Monday (8-26-2013)
press 65x5, 95x5, 115x3, 135 3x2, 85 4x8
chin-up +45 3x5, +25 3x5, +0 3x5
barbell shrug 45x5, 135x5, 225x3, 185 2x5

Wednesday
deadlift 135x5, 225x5, 275x3, 335x2, 385 2x1, 265 4x8
plank 3x60s

Thursday
bench 95x5, 135x5, 185x2, 205x2, 225 3x2,1, 155 4x8,7
pendlay row 135x5, 155 5x8
tritricep pressdown 130 3x10
dumbbell bicep curl 25 3x10

Friday
squat 135x5, 185x5, 225x3, 255x2, 305 3x2,1, 205 4x8
machine calf press 675 5x10

Weight (Saturday): 177 lb

Notes: I'd had a goal of 4x2 at all the peak weights, but that didn't work out.  Not a bad week overall.  Resting this week and practicing with my crossbow.

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Monday (8-19-2013)
press 65x5, 95x5, 115x3, 130 4x3, 80 3x10,8; 70x10
chin-up +45 3x5, +25 3x5, +0 3x5

Wednesday
deadlift 135x5, 225x5, 275x3, 315x2, 375 4x2, 245 4x8
plank 3x60s

Thursday
bench 95x5, 135x5, 185x2, 220 4x2, 155 5x8
iso-lateral row 102 5x10
tritricep pressdown 130 3x10
dumbbell bicep curl 25 3x10

Friday
squat 135x5, 185x5, 225x3, 255x2, 295 4x3, 205 4x8
machine calf press 675 5x10

Weight (Saturday): 178 lb

Notes:  Decent week other than Thursday.  Didn't feel strong enough to do the triples at the start of my sets @220, so I just did 4 doubles.  Hoping that's just a bad day and that I can manage two-plate doubles this week.

Posted by: leoncaruthers at 07:23 AM | No Comments | Add Comment
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Monday (8-12-2013)
press 65x5, 95x5, 115x3, 125 4x3, 80 5x10
chin-up +45 3x5, +25 3x5, +0 3x5

Tuesday
deadlift 135x5, 225x5, 275x3, 315x2, 365 2x3, 2x2, 245 4x8
plank 3x60s

Thursday
bench 95x5, 135x5, 185x2, 215 4x3, 135 5x10
dumbbell row 90 5x10

Friday
squat 135x5, 185x5, 225x3, 285 4x3, 165 5x10
machine calf press 675 5x10, 585x10, 495x10, 405x10
tricep pressdown 120 3x10
ez curl 60 3x10

Weight (Sunday): 179 lb

Notes: Decent week.  I really like how this combination is working out thus far; feels like the right mix of neural and hypertrophy training.

Posted by: leoncaruthers at 07:53 AM | No Comments | Add Comment
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Monday (8-5-2013)
press 65x5, 95x5, 115x3, 125 4x3, 75 5x10
chin-up +45 3x5, +25 3x5, +0 3x5

Tuesday
deadlift 135x5, 225x5, 275x3, 315x2, 355 4x3, 225 3x10
plank 3x60s

Thursday
bench 95x5, 135x5, 185x2, 210 4x3, 145 5x10
pull-up 8, 8, 6
dumbbell row 85 5x10
tricep pressdown 120 3x10
ez curl 50 3x10

Friday
squat 135x5, 185x3, 225x3, 275 4x3, 165 5x10
machine calf press 495x8, 765 2x8, 585 3x10

Weight (today): 180 lb

Notes: Good week, no real program, just mixing strength and hypertrophy work with the split from 5/3/1.  Also, taking a break again from the LG protocol and going back to AD.  Lunchtime carbs were making me too sleepy in the afternoons, and I need a break from daily fasting.  Small breakfasts, big lunches, medium dinners for now, with LCHF on weekdays, and HCLF on weekends.

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 Monday (7-29-2013)
squat 135x5, 185x3, 225 3x10
bench 95x5, 135x3, 165x10,9,6; 155x6
dumbbell row 85 2x10
iso-lateral row 82 2x10

Thursday
deadlift 135x5, 225x3, 275 3x8
press 65x5, 95x10,7,4
chin-up 12, 8, 6
tricep pushdown (straight bar) 120 3x10
dumbbell curl 20 3x10

Weight (today): 177

Notes:  Decent week.  Got in and did some volume work with a little lower intensity.

Posted by: leoncaruthers at 08:34 AM | No Comments | Add Comment
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Monday (7-22-2013)
squat 135x5, 185x3, 225x2, 275x6, 245x8, 225x10
bench 95x5, 135x3, 185x2, 205x6, 185x8, 155x8, 145x8
dumbbell row 100 4x6

Wednesday
deadlift 135x5, 225x3, 315x2, 355x4, 315x6, 275x8
press 65x5, 95x3, 115x2, 125x5,1, 105x8, 95x10
chin-up +45 2x5, +25 3x5, +0x7

Friday
farmer's walk 60 4x100'
power clean 95x3, 115x3, 135x3, 150 5x3
push press 95x3, 115x3, 140 5x3
pull-ups 3x8
tricep pushdown (straight bar) 160 2x10, 120 2x10 (form corrected)
dumbbell curl 25 2x10, 20 1x10

Weight (today): 178

Notes:  Not too bad, but my weight is stable rather than decreasing.  Don't want to weigh and measure again, so I'll just have to be a little more careful not to overdo it.  Haven't had a genuinely light week in about 6 weeks now, so I might lower the intensity and raise the volume this week.

Posted by: leoncaruthers at 09:41 AM | No Comments | Add Comment
Post contains 143 words, total size 1 kb.

Monday (7-15-2013)
squat 135x5, 185x3, 225x2, 275x6, 245x8, 225x10
bench 95x5, 135x3, 185x2, 205x5, 185x8, 165x8, 155x6
dumbbell row 100 3x6

Wednesday
deadlift 135x5, 225x3, 315x2, 345x4, 305x6, 265x8
press 65x5, 95x3, 115x2, 120x6, 105x8, 90x10, 85x8
chin-up +45 2x5, +25 3x5, +0x7

Friday
farmer's walk 60 4x100'
power clean to push press 95x3, 115x3, 135 5x3
pull-ups 3x8
tricep pushdown (straight bar) 150 3x10
dumbbell curl 30 2x8, 7

Weight (today): 177

Notes: Good week, going to run this again this week.

Posted by: leoncaruthers at 08:47 AM | No Comments | Add Comment
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Monday (7-8-2013)
squat 135x5, 185x3, 225x2, 275x1; 295x3,3,2,2
bench 95x10, 135x5, 185x2205x1; 220x3,3,2,2
pendlay row 135x5, 185x2, 205x5,3,2, 185x2, 135x5

Tuesday
deadlift 135x10, 225x5, 275x3, 315x2, 345x1; 375x2,1,1
press 65x10, 85x5, 115x2; 135xf,f,f, 125 3x3, 115x4
chin-up +45 2x5, +25 3x5, +0x8

Thursday
power-clean 95x3, 115x3, 135x3, 150 3x3,3x1
push press 95x3, 115x3, 140 3x3,3x1
kettlebell swing 60 3x15
dumbbell clean to arnold press 30 3x5

Weight (Today): 177 lb

Notes:  Wheels fell off on Tuesday for a lot of reasons: evening workout, bad power rack/deadlift spot, heavy lunch.  Thursday was okay.  This week will likely look similar schedule-wise, but I'm planning to switch to RPT template for the slow lifts.

Posted by: leoncaruthers at 09:01 AM | No Comments | Add Comment
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Monday (7-1-2013)
squat 135x5, 185x3, 225x2; 285x3,3,2,2, 225x5
bench 95x10, 135x5, 185x2; 215x3,3,2,2, 165x5
iso-lateral row 100 3x6

Wednesday
deadlift 135x10, 225x5, 275x3, 315x2; 365x3,3,2,2
press 65x10, 85x5, 105x2; 130x3,3,3,2
chin-up +45 2x5, +25 2x5, +0 2x5

Friday
power-clean 95 2x3, 115 2x3, 145 5x3
push press 95x3, 115x3, 135 5x3
kettlebell swing 60 3x15
dips 3x15
dumbbell curl 30 3x8

Weight (Today): 179 lb

Notes:  Abbreviated week for the holiday's sake.

Posted by: leoncaruthers at 08:32 AM | No Comments | Add Comment
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Monday (6-24-2013)
squat 135x5, 185x3, 225x2; 275x5,2,3
bench 95x10, 135x5, 185x2, 205x5,3,2
dumbbell row 100 3x6

Tuesday
deadlift 135x10, 225x5, 275x3, 315x2; 355x3,3,2,2
press 65x10, 85x5, 105x2; 125x5,3,2
chin-up +45 2x5, +25 2x5, +0 2x5

Wednesday
power-clean 95 2x3, 115 2x3, 140 5x3
push press 95x3, 115x3, 125 5x3
farmer's walk 60 4x100'

Thursday
squat 135x10, 185x5, 225x2; 275x5,3,1,2
bench 95x10, 135x5, 185x2; 205x5,3,2
dumbbell row 100 4x5

Friday
deadlift 135x10, 225x3, 295 4x5
press 65x10, 95x5, 105 4x5
chin-up 12, 8, 6

Weight (Saturday): 180 lb

Notes:  Decent week, one missed rep because I bottomed out in a squat on Thursday.  No soreness, 5 and 3 rep sets seem to be improving steadily.

Posted by: leoncaruthers at 11:42 AM | No Comments | Add Comment
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Monday (6-17-2013)
squat 135x5, 185x3, 225x2; 265x5,2,3
bench 95x5, 135x3, 185 3x5
dumbbell row 100 3x5

Tuesday
deadlift 135x10, 225x5, 275x3, 315x2; 345x3,3,2,2
press 65x10, 85x5, 105x2; 120x5,3,2
chin-up +45 2x5, +25 3x5, +0 2x5

Wednesday
power-clean 95 2x3, 115 2x3, 135 5x3
kettlebell swing 60 3x15
farmer's walk 60 4x100'
plank 3x60s

Thursday
squat 135x10, 185x5, 225x2; 265x5,3,2
bench 95x10, 135x5, 185x2; 195x5,3,2
dumbbell row 100 3x6

Friday
deadlift 135x10, 225x3, 315 2x6
press 65x10, 95x5, 115x2; 125x4,3,3
chin-up +45 2x5, +25 2x5, +0 2x5

Weight (Saturday): 180 lb

Notes:  Decent week back in the gym.  I'm a little fluffier than I want to be at the moment, but at least some of the 10# I put on appears to be the good stuff, as my waist hasn't expanded significantly.

Posted by: leoncaruthers at 10:02 AM | No Comments | Add Comment
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Monday (6-3-2013)
press warmup 55x5, 75x5, 85x3
press working 110x5, 125x3, 140xf, f
push press 140 2, 1
bench press 165 4x8, 7
chinup +45 4, 4, 3; +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ curl 70 2x10

Wednesday
deadlift warmup 135x10, 225x3, 315x2
deadlift working 365x2, 405x1
deadlift cooldown 225x5, 225x1

Weight (Today): 177 lb

Notes: Was utterly wrecked by this point, and Monday's failed reps cemented my decision to just get my deadlift PR and take a long break.  Today was my first gym day since that Wednesday.  Going to try dropping a little weight again, as I've become a mildly fluffy.

Posted by: leoncaruthers at 12:47 PM | No Comments | Add Comment
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Monday (5-27-2013)
press warmup 55x5, 75x5, 85x3
press working 100x3, 115x3, 130x3
push press 130 3x3
bench press 145 5x10
chinup +45 5, 4; +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ curl 70 2x10
hammer curl 25 2x10

Tuesday
deadlift warmup 175x5, 215x5, 255x3
deadlift working 300x3, 340x3, 385x1, 1, 2, 1, 1
squat 135x5
plank 3x60s

Thursday
bench warmup 105x5, 125x5, 145x3
bench working 170x3, 190x3, 220x3, 1, 1
press 95 5x8
pendlay row 155 5x8
tricep pressdown (straight bar) 160 3x10
dumbbell curl 30 3x8

Friday
squat warmup 135x5, 175x5, 205x3
squat working 240x3, 270x3, 305x3, 1, 1, 1
deadlift 135x5, 295 4x5
leg curl 120 3x8
calf press 675 5x10

Weight (Saturday): 176 lb

Notes:  Crappy week.  Regressed on standing presses from prior cycle.  Initially got the smooth bar for deads on Tuesday and couldn't hold onto it, so I wasted a ton of time unloading/loading to hit a double instead of a triple.  No improvement on bench, and I'm worried that I'm not getting good depth on my peak squat working sets.  Not sure if the diet's just not working, or if I've run the course on 5/3/1.  All I know right now is that I'm finishing the cycle.

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Monday (5-20-2013)
press warmup 65x5, 75x5, 85x3
press working 95x5, 110x5, 125x5
push press 125 3x3
bench 145 5x10
chinup +45 2x4; +25 5,4,4; +0 2x5
tricep pressdown (v-bar) 150 3x10
hammer curl 30 3x10

Tuesday
deadlift warmup 175x5, 215x5, 255x3
deadlift working 275x5, 320x5, 360x4,1,... 1
squat 135x5, 205 5x10
hanging leg raise 3x15

Thursday
bench warmup 105x5, 125x5, 145x3
bench working 160x5, 185x5, 210x4, 1, 2, 2, 2
press 85 5x10
pendlay row 145 5x10
tricep pressdown (straight bar) 160 3x10
dumbbell curl 35x6, 25 2x10

Friday
squat warmup 135x5, 175x5, 205x3
squat working 220x5, 255x5, 290x5, 2, 1
deadlift 135x5, 275 8x5
calf press 675 5x10

Weight (Saturday): 177 lb

Notes:  Disappointments on Tuesday and Thursday. Pushing up against my current 5RMs (which are disappointingly lower than 5RMs I used to have).  I think this may be my last cycle of 5/3/1 for awhile.  My usual problem -- the program improves 1RM at the expense of 5RM and 3RM-- took a lot longer to surface this time 'round, but I attribute that largely to me eating at a significant surplus for the last couple of months.  I want to at least finish the cycle, because if I can hit the singles targets next week, I'll have 4 new PRs, and finally hit 4 plates for deadlift.  I'm nervous about hitting all the triple targets this week, though, so fingers crossed.

Posted by: leoncaruthers at 09:14 PM | No Comments | Add Comment
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Tuesday (5-14-2013)
press 55x5, 75x5, 85x3, 95x3, 105x3, 115x3
deadlift 165x5, 205x5, 255x3, 255x3, 295x3, 335x3
chin-up 12, 9, 7

Thursday
bench 95x5, 125x5, 145x3, 155x3, 175x3, 195x3
squat 135x5, 165x5, 205x3, 235x3, 235x3, 265x3
pendlay row 155 3x8
power clean 135 3x3

Saturday
Adventure Race Backpacking 8.5 miles, +29# pack, mostly flat

Weight (Saturday, before hiking): 178 lb
Weight (Saturday, after hiking):    172 lb (heh)

Notes: Backoff week and busy at work (plus Adventure Race on Saturday), so I compressed down to 2 days and tried out the "deload without the deload" scheme for work set weights.

Posted by: leoncaruthers at 02:47 PM | No Comments | Add Comment
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Monday (5-6-2013)
press warmup 55x5, 75x5, 85x3
press working 110x5, 120x4, 135x2
push press 135 3x3
bench press 135 5x10
chinup +45 2x5; +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ curl 60 3x10

Tuesday
deadlift warmup 165x5, 215x5, 250x3
deadlift working 315x5, 355x3, 395x1
squat 135x5, 195 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 125x5, 145x3
bench working 180x5, 205x3, 230x1, 1
press 85 5x10
pendlay row 135 5x10
tricep pressdown (straight bar) 160 3x10
dumbbell curl 30 3x8

Friday
squat warmup 135x5, 165x5, 205x3
squat working 250x5, 285x3, 315x2, 1
deadlift 135x5, 225x2, 275 8x5
leg curl 130 3x8, 110 8
calf press 675 5x10

Weight (Saturday): 177 lb

Notes: Four workouts and four PRs.  Up 2 more # in weight, but my belt notch is staying the same.  Right middle metacarpo-phalangeal joint still hinky.  Hips and forearms feel good, though.

Posted by: leoncaruthers at 08:16 AM | No Comments | Add Comment
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Monday (4-29-2013)
press warmup 55x5, 75x5, 85x3
press working 100x3, 115x3, 130x4
push press 130 3x3
bench press 165 3x8, 155 2x8
chinup +45 5, 4; +25 3x5, +0 2x6
tricep pressdown (v-bar) 150 3x10
EZ curl 70 3x8

Tuesday
deadlift warmup 165x5, 215x5, 250x3
deadlift working 290x3, 335x3, 375x2, 1, 1
squat 135x5, 185 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 125x5, 145x3
bench working 170x3, 190x3, 215x3, 1, 1
press 85 4x10, 8; push press 85x2
pendlay row 135 5x10
tricep pressdown (straight bar) 160 3x10
dumbbell curl 30 3x8

Friday
squat warmup 135x5, 165x5, 205x3
squat working 235x3, 265x3, 300x3, 1
deadlift 135x5, 275 6x5
leg curl 120 2x10, 110 5
calf press 675 5x10, 495 15

Weight (Saturday): 175 lb

Notes: Decent week, but not a lot of sets in excess of target.  Injured knuckle held me back from hitting the triple on Tuesday's deads, but I still think I can hit the single target for next week.

Posted by: leoncaruthers at 07:43 AM | Comments (2) | Add Comment
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Monday (4-22-2013)
press warmup 55x5, 75x5, 85x3
press working 95x5, 110x5, 120x6
push press 120 3x3
bench 145 4x10, 8, 2
chinup +45 2x4, +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ-curl 60 3x10

Tuesday
deadlift warmup 165x5, 215x5, 255x3
deadlift working 275x5, 315x5, 355x5, 1, 1, 1
squat 135x5, 205 5x10
hanging leg raise 3x15

Thursday
bench warmup 95x5, 125x5, 145x3
bench working 155x5, 180x5, 205x6, 2, 2
press 85 5x10
pendlay row 135 5x10
tricep pressdown (straight bar) 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 165x5, 205x3
squat working 215x5, 250x5, 285x6, 2
deadlift 135x5, 245x2, 10
power clean 135 6x3, 155x1, f
calf press 675 5x10
leg curl 120 3x10

Weight (Saturday): 176 lb

Notes:  Okay week, but volume squats on Tuesday really wrecked me.  Volume deads on Friday just weren't going to happen.  Weight's up a little more than it likely ought to be (I should be about 174, maybe 175 at this point, rather than 175.6).  Haven't gone up an additional belt notch just yet, so that's good.  This may end up being my last 5/3/1 cycle for awhile, or at least the last one with such heavy assistance work.  Getting very nervous about my 1s targets, as I'm pushing into PR territory with pretty much everything, and I'm not sure I'm recovering fast enough.

Posted by: leoncaruthers at 08:27 AM | No Comments | Add Comment
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Monday (4-15-2013)
press 55 2x5, 75 2x5, 85 2x5
deadlift 165 2x5, 205 2x5, 245 2x5
lat pulldown 100 5x10
farmer's walk 60 2x100'

Thursday
bench 95 2x5, 125 2x5, 165 2x5
squat 135 2x5, 185 2x5, 225 2x5
pendlay row 135 5x10

Weight (Saturday): 174 lb

Notes: Backoff week and busy at work, so I compressed down to 2 days.

Posted by: leoncaruthers at 08:20 AM | Comments (3) | Add Comment
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Monday (4-8-2013)
press warmup 55x5, 75x5, 85x3
press working 105x5, 115x3, 130x3
push press 130 3x3
bench 95x5, 155 5x8
lat pulldown 150 5x10
tricep pushdown (v-bar) 130 3x10
EZ-curl 70x8, 60 2x8, 50x8

Tuesday
deadlift warmup 165x5, 205x5, 245x3
deadlift working 305x5, 345x5, 385x2, 1
squat 135x5, 185 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 200x3, 225x2, 1, 1
press 85 5x10
dumbbell row 90 5x10
tricep pushdown (straight-bar) 140x10, 150 2x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 165x5, 195x3
squat working 240x5, 275x3, 305x2, 1, 1
deadlift 135x5, 225x3, 265 8x5
calf press 585 5x10
leg curl 110 3x10, 100 2x10

Weight (Saturday): 173 lb

Notes:  No missed targets last week, which is always nice to see.  Deloading this week, hopefully enough time for my right hand to heal after what seems like a quick dislocation/joint-pop of my right middle finger, probably from the lat pulldowns and/or the heavy deads last week.

Posted by: leoncaruthers at 08:28 AM | No Comments | Add Comment
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