Thread: Lincoln's Guinea Pig Log

Ha. Thanks for that.

Bench press today. Did 7 @ 140 lbs for my >3 set. Followed with 5 x 10 bench with 30 lb dumb bells and 5 x 10 bent over DB rows. I had some left in the tank so I did some shrugs 3 x 12 with 45 lb dumb bells.

Got caught up - I'm back on schedule. Squats today - got 6 @150 lbs for >3 and did 5 x 10 at 65 lbs. Didn't bother with ab work after that - just foam rolled and stretched for a while to try and relieve the DOMS that are sure to come.

Sunday

Seated Press
6 @ 100lbs for >1 set

3 x 10 @ 55 lbs
2 x 10 @ 50 lbs

Pull-ups
Got 17 singles throughout the course of my workout, up from 13 last time, then got an additional 3 x 3 band assisted at the end

Today

Deadlift
5 @ 210 lbs for >1 set. Did these as singles with 15 sec RI

Good Mornings
5 x 10 @ 65 lbs

Hanging leg raises and ab wheel rollouts supersetted 5 sets of 5 reps each

==
Two good workouts - felt good throughout. Started using chalk for the first time to help with grips for deads - calluses feel a little throbby

I also started taking glutamine to see if that helps with recovery. Soreness is the worst in hamstrings after dead/gm day, sometimes lasting 4-5 days so we'll see if there is an improvement. 2 more >1 days until de-load week!

Bench day. Really wanted 5 reps at 150 lbs for my >1 but only got 4. Doubt crept in during the descent of my 5th rep and I was toast, got it halfway up and stalled out. Thing is, I tried envisioning 5 reps throughout the day and fear of failure crept in every time. I might be better off just going for broke on my all out set and not thinking about a number, just let it happen. Not sure.

Did 5 x 10 with 35 lb dumb bells. Increased from 30 lbs - felt like punishing myself. Same for bent over db rows.

All in all it was a long day. Not enough sleep last night and didn't start lifting until 10:15 pm, an hour later than usual. Gotta rest up for squat day, then I can recover some more during de-load week.

I will say that I think the glutamine is helping. Hamstrings not nearly as sore, even after a PR in deadlift and 5 x 10 good mornings.

Finished my >1 portion strong with a good squat day. 6 reps at 160lbs, and 5 x 10 @ 70 lbs for accessory. Needed to get 5 reps to beat my previous 1RM and beat that by a rep. I got stung by a bee on the tip of my toe yesterday, and oddly enough the pain forced me to keep my weight on my heels during squats, so there's a squat tip for you (waiting for a supplement company to start selling bee stingers)

I'll post some numbers tomorrow to show my progress.. or lack thereof in the case of bench press). I'll be de-loading then starting a new 531 spreadsheet after adding 5lb to my 1RM in press and bench and 10 lb in deads and squats.

Press
Weight Reps Est. 1RM
> 5 90 7 108
> 3 95 7 114
> 1 100 6 116

Dead
Weight Reps Est. 1RM
> 5 190 6 221
> 3 200 6 232
> 1 210 5 236

Bench
Weight Reps Est. 1RM
> 5 135 8 168
> 3 140 7 168
> 1 150 4 164

Squat
Weight Reps Est. 1RM
> 5 140 7 168
> 3 150 6 174
> 1 160 6 186


Steady progress in everything except bench. Some of this is probably form related so I'll keep working on it - but I'm also going to change my accessory work and see if it helps. Instead of 5 x 10 DB bench press I'm going to switch to BB bench, and instead of bent-over DB rows I'll try bent-over BB rows. Any other suggestions/tweaks to my program before I begin my next 531 cycle?