October 30, 2012

Workout log, RPT, week 3

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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October 22, 2012

Workout log, RPT, week 2

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.

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October 15, 2012

Workout log, RPT, week 1

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.

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October 08, 2012

Wendler 5/3/1, BBBC, c2w4, partial rest week

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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October 01, 2012

Wendler 5/3/1, BBBC, c2w3

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.

Posted by: leoncaruthers at 12:28 PM | No Comments | Add Comment
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