Welcome back to the land of the somewhat living. Fark your OHP is strong haha.
Good to hear the knee is slowly getting back to healthy status!
[quote]mikemike87 wrote:
Back from the dead.
You know the drill. Some 531 stuff blah,blah,blah…
squat: 1x5 195lbs. (88 kg)
1x5 225lbs. (102kg)
1x12 255lbs. (115kg)
5x10 155lbs. (70kg)
leg curl: 4x12 100lbs.
stiffleg DL: 3x8 100lbs.
ab machine: 5x12 at whatever weight.
good girl bad girl machine: 3x25 75lbs. <~~~heaven for my knee.
seated calf raise: 5x8 90lbs.
calf raise at leg press 5x10 at various weight.
military press: 1x5 95lbs. (43kg)
1x5 105lbs. (47kg)
1x20 115lbs. (52kg)
5x10 75lbs. (35kg)
upright row: 3x10 95lbs.
incline bench: 5x10 115lbs.
bench: 5x10 115 lbs.
gironda dips 5x5
straight barbell curl: 1x5 55lbs. (25kg)
1x5 65lbs. (29kg)
1x9 75lbs. (35kg)
5x10 45lbs. (20kg)
That’s over 2 workouts.
I found the squat and military press maxs in these workouts. I hate spending a day on maxing so I included them as a component of the work outs.
Surprised by the military press. Not as surprised by the squat. It sucks lol.
Knee is still healing. That’s kind of why I’m starting 531 again. This is the last hump I think. Almost there.
Thanks for looking.[/quote]
Good to see you back Mike, good lifting 
deads:
1x5 195 lbs (88kg)
1x5 225 lbs (102kg)
1x12 255 lbs (115kg)
5x10 155 lbs (70kg)
face pulls: 3x12 with whatever weight.
leg curl: 4x12 100 lbs.
good/bad girl machine: 3x25 75 lbs.
t-bar row: 4x8 90 lbs.
db row: 60 lbs.
other day
Incline bench:
1x5 125 lbs (56kg)
1x5 145 lbs. (65kg)
1x20 165 lbs. (75kg)
5x10 115 lbs. (52kg)
bench: 5x10 115 lbs.
gironda dips:5x5
OH barbell press: 5x10 85 lbs.
barbell curl: 5x10
Incline was much better than I thought.
I have what I need to find a better max estimate on each lift so the numbers will be a little different next time.
Knee feels great. I was watching a John Wayne movie a while back and there was a limping old fart hanging out with John called Old Stumpy. I dont feel like Old Stumpy anymore.
squat:
1x5: 205 (93kg)
1x5: 245 (111kg)
1x5: 275 (125kg)
5x10: 165 (75kg)
leg curl: 4x12: 100 lbs.
hypers: 4x8
good/bad girl machine: 3x25:75 lbs.
walked some. done.
Since Panzerfaust and Flo Rida (Florelius) posted pics of themselves at times I’ve added pics in my hub as well. I’m happily plump at 230 lbs. and about 5’7".
This time around I think Ill only perform prescribed reps on set 3 and make my log extra boring.