Buldog73's Master's Weightlifting log

[WLGuy]

Switching to FSL sounds like a good idea, I've been doing some reading about it lately. One thing you should have in mind - don't mix FSL "options" within a single lift. I mean, if you decided to do a FSL max set (1 set of the first weight) with squats @ week 1, don't do 5x5 squats @ week 2, and 3x8 @ week 3. doing that will get your accessory volume mixed up. You can use different FSL "options" for different lifts.

I think a single FSL max set would be best for squats, considering the workload you gain from the classic lifts, while you can go for a "3-5 sets of 5-8" FSL for upper body movements.

PS
I really think I should start doing this myself...

[Bulldog73]

Switching to FSL sounds like a good idea, I've been doing some reading about it lately. One thing you should have in mind - don't mix FSL "options" within a single lift. I mean, if you decided to do a FSL max set (1 set of the first weight) with squats @ week 1, don't do 5x5 squats @ week 2, and 3x8 @ week 3. doing that will get your accessory volume mixed up. You can use different FSL "options" for different lifts.

I think a single FSL max set would be best for squats, considering the workload you gain from the classic lifts, while you can go for a "3-5 sets of 5-8" FSL for upper body movements.

PS
I really think I should start doing this myself...

Thanks for the insight!! I'm definitely liking FSL so far!!

Wednesday, 12/14/2016

Clean & Jerk
52 x 2, 2
70 x 2
80 x 2+1
89 x 2+1
93 x 2+1/3 sets

Bench Press
bar x 10
85lbs x 5
110lbs x 5 - oops, forgot I was on 3's week
135lbs x 3
150lbs x 3+2 (5) - not wanting to push my left shoulder too much
120lbs (FSL) x 10 - pretty solid set!!

That was it, the gym was too busy and I was tired from a long day!!!

[Bulldog73]

I had to skip Friday due to work having to get done. Just pushed back a day.

Saturday, 12/17/2016

Power Snatch
43 x 3, 3
55 x 3, 3, 3 - these all felt very good and reasonably light (they were)

Clean Pull/DL 531 - 3's week
135lbs x 3
185lbs x 2
225lbs x 3
255lbs x 3
285lbs x 3+3 = 6!! Solid work today
225lbs (FSL) x 9 - got tired by the end!!

Back Squat
135lbs x 5
185lbs x 3
225lbs x 2
255lbs x 5, 5 - this is about 80% of training max, good work today

[Bulldog73]

Woke up this morning with a stiff and very sore lower back, to the point of barely being able to bend over!! By the afternoon, it was better, but still bothering me!!

Tuesday, 12/20/2016

Snatch
40 x 3, 3
50 x 3
55 x 3
60 x 3
65 x 3 - very solid set, but lower back was balking at me just a little bit

Back Squat - 531
60 x 5
90 x 3
107.5 x 5 - belted up for this since my back was bothering me, felt much better
122.5 x 3 - didn't feel great, but got all reps easily enough
137.5 x 1+1 - surprised I didn't get anymore than this, but okay with it based on how my lower back felt
107.5 x 8 - solid set, just didn't want to push it too much

Snatch Pull
80 x 2
90 x 2
100 x 2, 2, 2 - wasn't sure how these would feel on my back, but went surprisingly well

[Bulldog73]

My lower back felt a bit better today, so long as I didn't sit too long to allow it to stiffen up.

Wednesday, 12/21/2016

BTN Power Jerk
43kg x 3, 3
61kg x 3
75kg x 2
84kg x 2, 2 - these were pretty good, but felt a little heavy

Flat Bench Press - 531
bar x 10
95lbs x 5
130lbs x 5
150lbs x 3
165lbs x 1+3 (4 reps) solid, if a little slow
130lbs (FSL) - 9

Incline Bench
115lbs x 5, 5, 5

Reverse Hyper
BW x 10 - just to pump some blood into lower back, seems to have worked somewhat

[Bulldog73]

Back is getting better slowly.

Friday, 12/23/2016

Power Snatch
43kg x 3, 3
52kg x 3
57kg x 3
61kg x 3

Clean DL
205lbs x 3 - so long as I kept my back tight and arched, felt alright
235lbs x 5
270lbs x 3
300lbs x 1+1 - didn't want to push this too hard, so this was good

Back Squat - accessory
135lbs x 5
185lbs x 3
225lbs x 2
255lbs x 5, 5

Hyper extension
BW x 10
BW+10lbs plate x 10

[Bulldog73]

Saturday, 12/24/2016

Finished my first 6-week cycle of 531. I really like it, but I really need to stick to the plan, not change it up partway through. So, after this deload week next week, I'll be sticking to the plan!!

Went to Lifetime Fitness today because it was rainy and cold, so I didn't feel like lifting at home. However, I was very distracted today. Couldn't seem to block out the stupidness today!! Plus, I was feeling very beat up!!

Snatch
43kg/95lbs x 3, 3
52kg/115lbs x 2, 2
61kg/135lbs x 1, 1
66kg/145lbs x 1
70kg/155kg x F, 1, F - first miss was barely out front, last miss was just being beat up and tired

Clean & Jerk
61kg/135lbs x 1, 1
70kg/155lbs x 1
80kg/175kg x 1
89kg/195kg x 1
93kg/205lbs x 1
97kg/215lbs x 1

Front Squat 531
61kg/135lbs x 3
91kg/200lbs x 5
105kg/230lbs x 3
116kg/255lbs x 1+1

BTN Press
43kg/95lbs x 5
52kg/115lbs x 3
61kg/135lbs x 1+1

[Bulldog73]

Start of deload week on 531

Monday, 12/26/2016

Snatch
40 x 3, 3 - after very much warming up!!
50 x 3
55 x 2
60 x 1, 1 - felt heavy, but moved well enough

Back Squat - 40%/50%/60% x 5's
60 x 5
75 x 5
90 x 5

Snatch Pull w/ Abmat Situps
62.5 x 10/BW x 10
62.5 x 10/BW x 10

[Bulldog73]

Wednesday, 12/28/2016 - continue deloading

Cleans
52 x 2, 2
61 x 2
70 x 1
80 x 1
84 x 1
88 x 1

Bench Press
bar x 8
85lbs x 5
105lbs x 5
120lbs x 5

Overhead Press
65lbs (30kg) x 10, 10

Pull-up
BW x 3, 3

[Bulldog73]

Friday, 12/30/2016

Did some extra mobility work before training today, and my lower back felt much better (hip flexor stretch and foam rolling quads

Block Snatch
40 x 2, 2
45 x 2, 2
50 x 1, 1
55 x 1

Clean Pull - here is where I noticed improvement to lower back soreness
60 x 5
75 x 5
90 x 5

Back Squat
72.5 x 10, 10

Super-setted these with AbMat sit-ups for 10 reps each