 531 purposes a new week starts on Sunday. So two days below are from the 333 week and two are from the 531 week.
I weigh myself every Thursday upon waking up (weight listed for each day is based on the previous Thursday).
Friday 11/6/15 BW=180.5
Bench Press (333): 3x140, 3x160, 3x180, 4x160, 4x160
Chins: 11xBW, 10xBW, 10xBW
Seated dumbell press: 7x50, 7x50, 7x50
Dumbell curls: 9x37.5, 8x37.5
Saturday 11/7/15 BW=180.5
Squats (333): 3x235, 3x270, 3x305, 3x270, 5x270
RDL: 5x245, 6x245
Ab Wheel: 2x20 reps (kneeling, I can't do these standing yet.)
Sunday 11/8/15 BW=180.5
Press (531) 5x97.5, 3x112.5, 1x125, 3x112.5, 4x112.5
Weighted Chins: 7xBW, 5xBW+25, 6xBW+25, 5xW+25
Incline Press: 7x135, 6x135
BB curl: 8x80, 8x 80
Reverse BB curl: 6x80, 6x80
Weighted Dips: 7xBW, 6xBW+25, 6xBW+35
Monday 11/9/15 BW=180.5
Squats (light): 3x(5x270)
Deadlifts (531): 5x300, 3x340, 1x380 (pr), 3x340
I will enter each day individually going forward.