I started 531 again in November after taking 5 months off for family medical reasons. When I checked my 1rm at the start they were:
Press-155
DL- 365
Bench- 220
Squat- 240
Right now my calculated maxes are:
Press- 171
DL- 380
Bench- 280
Squat- 273
I will check my actual 1rm after I finish my current cycle, on 3s week right now. My stats are 40 yr old male, 210 pounds at ~20% bf.
I have been doing FSL for the last few months but am switching to 5x5 for assistance work to see how it goes.
Main lift: Deadlift
Agile 8
Warm up sets
245x3
280x3
315x7 (PR)
Assistance: Squats
190x5x5
They felt really good but I’m still no where close to where I should be.
Will do some conditioning on the bike tonight. I did OHP yesterday but won’t bother back posting it.
2/7/2014
Bench Day
Warm ups
155x3
180x3
200x12 (matched last PR)
225x4 had a good spotter and wanted to push a little more
175x5x5
DB rows
50x10
65x10
80x10x3
BW dips
3x10
2/10/2014
Squat Day
Warm ups
170x3
195x3
220x8(PR)
190x5x5
2/11/2014
OHP
Warm ups
110x5
125x3
140x7(PR)
115x5x5
BW chins
4x10
DB rows
70x10x3
BW dips
3x10
2/12/2014
DL
Goblet squats
Warm ups
275x5
300x3
335x6 (huge PR) if I had another left in the tank it would have been really ugly
Squats
190x5x5
GHR
2x10
2/13/2014
Bench press
Warm ups
165x5
190x3
210x10(matched last 2 PRs)
175x5x5
DB rows
70x10x5
Feeling a little beat up at this point but I will have a long weekend with the fam and then a deload week before my 1rm attempts.
I’m thinking about competing in a USPA meet in May. Putting in the work already so I might as well see what I can do when it counts.
2/14/2014
Squat
Warm ups
180x5
205x3
230x8(another big PR) been a good freakin week for legs!
190x5x5
2/18/2013
Deload week
OHP
Warm ups
95x3
115x3
125x3
Power cleans
135x5
155x5
185x5
Light cardio.
2/19/2014
Deload cont…
DL
Warm ups
235x3
270x3
305x3
Squat (cleaned and pressed from the floor for each set)
135x8x5
5 story stair sprints x3
2/20/2014
More deload
Bench
Warm ups
145x3
170x3
190x3
135x10x3
EZ curls
75x10
85x10
95x10
BW dips
10x3
Lat pull downs
100x10
110x10
120x10