Monday (10-24-2011)
squat 295 lb 1
squat 285 lb 3x3
press 130 lb 3, 3, 2, 2
pullups 12, 10

Tuesday
deadlift 355 lb 4, 3, 2
bench 205 lb 5, 3, 2
chinups 13, 10

Thursday
squat 225 lb 5x5
press 105 lb 5x5
pullups 13, 9

Friday
deadlift 285 lb 5x5
bench 195 lb 3x5
dumbbell row 100lb 5x5 each side

Weight (Saturday): 178 lb

Notes: Lighter "light" days this week.  I feel a lot more recovered this morning than I did last Monday.  This next week should be the last of the cycle, to be followed by either a rest week, reset week, or maybe just a week of GPP, kettlebells and light eating.

Posted by: leoncaruthers at 07:29 AM | No Comments | Add Comment
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Monday (10-17-2011)
squat 285 lb 5, 3, 2
press 125 lb 5, 3, 2
chinups 13, 10

Tuesday
deadlift 355 lb 3, 2, 1, 1
bench 205 lb 4, 3, 3
pullups 10, 8

Thursday
squat 255 lb 5, 3, 2
squat 235 lb 3x5
press 120 lb 5, 3, 2
press 110 lb 5, 4 (pushed 1), 3 (pushed 2)
chinups 13, 9

Saturday
deadlift 315 lb 5, 3, 2
deadlift 285 lb 2x5
bench 195 lb 3x5
dumbbell row 100lb 3x5 each side

Weight (Sunday): 178 lb

Notes: My light days might be too heavy, that or I need to drop the volume sets.  I wasn't fully recovered today when I hit the gym, and it'll show in next week's post.  Part of that was moving Friday's workout to Saturday, I'm sure, which really just came down to scheduling.

Posted by: leoncaruthers at 08:40 PM | No Comments | Add Comment
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Monday (10-10-2011)
squat 275 lb 5, 3, 2
press 125 lb 5, 3, 2
pullups 11, 9

Tuesday
deadlift 355 lb 3, 4x1
deadlift 325 lb 1
bench 205 lb 4x3
chinups 11, 7 ... 3

Thursday
squat 245 lb 5, 3, 2
squat 225 lb 3x5
press 115 lb 5, 3, 2
press 105 lb 3x5
pullups 11, 8

Friday
deadlift 315 lb 5, 3, 2
deadlift 285 lb 3x5
bench 195 lb 5, 3, 2
bench 185 lb 3x5
dumbbell row 100lb 3x5 each side

Weight (Friday): 176 lb

Notes:  Going to give the 355 lb deadlift one more try this week.  My back can handle it, but my hands just can't hold on. I'm resisting the switch to straps for a number of reasons.  Going to shoot for a 285 lb squat set today, and probably keep presses at 125.  I need to take another run at a 5-rep set for bench at 205 tomorrow, probably with a spot.

Posted by: leoncaruthers at 08:42 AM | No Comments | Add Comment
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Daily Fat In Diet—A high-fat diet is a risk factor for heart disease, colon cancer, breast cancer and prostate cancer. For a healthful diet, choose foods that are low in fat, saturated fat and cholesterol. Based on your responses, nearly all of your food choices are high in fat, which is increasing your risk. You indicated that you are not ready to take action to reduce the amount of high-fat foods you eat. Over time, you may want to reconsider your plans. Begin by thinking about the health benefits you may gain by eating a low-fat diet. Keep in mind that only 30 percent of the calories you eat each day should come from fat.

This is what Aetna told me after my "Health Risk Assessment" Questionnaire.  Everything else in the questionnaire, I'm at normal or better than normal (my HDL is 71, for Pete's sake), and yet they suggest a low-fat diet.  The totality of their nutritional advice was to eat more candy (i.e. fruit) and eat less fat.  It's entirely impossible that my robust health is the result of me eating a ton of good fat (OMG saturated!) and eschewing candy of all kinds.  Fuck you, Aetna, I'm healthy as heck, and doctors lie.  Typical nutritional ignorance from people paid to know better.  This isn't even my job, and I could walk circles around them on this topic.

I probably could eat more vegetables, though.  I'll cop to that.

Posted by: leoncaruthers at 07:50 AM | No Comments | Add Comment
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Monday (10-3-2011)
squat 265 lb 5, 3, 2
press 120 lb 4 (f), 4, 3
chinups 11, 8

Tuesday
deadlift 345 lb 5, 3, 2
bench 200 lb 5, 3, 2
pullups 10, 8

Thursday
squat 245 lb 5, 3, 2
squat 225 lb 3x5
press 115 lb 5, 3, 2
press 105 lb 3x5
chinups 12, 9

Friday
deadlift 315 lb 5, 3, 2
deadlift 285 lb 3x5
bench 190 lb 5, 3, 2
bench 180 lb 3x5
dumbbell row 100lb 3x5 each side

Weight (Friday): 177 lb

Notes:  So far, I'm liking how I've altered the program.  My hands have enough time to recover from deadlifting, and I'm maintaining/improving my squat and bench.  I might need to drop the volume sets for bench press, though.  I'm starting to notice some inflammation in my left forearm that suggests I'm tweaking my golfer's elbow.  I'll give it another week and see if keeping the volume sets at the same weight as last week allows sufficient recovery.  I'm also considering just maintaining my lifts at or near their current weights for awhile and trying to drop some body weight.  My presses seem to have stalled again at 120 or 125, but I have a little room left for bench and squat.  Deadlifts may or may not be stalled, I'll have a run at 355 this week and see if I can hack it.

Posted by: leoncaruthers at 09:20 AM | No Comments | Add Comment
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Monday (9-26-2011)
squat 255 lb 5, 3, 2
press 120 lb 4 (f), 4, 3
pullups 9, 8

Tuesday
deadlift 335 lb 5, 3, 2
bench 195 lb 5, 3, 2
chinups 12, 9

Thursday
squat 230 lb 5, 3, 2
squat 205 lb 3x5
press 110 lb 5, 3, 2
press 100 lb 3x5
pullups 10, 8

Friday
deadlift 305 lb 5, 3, 2
deadlift 275 lb 3x5
bench 185 lb 5, 3, 2
bench 175 lb 3x5
dumbbell row 90lb 3x5 each side

Weight (Friday): 178 lb

Notes: I'm not sure this really qualifies as Pavel's program anymore.  I've swapped in my other two barbell movements, and I'm varying my assistance work, along with varying my load between the power days (MTu) and the form and hypertrophy days (ThF).  It's still largely inspired by PTTP, and the associated "Bear" program, so I'm not going to bother naming what I'm doing or changing categories.  On the weight front, I've been indulging a bit much this week, and letting my carbs creep up.   Might need a week or two in ketosis to get my head right again and get back to burning fat as a primary fuel.  Probably time to start IFing again, too.  I'd stopped after my food poisoning to ensure recovery of my gut flora.

Posted by: leoncaruthers at 05:27 PM | No Comments | Add Comment
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