5/3/1 BBB: Cycle 2. Week 2. Dead

BW - 204

Deadlift -
135X5
185X5, 5
225X3
260X3
295X8

Deadlift hold -
295X1X15sec.

Hypers -
BWX12
5X15, 15, 20
10X20

Ab Wheel- 1X2

Swiss Ball Crunches - 4 sets of 15-30

80%+ session.  295X8 is an all-around PR on Deadlift.  I really should try to enjoy these more, as they're bound to dry up again sooner or later, but it's become so routine for me to set PR's in this lift. I've only ever crapped out on Deadlift twice. Once was October of 2011 when I tried 315 for the first time and it wouldn't budge, and the second was in July of this year when I first started 531 Full-Body and ended up having to lower my training maxes across the board because I had lost a lot of strength in the lead up to opening a show.

Grip strength is starting to get dicey double-overhand, and that's why I added another 1 rep set just to time out my holds.  This was just an idea, and I might try to go with something more conventional, as my hands/forearms don't feel sore the day after.  I should probably also just start using chalk for my top sets to make sure it's less of an issue.

Added a bit more weight and reps on the hypers today, so that's cool.

Went to do the ab wheel, and my abs started screaming at me right away.   Guess they weren't fully recovered from last time.  Pretty weak.  I did some chiropractor crunches to get some work in on them anyway.

5/3/1 Full-Body: Cycle 4. Week 2. Squat

LRB Diet - Week 8

BW - 197

Squats -
BarX10, 10
95X5, 5
135X3, 3
165, 190X3
215X9
135X15

Pendlays -
BarX15
110, 145X5
130X17

SL High-Pulls -
130, 145, 165, 165, 170X5

Dips -
BWX5, 5
+35X8, 6, 4

Chiro Crunches - 1 set of 40

Ab Wheel - 2 sets of 6

80+% session.  I won't say +10%, because RPE was pretty high on everything, but lots of little PR's today.

215X9 is an all-time Rep PR, and projects to an all-around PR with my deeper form.  Added 5 reps to my back-off set weight.  Will try for 20 with 135 next time.  It looks like the weight for my 35 birthday squats is going to be at 125, so 135 for 20 should be a good prep for that attempt.  Might want to add a 2 sets of 10 to follow it though.  40 total reps with 135 might be even better prep.

I also added additonal sets to my squat warm-ups based on a recent article by Paul Carter.  I will say that the 2nd set of each warm-up weight felt better than the first.  Hard to say if it helped my top sets any.  I'll try to keep this up with Squating and Benching and see if I think it's having an impact.

130X17 is a small all-around PR on the dead-stop rows.  The last few reps had one or two breaths between each, though.

16X5 was my previous best on the High-Pulls.  They still felt like they were right at the top end, but I suddenly remembered 2.5 lb. weights!  So I was able to bump up to 170 and get 5 for a small all-around PR on this move as well.

8 reps with 35 lbs. was my goal for dips this session and I got it.  Next session, I will go for 5 with a 45.  After I get back from vacation, I'm going to reset to BW dips for a little bit, and start pausing my reps at the bottom.  I'm worried that I've started cutting reps high, and pausing is the best way I know to fix that for any movement.  Looking forward to feeling humbled.

Started to do the swiss-ball crunches per normal, but I'm getting really bored with them.  I've noticed that an Ab Wheel has been able to stay at the gym for a while without being stolen, so I'm going to switch to that for awhile. 

5/3/1 Full-Body: Cycle 4. Week 1. Press/Dead

LRB Diet - Week 8

BW - 197

Pause Squats -
BarX8
95, 135X5
160, 185, 210X3

Klokovs -
BarX10
55, 65X5
75X15

Deadlift -
135X5, 5
190, 220X5
250X11

Shrugs -
225, 315X10
405X5
425X3, 3, 3, 3, 3
455X1, 1, 1, 1, 1, 5

Chiro Crunches - 5 sets of 40

Pretty satisfying session, and looking leaner than I've been in over a year.  That 210X3 still felt pretty heavy though.  Probably an 8 or 9 out of 10 on the ol' RPE scale.

Klokovs felt a bit back on track.  I approached them somewhat differently, in that on the first 3 sets I paused every rep on my back so that I would have to take them from a dead-stop.  Then on the top set, I paused every 5 reps for breath.  The hardest part of this lift is breaking it off the neck, and that's why I "trained" the pause/break on all the up-sets so that I would be prepared for the top-set.  As the weight increases on this lift, I'm going to try and incorporate more pausing.  The difference between attempting this lift from a pause vs. with the stretch reflex is pretty drastic.

250X11 is right in the strength range for my last session, is a Rep PR for the 9-11 rep range, and everything felt pretty good.  So that's a good session.

So with shrugs I really hemmed-and-hawed and decided to go up to 455 for singles, and then when I decided to do max reps on the last set, I got 5 which is hilarious.  So next time, I'll do 455 for my triples I guess, and do 475 for singles and see how many reps I get at the end with that.

Heavy, heavy back day so I did crunches for my core work.

5/3/1 Full-Body: Cycle 4. Week 1. Squat

LRB Diet - Day 48

BW - 198

Squat -
BarX10
95, 135, 155, 180X5
205X10
135X10

Pendlays -
BarX15
105X10
145X8
120X15

SL High-Pulls -
120, 145, 155, 155, 155X5

Dip -
BW, BWX5
+25X10, 6, 5

Chiro Crunches - 3 sets of 40

Nice session.  205X10 is an all-time Rep PR, and an all-around PR at full depth.  My birthday is coming up at the end of the month, and I'm going to institute a new tradition of picking a weight and squatting it for as many reps as I am years old.  This was inspired by Dave Tate's Halloween tradition of doing "Death Squats."  However, I don't want to go straight from working in the 5-10 range to trying for a 35 rep set, so I'm adding back-off sets on Squat day in the weeks leading up to try and build my work capacity.  Next week, I'll shoot for 15-20 with the 135, then 20-30 in the week after that.  On my birthday week, I'll make sure I have a couple days off and then work up to a mild single before backing-off to attempt a 35 rep set.

Was feeling a little gassed after the two, 10 rep sets of squats, and so the Rows and High-Pulls were a little on the weaker side today.

But I rallied for dips, and a 25 lb. plate for 10 reps at 198 is a weighted dip PR. 

Since there was so much back work today, just crunches for the core work.

5/3/1 Full-Body: Cycle 3. Week 3. Press/Dead

LRB Diet - Day 46

BW - 198

Pause Squats -
Bar, 95, 135X5
155, 180, 205X3

Klokovs -
BarX5
60X5 uh...heavy
70X3 heavy, da fug
80X6 WTF?!

Deadlift -
135X5, 5
215X5
240X3
270X8

BB Shrugs -
225, 315X10
405X3, 3, 3, 3, 3
425X2, 1
445X1, 1, 1, 3

Chiro Crunches - 5 sets of 40-45

Pause Squats felt a little heavy today, but not as heavy as...

...Klokovs.  As you can see from the notes above, I was completely baffled and caught off guard here.  I even "got up" for the top set because I was concerned by how heavy the other work sets felt.  3 weeks ago, I hit 75 for 15, and 2 weeks ago I hit 70 for 20.  It's inconceivable to me that a 5-10 lb. jump can cut my rep range down from the high-teens to the mid-single digits.  I'm gonna chalk this up to fucking astrology or fatigue from Bench Day or something, and I expect to rebound next time.

Deadlifts went really well however.  270X8 projects to a # 2 all time 1RM, and is a Rep PR.  What's more, the set was more about focus than straining, and I didn't walk away feeling gassed, nor do I feel wrecked today.  All good signs that my favorite lift is in pretty good shape at the moment.

Wanted to start flirting with increased weights on the shrugs so instead of hitting a back off set in the 300's after my triples, I started adding 10's and doing singles.  My form/ROM felt a little shitty, but I was able to get 3 on my last, all-out set.  Next time I may go with 425 for the triples, and bump up to 455 for the singles.

Skipped hypers at the top of the session to make sure my back was super fresh for Deadlifting, and so finally made myself get some ab work in the session.  I think that since I added in the additional shoulder work, the sessions just feel to damn long with both hypers AND crunches, so I'll have to start alternating.  I'll probably settle on crunches on Squat and Deadlift day since they've got heavier low-back movements, and do hypers on Bench day.

5/3/1 Full-Body: Cycle 3. Week 2. Press/Dead

LRB Diet Day - 40

BW - 197

Hypers - 3 sets of 15

Pause Squats -
BarX10
95, 135X5
155, 180, 205X3

Klokovs -
BarX10
55X5
60X4
70X3
75X2
90X1
95X1
100XFAIL
70X5

Deadlift -
135X5
135X5 (RDL)
200, 230X3
255X8

BB Shrugs -
225X10
315X10
405X3, 3, 3, 3, 3
315X14
315X15

Chiro Crunches - 20, 30, 40, 45

Decided to do the Klokov's LRB/Strong-15 style again to see where my top strength is with the lift.  When I did this 3 sessions ago, I failed on 90.  Solid progress.

8 reps with 255 was getting pretty close to my limits.  Probably 1 more rep, 2 would have taken everything I had.

Added an extra set of 405 on shrugs, and then hit two back-off sets with 315.  So more of a volume day.  I raised the pins one notch, and it made getting into position significantly easier.

Also getting back on the wagon with the core work at the beginning and end of the workouts.

5/3/1 Full-Body: Cycle 3. Week 1. Bench

LRB Diet - Day 30

BW - 201 (I fucking knew that scale was wrong the other day)

Hypers - 5 sets of 15-20

Pause Squats -
BarX10
95, 135X5
155, 180, 205X3

Bench -
BarX10
105, 125X5
140X7
super-set with
Chins - BW; 5 sets of 5

Press -
BarX10
95X8
85X5, 5, 8
super-set with
Chins - BW; 5 sets of 5

Chiro Crunches - 3 really crappy sets

I really don't think I put on 12 pounds since Thursday afternoon.  Just because you're paranoid doesn't mean that commercial gyms don't have light plates and scales.

Pause Squats are jumping to the Phase 2 %'s from the 531 Full-Body program.  From 60% up to 85% on the top set.  Also worth noting, I've been increasing the training max by only 5 lbs. per cycle on this movement.  205 was a little slow here, but I'm gonna hope that's at least partially due to the big weight increase.  We'll see how it feels again next session.

Bench felt a tad better.  I was hoping to just get 6, but I was able to press out 7 with one in the tank.  This is at least in line with my numbers from last cycle, and right now consistency feels awesome on bench as opposed to steady decline.

I'm adding in pressing on this day for the additional shoulder work mentioned in my last lifting post.  I was hoping to do 4 sets of 8 with 105, but the 95X8 warm-up was a grinder after the benching, so I dropped down to 85, and 5's felt about right under that weight.  On my last set, I got myself all amped up and ground out 8 reps with that.  Next week, I'll start with the 85 and see what that's like.

I superset all my pressing with sets of 5's on chins.  Chins continue to feel weak despite weight loss.  I tried to go for more than 5 on the final set, but no luck.  Hopefully reducing the reps per set like this, and going for more overall volume will see an uptick here.  I'll keep going for it on the final set, and when I can knock out 7 or 8, I'll up it to straight sets of 6 and repeat.

Got my core work back in at the top and bottom, but the crunches were miserable and I aborted them after 3 sets.  I think all the chins had taxed my abs a bit.  Don't know how I feel about that.

5/3/1 Full-Body: Cycle 2. Week 3. Squat

LRB Diet - Day 12

BW - 198

Squats -
BarX10
135X5
165X5
185X3
210X7

Pendlays -
95X10
145X3
130X15

Dips - BWX7, 17, 9

Chiro Crunches - 5 sets of 35-45

I ate an extra meal consisting of grilled chicken, hummus, and salad today that is probably contributing to the weight being slightly higher in the gym than the last couple sessions.  I wanted to make sure I had plenty of energy as I was determined not to have another crappy squat session.

And wah-la!  210X7 is an all around PR since I started dropping all the way down in squats.  I might have gotten 1 or 2 more, but they would have been grinding.  Almost more importantly, my form felt more dialed in than it has in a long time on full squats.

130X15 is also an all around PR on Pendlays.  15 was as many as I was going to do with anything resembling acceptable form however.

17 dips at 198 is a rep PR and projects as a new 1RM.  So...I guess an all around PR there as well.  +10% session all the way (except I forgot to do hypers).

5/3/1 Full-Body: Cycle 2. Week 2. Bench

LRB Diet - Day 13

BW - 195 (7+ month low)

Pause Squats -
BarX8
95X5
125X5
145X5

Bench -
BarX15
95X3
110X3
125X3
145X5
super-set with
Chin-ups - BWX5, 7, 10, 5, 7

Chiro Crunches - 5 sets of 40

There's a big gap in my body weight log from last year.  Somewhere between April and late December, I went from 176 to 202.  So 195 is my lowest weight since late December last year.  My heaviest was 212 in mid-February of this year, and I was around 201 when I started the diet 2 weeks ago.

Pause Squats felt heavy.  I don't know why.  I was making sure to get a long pause at the bottom, but it seemed like more than that.  Weight loss maybe?

The weight loss is definitely hitting my bench.  That and pausing all reps on my chest.  I'm...I'm just trying to live with this, and assume that when I start to add some calories back in that the weights will start moving up again.  On the plus side, my form is feeling good.  I've been placing my feet farther apart, and leaving them flat on the ground.  It feels more stable, and I can get a little leg drive "push-off" after my pause without my butt coming off the bench.

Chins seem to be holding roughly steady.

5/3/1 Full-Body: Cycle 2. Week 2. Squat

LRB Diet - Day 8

BW - 197

Hypers - 5 sets of 15-25

Squats -
BarX5
95X5
135X5
155X3
175X3
195X5

Pendlay Rows -
BarX10
105X5
140X5
120X15

Dips - BWX7, 10, 14, 10, 7

Chiro Crunches - 5 sets of 35-40

No energy for squats today, and my form was off on my first two work sets, and I kept getting on my toes.  I kept back on my heels on the top set, but 5 was a grind.  Regular squats feel less natural than pause squats to me right now.  Not sure what to think about that.

Pendlays just feel heavy over 10 reps.  120X15 is still in the range I've been working in however, so I'm not sweating it.

Set a PR on Dips last time, so just worked the ladder for volume this time.  This seems to be working very well so far, and I got a few more reps on each "rung" than I did 2 sessions ago when I did this.

5/3/1 Full-Body: Cycle 2. Week 1. Bench

LRB Diet - Day 4

BW - 199

Hypers - 5 sets of 20

Pause Squats -
BarX10
95, 125, 145X5

Bench -
BarX10
85, 105, 120X5
135X8

Chin-ups - BWX5, 12, 6, 4, 3

Chiro Crunches - 5 sets of 30-40

Solid 80% session.  Pause squats were supposed to be 120 and 140 on the top sets, but I didn't see any trouble with going the extra 2.5 lbs. considering I'm looking to jump to Tier 2 next cycle where the top set is 205.  These all felt smooth and explosive.  In some ways, pause squats feel more "natural" to me right now than full squats, but I'm sure a lot of that can be chalked up to the lighter weights.

Bench felt really solid, but I didn't set a rep goal for myself and 135X8 turns out to project as the lowest 1RM I've registered in 6 months.  Again the set felt solid, and the reps all felt smooth down and up, even with the new pause at the chest.

On the other hand, a BW 199X12 on chins is a 4 month PR.  While they don't seem to be coming on as strong with the weight loss as dips are, it's nice to see they're not regressing.  During this diet phase I'm hoping to hang my weight room morale on dips and chins as they should appear to maintain or improve their rep ranges as BW decreases.

5/3/1 Full-Body: Cycle 2. Week 1. Squat

LRB Diet - Day 2

BW - 200

Hypers - 4 sets of 15-20

Squats -
BarX5
95X5
135X5
165X5
185X10

Pendlays -
75X10
135X8
115X15

Dips - BWX7, 16, 8

Chiro Crunches - 5 sets of 35

First day with the reset training max on squats.  I've lost the "feel" of going over 5 reps with this movement, and I'm happy to be getting back into it.  I didn't really know what I needed to hit for a certain max projection, so I just set my sights on 10 reps for the top set, and got it.  This projects a 1RM in line with what I was doing last cycle, but I'm confident the additional reps at this lower weight will help stimulate some growth to start building up to new, heavier weights down the road.  With 531, it will be several months before I get the opportunity to try and beat my parallel squat single rep PR with my new, ATG form, but I am very much looking forward to that and any other chances to break old PR's with the new form.

I got side-ways in my head, and went too heavy too fast on the Pendlays, but still hit a nice 15 reps on the back-off set.

BW of 200 for 16 reps on Dips projects a new 1RM PR.  Yayee.

5/3/1 Full-Body: Cycle 1. Week 3. Press/Dead

This was on Saturday, day before new diet starts
BW - 201

Hypers - 3 sets of 15-20

Pause Squats -
BarX5
95X5
115X5
135X5

Klokovs -
BarX5
55X5
60X3
70X12

Deadlift -
135X5X2
185X5
235X5
265X3
295X1
275X1X5

Chiro Crunches - 5 sets of 30-35

Well that's it.  Deadlift stuck in the mud just like bench and squat, so time to just reset everything for the next cycle.  Fuck it, it coincides nicely with the start of the diet anyway.  I'd hoped to pull 295 for a tough triple today, but I had to grind out the single.  I was frustrated, so I pulled a 10 off each side, and hit 5 more singles at that back-off weight to try and get some more volume in.  Did the same thing last week, but I guess it didn't make a lot of difference, heh.

Klokovs are still fine, and 70X12 is a Rep PR and projected 1RM increase, but it is still a very new movement to me, so no real matter.  Still a lot of fun.

5/3/1 Full-Body: Cycle 1. Week 3. Squat

BW - 201

Hypers - 5 sets of 15-20

Squats -
BarX5
95X5
135X5
185X5
210X3
235X1

Pendlays -
BarX10
95X5
115X3
135X3
125X15

Dips - BWX7, 9, 12, 9, 7

Chiro Crunches - 5 sets of 25-35

Continue to like the hypers over the reverse hypers for now.  Interestingly, in the first few sets I feel the muscles really getting worked, and then for the last few, they just feel warm and "capable" for lack of a better word.

Squats actually went pretty well, and I possibly could have gotten another rep or two at the end, but I'm lowering my training max after this without a deload, so I didn't want to grind this out beforehand.

Tried something a little different with the Rows, and that was going back to something I did on Paul Carter's UB - Reps Strength program where I over warmed-up on rows and then did my rep-out set as a back-off.  Went great, and 125X15 is a Rep PR and projected 1RM increase.

For dips, rather than try to push a new projected 1RM, I went back to the ladder I ran 2 weeks ago, and tried to run it with 2 more reps per set in order to push the overall volume for the session up.  This worked very well, as I got all the reps on each set, but the last reps on the last two sets were all out efforts.

New diet starts on Sunday.  I broke it out into a table for myself yesterday, and will do the grocery shopping for the first week soon.  This will take a lot of pre-planning and vigilance to pull off over the next 2 months, and I'm excited about it.

5/3/1 Full-Body: Cycle 1. Week 2. Press/Dead

BW - 201

Hyper-extensions - 3 sets of 15-20

Pause Squat -
95X5
115X5
135X5

Klokov Press -
50X3
60X3
65X10

Deadlift -
135X5
215X3
250X3
280X3 (Fail on 4)
280X1X3

Chiro Crunches - 5 sets of 30

I like doing the body weight extensions instead of the reverse hyper right now.  I feel the muscle working a lot more, and I suspect it will be better to build the mind/muscle connection this way so that I can get more benefit out of the reverse hyper down the road.

Pause Squats still feeling fine.  Because I'm squatting all the time now and yet it's still the first cycle, it feels like I should be upping the weights already.  At least one more cycle at these lower weights, before I jump to the next % tier.  Although, I guess if I feel good I could jump next cycle...

My shoulders seem to be acclimating to the Klokov presses pretty quickly.  I could have gotten a couple more reps here, but just wanted to bump my 1RM a tad.  Next week I will probably go for AMRAP.

Well, as my weight had been inching downwards, so has my strength.  Bench was the first to go, and it fell of a cliff about a month back.  Pretty quickly into the diet, actually.  Then I suspected that my squats weakened a bit as well, but it was hard to say for sure, because I also switched to Paused for a few weeks, and then came back doing ATG instead of parallel, so it was hard to say for sure.  However, not being able to pull this 4th rep with 280 was a real surprise.  I pulled 285 for 5 in February, and 290 for 3 last month, I intended to get a solid 5 reps on the top set today.  4 stopped just off the ground.  I was pissed, and so I pulled a few singles with it to try and make up the volume.  I held the last single at the top for a couple of seconds, and thought I was going to pass out when I sat it down.

I can't help but think I've lost more muscle than is optimal for a diet over the last month.  I'm not going to panic, though.  In fact, after this week, I'm hoping to implement a very regimented diet for August and September, but I've got to sit down and plan it out.  I'm hoping that if I plan well, and execute, that I can lean up a lot more, and maintain strength levels wherever they are.

5/3/1 Full-Body: Cycle 1. Week 2. Squat

BW - 200

Hypers on the GHR - 2 sets of 15

Squat -
BarX10
95X3
135X3
175X3
205X3
225X4

Pendlays -
BarX10
95X5
120X15

Dips - BWX6, 15, 6

Chiro Crunches - 3 sets of 30

Didn't feel like setting up the Reverse Hyper today, and really just wanted to get to the squats, so I only did a few sets of extensions on the GHR.  I did use some form tweaks that Paul Carter discusses in his new book, and I felt them in my back more, and my glutes less.

Squats were good.  Everything felt solid form-wise, and I probably could have gotten a 5th rep on the top-set.  I think my training max is still too high for a starting cycle, though, as I should be contemplating a 10th rep rather than a 5th at this point.  Now that I'm going ATG, the strength out of the very bottom just isn't there for many reps at this weight, BUT it's feeling better all the time.  One thing I found today is that, if I control my descent a bit more then I feel a tad more explosive on the turn-around.  I suspect this is a by-product of increased stability.  Still plan to finish out this cycle to establish a revised max with my new depth, then reset my training max for the next cycle. 

5/3/1 Full-Body: Cycle 1. Week 1. Press/Dead

BW - 204

Reverse Hyper - 5 sets of 10

Pause Squats -
BarX5
95X5
115X5
135X5

Klokov Press -
BarX5
55X5
60X12

Deadlift -
135X5
205X5
235X5
265X5

Chiro Crunches - 5 sets of 25-30

Really nice session.  Seems like the best in awhile.

Doesn't seem to matter how little weight is on the bar, full, ATG pause squats just feel like they don't want to go over 5 reps.  Weird.  These all felt good though.

Just my second time ever trying these "Klokov" presses.  No matter, I went ahead and based by 531 training max on the lone, other session and predictably got a lot of reps on the top set and projected an increased 1RM.  The way Squat and Bench day went, it was nice to feel like the first week of a 531 movement was easy for a change.  Shoulders were smoking after that top set, though.  It was great.

Deadlifts felt solid.  My top strength has certainly dropped off a bit since I pulled several PR singles to push up my 1RM a couple months back, but that seems to be expected, as top end strength peaks and drops off again.  The cool thing, looking back at my progress over the last several months is that my "baseline" pulling strength seems to have shifted permanently from an average max range in the high 200's to the low 300's.  Roughly from the 285-290 range to the 310 range.  The good thing here is that 531 seems like the perfect format to sit back a tad and, hopefully, allow that average to creep up slowly.  Of course, if I'm feeling awesome one day, I will go for extra reps.  In the meantime, I'm doing hypers, rows, and chins together with tons of squatting, so there's plenty of work for the support muscles of the pull, without having to push the lift itself very often.  That's the plan anyway.  Starting with this session, I'm also holding the last rep at lockout to test/increase my grip strength.

5/3/1 Full-Body: Cycle 1. Week 1. Bench

BW - 200

Pause Squats -
BarX8
95X5
115X5
135X5

Bench -
BarX8
95X5
115X5
135X5
155X4

Chin-ups - BWX5, 7, 6, 5, 4

Reverse-Hyper - 100lbs.; 5 sets of 10
super-set with
Chiropractor Crunches - 5 sets of 20-25

My gym isn't air-conditioned, but thank god it's in a basement.  Hot as hell this week.

Pause Squats were fine as they should be at this light weight.  Still, good opportunity to work on my form.  Kept well back on my heels on all reps.

Bench stalled out on me.  Couldn't get the 5th rep.  This is a bit of a bummer after all the OHP and Inclining I've been doing the last several weeks.  However, my weight is down at least 5 lbs. since I set my last 1RM PR, and that was almost 2 months ago.  I'm not happy about it, but my max may just be predictably dropping with my BW.  I suppose that's the best case scenario unless this was just an off day.  I will keep my training max the same through this first cycle, and then drop it if necessary.  Along with this, I'm also starting to track my current max vs. my all-time PR's so that I can be clearly aware of where I'm at in that regard.

5/3/1 Full-Body: Cycle 1. Week 1. Squat

BW - 201

Reverse Hyper - 5 sets of 10

Squat -
BarX10
95X5
135X5
160X5
185X5
210X5

Pendlays -
BarX15
95X8
110X8
120X8

Dips - BWX5, 7, 10, 7, 5

Chiropractor Crunches - 5 sets of 20-30

Now that my show is opened and my parents have left town, I'm finally sliding into the program I've been eyeing for a few months.  Namely 531 Full-Body.  Because I'm being an asshat, and not doing exactly the movements laid out by Wendler, this will probably take some calibration.  Case in point, I programmed Pendlay Rows and Dips instead of DB Rows and DB bench for squat day as you can see here.  The dips were fine, however I was going to try and do 8/5/3 for the Pendlays in the spirit of the 5/3/1 lay-out, and that just didn't feel like the way to do it after this first session.  If I had to do this again, I would have repped out 110 instead of working up to 120.  Some of this will be re-acclimating myself to the movement, and some just tweaking for what is going to work best.  Just because Jamie Lewis does heavy sets of 3 on that movement, doesn't mean it's going to work for me.  At least, not yet.

5/3/1 Log: Cycle 2. Week 2. Incline

BW - 198

Incline (steep) -
BarX10
65X5
95X3
110X3
130X3
145X3

DB Rows - worked up to a heavy set of 20

Lying Leg Curls - 5 sets of 10-15

Swiss-Ball Crunches - 5 sets of 20-25

1 mile run - 9:30

Used the steep fixed incline bench today.  So  much more like an overloaded front press than the shallower bench.  Hoped to get 5 reps on the top set, but 3 was a grinder, but projected higher than my previous session on this particular bench so all good.