Fictition Does 5/3/1

[fictition]

I tend to lose my paper logs every three months or so. I figure it will help to have a long term record as I transition from linear progession to 531.

Tested my maxes 10/20 and 10/22
M/29/215
Squat 350
Bench 255
Dead 435
Press 175
Didn't max PC without bumpers, last work set was 195x3x5


10/26
5/3/1 Week 1
Forgot to write down my weights, not a good start. Did percenteges from memory and ended up a little light.

Dead
225x5
275x5
310x9

Good Morning
Started these light, felt easy
45x10
95x10x2
115x10x2

Chin
BWx5,4,3,3,3

BB Curl
75x10x3

[Paul Sousa]

9 reps on a week 1 max set is pretty much spot on. Was it a tough 9, or did you cut it short with some reps to go? If you had maybe one more rep left then I'd say it was the right weight for you, and you should base your training max off of that (310/.85 = 365).

[fictition]

The #9 were moderately tough, I may have had one or two more left in me. Adjusting my training max down 390 to 365 probably makes sense considering how hard 435 was last week.

[fictition]

10/27

Bench
155x5
170x5
200x10

Incline DB Bench
65x10 Started too heavy
60x10
55x10
50x10x2

DB Row
65x10
75x15
90x10

[fictition]

10/29

Squat
Was very stiff thorough the warmups, some quality time with the foam roller is due tonight.
205x5
240x5
270x12

Cable Step up- Knee Height
80x10L 10R
70x10x2

Situp
10x5

[fictition]

10/30

Press
110x5
125x5
140x10

Dips
Triceps were pretty worn out for these, original plan was to do sets of 10.
10,8,5,5,5,5

Chin
5,3, several sets of 8 with increasing assistance

[fictition]

11/1

Dead
I pulled these for 5 instead of 3, realized my mistake right after I finished my last set
260x5
295x5
330x8

Good Morning
115x10x5

DB Row
Realized that my schedule for last week had me doing pullups on the first and last day of each week. Considering how dead I was on Sat decided to swap rows and pullups on the deadlift and bench days.
75x10
85x10x2

[fictition]

11/3

Bench
Warmups felt heavier than they should have, main set was OK but I wanted 8 reps.
165x3
185x3
210x7

DB Incline Bench
60x10x5

Chin
4x4

[fictition]

Left knee has been sore along for the last three days and patella clicks every time i straighten it. I had similar simptoms to these through my early-mid twenties that had gone away when I started squatting regularly. They have returned periodically when I would miss more than one workout in a row or several in a month. I had some concern that squatting only once a week might cause them to come back. I'm considering switching to Dead/BBB Squat and Squat/BBB Dead to get two squat days a week in. Anyone had similar experience?


11/5
Squat
225x3
255x3
285x8

Leg Press
270x10x2
360x10x3

Situp
12x5

[fictition]

11/7

Press
115x3
130x3
150x8

Dip
Not sure if I was fresher, got stronger since last week, or just didn't burn out with a set of 10 but these went up much easier this week than last.
5,5,6,6,6,6,6

Chin
5,4,4,4


11/8
Dead
275x5
310x3
350x7

Squat BBB at 50%
Decided to make the switch to see if this helps the knee. These were harder than they look on paper after heavy deads. Two hours later knee feels ok but to soon to tell, abs are a bit sore.
160x10x5