Monday (11-19-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 365x3,1; 325x6, 285x8
press warmup 45x10, 95x3, 105x2
press working 125x4, 105x6, 95x8
chinup +60x3, +45x4,5, +25x5,4, +0x5

Wednesday
squat warmup 135x10, 225x3, 245x2
squat working 285x6, 255x8, 225x10
bench warmup 95x10, 135x3, 185x2
bench working 210x4, 190x6, 170x8, 155x8
dumbbell row 100 5x6

Friday
power clean 95x3, 115x3, 145 5x3
push press 95x3, 115x3, 125 5x3
farmer's walk 60 4x100'

Weight (Today): 171 lb

Notes:  Decent week, managed to drop some weight over the weekend after Thanksgiving.  Tinkering with rep ranges for presses, might just go ahead and do the same thing for squats this week.

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Monday (11-12-2012)
deadlift warmup 135x10, 225x5
deadlift working 275 4x5
press warmup 45x10, 65x5, 95x5
press working 115 4x5
chinup +45 2x5,  +0x8,6

Wednesday
squat warmup 135x10, 185x3
squat working 245 4x5
bench warmup 95x10, 135x3
bench working 185 4x5
dumbbell row 70 4x10

Friday
power clean to push press 95 3x3, 115 10x3
farmer's walk 80 6x50'

Weight (Today): 173 lb

Notes: Backoff week.  Ate ad libitum but low carb all week, which seemed to help with my SAD and the hunger issues I've been having lately.  Not sure how careful I can be this week, since I've got two Thanksgiving dinners to eat.

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Monday (11-5-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 355x4, 315x6, 285x8
chinup +45x5; +25x6,5; +0x7,5

Wednesday
bench warmup 95x10, 135x3, 185x2
bench working 205x5,3; 185x8; 165x9, 3
press 75 3x10, 65 10

Friday
squat warmup 135x10, 225x3, 245x2
squat working 285x6; 255x5,3; 225x10; 185x10; 165x10; 135x10
donkey calf raise 400 4x15

Weight (Today): 171 lb

Notes: Back down one pound (noise?).  Tough week in the gym.  Managed to hit most targets, but feeling really, really tired.  Taking a light week this week to recover a bit.

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America lost.

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 Monday (10-29-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 355x3, 315x6, 285x8
chinup +45x5; +25x6,4; +0x5,4

Wednesday
bench warmup 95x10, 135x3, 185x2
bench working 205x5,2; 185x8; 165x10
press 75 12, 10, 8

Friday
squat warmup 135x10, 225x3, 245x2
squat working 285x6, 255x8, 225x10, 195x10, 165x10

Weight (Today): 172 lb

Notes:  Put a few pounds back on, not happy about that.  I can only partially blame my experiments with almond-based quick bread.  Truth is I've just been ravenous lately, and not much seems to help.

Posted by: leoncaruthers at 09:57 AM | No Comments | Add Comment
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• 16-oz. jar creamy almond butter
• 8 oz unsalted butter, softened
• 4 tablespoons raw honey
• 29 oz canned pumpkin
• 8.8 oz shredded coconut, unsweetened
  
• 6 eggs
• 2 teaspoons baking power
• 1 teaspoon salt
• 1 tablespoon pumpkin pie spice
• 1 teaspoon cinnamon
  
• ¾ cup warm water

Tried this as an experiment, baked in large muffin tins at 325F for 60 minutes.  They came out okay, but slightly underbaked in the centers.  If I do them again, I'll probably double the water and baking powder.  I think it was a little too try and doughy to get much rise.

Posted by: leoncaruthers at 11:28 AM | No Comments | Add Comment
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Monday (10-22-2012)
deadlift warmup 135x10, 225x3, 285x2
deadlift working 345x4, 305x6, 275x8
press warmup 45x10, 95x3, 105x2
press working 115x6, 105x8, 95x9, 1
chinup +45x5, +25x8, +0x8,4

Wednesday
squat warmup 135x10, 225x3, 245x2
squat working 275x6, 245x8 215x10
bench warmup 95x10, 135x3, 185x2
bench working 200x5, 2; 180x7,2; 160x8, 5
dumbbell row 100 3x6

Friday
power clean 95x5, 135x3, 145 4x3
push press 65x5, 95x3,115x3,  135x2, 115x6, 105x8
2Arm kettlebell swing 60 4x20

Weight (Monday, 10-29): 169 lb

Notes:  Still feels like presses are regressing a little, might be due to doing them after lower-body work, so I'm going to try the split again this week.  Down another pound, though, so that's good (I hope, for all I know it was a pound of muscle that I used to bench press with).

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Monday (10-15-2012)
deadlift warmup 135x10, 225x3, 275x1
deadlift working 335x4, 295x6, 255x8
press warmup 45x5, 95x3, 105x2
press working 120x4, 1; 105x8, 95x9
chinup +45x5, +25x8, +0x8

Wednesday
squat warmup 135x10, 225x3, 245x1
squat working 275x6, 245x8 215x10
bench warmup 95x10, 135x3, 185x1
bench working 205x5, 185x8, 165x8, 3
dumbbell row 100 3x6

Friday
power clean 95x5, 135 5x3
push press 65x10, 95x2, 135x2, 115x6, 105x8
2Arm kettlebell swing 60 5x15

Weight (today): 170 lb

Notes:  Losing some oomph on presses, left hip slightly better this week, down another pound.

Posted by: leoncaruthers at 08:37 AM | No Comments | Add Comment
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Monday (10-8-2012)
deadlift warmup 135x5, 185x3, 245x2
deadlift working 335x4, 295x6, 255x8
press warmup 45x5, 95x3, 105x2
press working 120x5, 105x8, 95x9
chinup +45x5, +25x8, +0x9

Wednesday
squat warmup 135x5, 225x2, 245x1
squat working 265x6, 235x8 205x10
bench warmup 95x5, 135x2, 185x1
bench working 205x5, 185x7, 165x9
dumbbell row 100x6, 90x8, 80x10

Friday
hang clean 45x5
power clean 95x2, 115x3, 115x3, 135x3
push press 95x5, 115x5, 125x3, 135x3
2Arm kettlebell swing 60 5x15
plank 120s

Weight (today): 171 lb

Notes: Left hip is bugging me now.  Might have to back off on deadlifts or try a different variation.

Posted by: leoncaruthers at 10:10 AM | No Comments | Add Comment
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Monday (10-1-2012)
press working 55 2x5, 75 2x5, 85 2x5
bench 115 5x10
lat pulldowns 120 5x10
pressdowns 150 3x10
hammer curls 30 3x10

Tuesday
deadlift working 165 2x5, 195 2x5, 235 2x5
squat 135x5, 185x20
box jump 30" 5x5
plank 120s

Weight (today): 173 lb

Notes: I'd been sick for about a week by the time Wednesday rolled around, so I decided to just take the rest of the week off and recover.

Posted by: leoncaruthers at 08:50 AM | No Comments | Add Comment
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Monday (9-24-2012)
press warmup 55x5, 75x5, 85x3
press working 100x5, 115x3, 130x2
bench 95x5, 135 5x10
lat pulldowns 150 5x10
pressdowns 150 3x10
hammer curls 30 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 295x5, 335x3, 375x1
squat 135x5, 185 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 200x3, 225x1
press 45x5, 80 5x10
dumbbell row 85 5x10
pressdowns 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 240x5, 270x3, 305x1
deadlift 135x5, 225 3x10
donkey calf raise 400 5x15
hanging leg raise 5x15

Weight (Today): 172 lb

Notes:  1s week, second cycle.  Hit all my single targets, completed most of my assistance work, but I was sick with a cold from Wednesday forward, so volume deads on Friday were a bit of an imposition.  I cut them short.  De-load week starting today, and then I'll evaluate whether I want to go forward with the 3rd cycle of the BBBC, which calls for 70% assistance at 5x10.  I think I either have to eat at a surplus and go for it (bulk), or find something else to do, because right now my sacrum is killing me.

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Monday (9-17-2012)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 120x3
bench 95x5, 135 5x10
lat pulldowns 150 3x10, 140 3x10
pressdowns 150 3x10
hammer curls 30 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 275x3, 315x3, 355x3
squat 135x5, 185 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 195x3, 215x3
press 45x5, 80 5x10
dumbbell row 85 5x10
pressdowns 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 225x3, 255x3, 290x3
deadlift 135x5, 225 5x10
donkey calf raise 400 5x15
hanging leg raise 5x15

Weight (Today): 173 lb

Notes: ONOZ, I gained a pound!  After a bit more eating and adult beverage indulgence, a pound ain't so bad.  On the plus side, no missed reps other than a shallow 3rd squat @290 on Friday -- which I didn't count -- requiring a quick legit 3rd rep after a few seconds to ask a friend if I'd hit decent depth.

Posted by: leoncaruthers at 03:30 PM | No Comments | Add Comment
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Monday (9-10-2012)
press warmup 55x5, 75x5, 85x3
press working 95x5, 105x5, 115x5
bench 95x5, 135 5x10
lat pulldowns 150 5x10
pressdowns 150 3x10
hammer curls 30 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 255x5, 295x5, 335x5
squat 135x5, 185 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 155x5, 175x5, 205x5
press 45x5, 80 5x10
dumbbell row 80 6x10
pressdowns 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 205x5, 235x5, 265x5
deadlift 135x5, 225 5x10
donkey calf raise 400 4x15
hanging leg raise 5x15

Weight (Today): 172 lb

Notes:  Week 1 of the second cycle of the BBBC.  So far, it's survivable, and I managed to drop 3 lb in the meanwhile.  Not bad.

Posted by: leoncaruthers at 08:50 AM | No Comments | Add Comment
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 Monday (9-3-2012)
press 55 2x5, 75 2x5, 85 2x5
bench 95x5, 125 5x10
lat pulldown 150 5x10
pressdowns 140 3x10
hammer curls 25 3x10

Tuesday
deadlift 155 2x5, 195 2x5, 235 2x5
squat 135x5, 165 5x10
box jump 30" 6x5
plank 3x60s

Thursday
bench warmup 95 2x5, 115 2x5, 145 2x5
press 45x5, 75 5x10
dumbbell row 80 6x10
dumbbell curl 25 3x10

Friday
squat 135 2x5, 155 2x5, 185 2x5
deadlift 135x5, 205 5x10
donkey calf raise 400 4x15
hanging leg raise 5x15
pressdowns 140 3x10 (forgot to do these Thursday)

Weight (Today): 175 lb

Notes:  Weight crept up a pound over the weekend, probably just water weight from indulging my wife for Thai take-out last night.  Otherwise, it was a nice, easy de-load week.  Second cycle starts today, with 60% (i.e. heavier) assistance lifts.

Posted by: leoncaruthers at 08:24 AM | No Comments | Add Comment
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Monday (8-27-2012)
press warmup 55x5, 75x5, 85x3
press working 100x5, 115x3, 130 f, f, 125x1
bench 95x5, 125 5x10
lat pulldown 150 5x10
pressdowns 140 3x10
hammer curls 25 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 285x5, 325x3, 365x1
squat 135x5, 165 5x10
box jump 30" 6x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 195x3, 220x2
press 45x5, 75 5x10
dumbbell row 90 5x10
pressdowns 140 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 235x5, 265x3, 295x1
deadlift 135x5, 205 5x10
donkey calf raise 400 5x15
hanging leg raise 5x15

Weight (Today): 174 lb

Notes: Other than Monday, pretty good week.  Not sure what happened then, might be related to some unlogged power-cleans that I did last Sunday.

Notes:

Posted by: leoncaruthers at 09:18 AM | No Comments | Add Comment
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Monday (8-20-2012)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 120x3
bench 95x5, 125 5x10
chinups 11, 9, 5, 5, 5, 6, 5, 4
pressdowns 120x10, 130x10, 140x10
hammer curls 25 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 265x3, 305x3, 345x3
squat 135x5, 165 5x10
box jump 30" 6x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 185x3, 205x3
press 45x5, 75 5x10
dumbbell row 90 5x10
pressdowns 140 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 215x3, 245x3, 280x3
deadlift 135x5, 205 5x10
donkey calf raise 400 4x15
hanging leg raise 5x15

Weight (Today): 175 lb

Notes: Good week.  You can't see it in the numbers, but I'm losing fat.  I'm down a belt notch since last Monday, and the scale said 175.4 then, and 174.6 today.  I normally round that off, but it looks like almost a legit 1# loss.

Posted by: leoncaruthers at 01:28 PM | No Comments | Add Comment
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Monday (8-13-2012)
press warmup 55x5, 75x5, 85x3
press working 95x5, 105x5, 115x5
bench 95x5, 125 5x10
chinups 10, 8, 6, 5, 4, 5, 5, 4, 4
pressdowns 100x10, 110x10, 120x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 255x5, 285x5, 325x5
squat 135x5, 165 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 155x5, 175x5, 195x5
press 45x5, 75 5x10
dumbbell row 95 3x10, 80 2x10
pressdowns 130x10, 160x8, 130x2, 130x10
dumbbell curl 25 2x10, 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 205x5, 235x5, 265x5
deadlift 135x5, 195 5x10
donkey calf raise 400 3x15
hanging leg raise 5x15

Weight (Today): 175 lb

Notes: First week of cycle 1 on the 5/3/1 Boring But Big Challenge.  So far, so good, but lots of DOMS.

Posted by: leoncaruthers at 08:57 AM | No Comments | Add Comment
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No lifting at all this past week.  Needed a week off and I was on travel, so I went ahead and combined the two.

Weight (Friday): 177 lb

Posted by: leoncaruthers at 04:15 PM | No Comments | Add Comment
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Monday (7-30-2012)
squat 135x5, 225x3, 265x2; 305 5x2
bench 95x5, 135x3, 185x2; 205 2x5
dumbbell row 100 3x8

Tuesday
deadlift 135x5, 225x3, 275x2; 315 4x3
press 65x5, 95x3, 115x2; 135 f, f; 115 2x5
chinups +45 3x5 4

Thursday
squat 135x5, 225x3, 245x2; 275 2x5
bench 95x5, 135x3, 195x2; 215 2x5
dumbbell row 100 3x8

Friday
deadlift 135x5, 225x3, 315x2; 355x1, 365x1, 375x1, 385x1
press 65x5, 95x3, 105x2; 120 2x5
chinups +45 4x5

Weight (Friday): 175 lb

Notes: Bad week on presses, PRs on squat and deadlift.  It seems like my lower body lifts respond well to twice-a-week frequency, and my work capacity for upper body lifts improves with the same frequency, though it feels like my 1RM has regressed a bit.  Rest week currently, more of this or another cycle of 5/3/1 starting next week.

Posted by: leoncaruthers at 07:52 AM | No Comments | Add Comment
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Thinking of running 3 cycles of 5/3/1 after my rest week, using this variation on the Boring But Big assistance work.  Basically, assistance exercises are swapped (Bench is assisted with Press, Press with Bench, Squat with Deadlift, and Deadlift with Squat), and the assistance percentage is stepped up 10% in each of the three cycles.  Further, the peak set of each day is stopped at the minimum rep number, rather than failure or "just short of failure".  Since I often have trouble discerning the former from the latter, and the former tends to burn me out, the scheme has a lot of appeal on that basis alone.

Posted by: leoncaruthers at 08:49 PM | No Comments | Add Comment
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