April 30, 2012

Workout Log, Wendler 5/3/1, cycle 1, week 4

Monday (4-23-2012)
press warmup 50x5, 65x5, 95x3
press working 65x5, 85x5, 95x5
press accessory 65 5x10
chinups 11, 7, 7, 6, 5, 5, 6, 6
barbell shrug 135x10, 185x5x2, 135x10

Tuesday
deadlift warmup 145x5x2, 185x5x2, 215x5x2
deadlift accessory 185 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5x2, 115x5x2, 135x5x2
bench accessory 115 5x10
dumbbell row 80 lb 5x10 each side

Friday
squat warmup 135x5x2, 155x5x2, 185x5x2
squat accessory 155 5x10
leg curl 100 lb 5x10

Weight (Friday): 181 lb

Notes:  Backoff week on 5/3/1.  I took the opportunity to undereat a little and drop some weight before starting the next cycle.

Posted by: leoncaruthers at 08:23 AM | No Comments | Add Comment
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April 20, 2012

Workout Log, Wendler 5/3/1, cycle 1, week 3

Monday (4-16-2012)
press warmup 50x5, 65x5, 80x3
press working 95x5, 110x3, 125x5,3
press accessory 65 5x10
chinups 11, 8, 8, 6, 5, 5, 6, 8, 8

Tuesday
deadlift warmup 145x5, 185x5, 215x3
deadlift working 270x5, 305x3, 340x3,1
deadlift accessory 185 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 170x5, 190x3, 215x6
bench accessory 115 5x10
dumbbell row 80 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 225x5, 255x3, 285x3
squat accessory 155 5x10
leg curl 100 lb 5x10
donkey calf raise 400 lb 10, 20

Weight (Friday): 185 lb

Notes: Managed to get at least 3 on all of my 1+ targets for the 3rd week of the cycle.  Seem to have made really good progress on the bench press, finally.  Going to go ahead with Wendler's recommendation and step up my press targets by 5lb and squats and deads by 10lb for next cycle.

Posted by: leoncaruthers at 02:55 PM | No Comments | Add Comment
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April 16, 2012

Workout Log, Wendler 5/3/1, cycle 1, week 2

Monday (4-9-2012)
press warmup 50x5, 65x5, 80x3
press working 90x3, 105x3, 115x7
press accessory 65 5x10
chinups 10, 10, 6, 5, 5, 5, 5, 5

Tuesday
deadlift warmup 145x5, 185x5, 215x3
deadlift working 255x3, 295x3, 325x5,2
deadlift accessory 185 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 155x3, 185x3, 200x8
bench accessory 115 5x10
dumbbell row 80 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 215x3, 240x3, 270x5, 2
squat accessory 155 5x10
leg curl 100 lb 5x10

Weight (Friday): 183 lb

Notes:  Thursday was great, Friday was disappointing.

Posted by: leoncaruthers at 08:25 AM | No Comments | Add Comment
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April 09, 2012

Workout Log, Wendler 5/3/1, cycle 1, week 1

Monday (4-2-2012)
press warmup 50x5, 65x5, 80x3
press working 85x5, 95x5, 110x8
press accessory 65 5x10
chinups 10, 9, 7, 6, 5, 5, 5, 5

Tuesday
deadlift warmup 145x5, 185x5, 215x3
deadlift working 235x5, 270x5, 305x9
deadlift accessory 185 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 145x5, 170x5, 190x9
bench accessory 115 5x10
dumbbell row 80 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 195x5, 225x5, 255x9
squat accessory 155 5x10
leg curl 100 lb 4x10, 8; 90 lb 2

Weight (Friday): 183 lb

Notes: Trying out 5/3/1 again.  I think I'm actually at the point where deliberate periodization and a split routine are needed and helpful.

Posted by: leoncaruthers at 08:15 AM | No Comments | Add Comment
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April 02, 2012

Abbreviated, mostly restful week

Monday (3-26-2012)
squat 145 x20, 185 x5, 225 x5, 275 x5, 225 x5, 185 x5, 135 x5
press 45 x5, 95 x5, 115 x5, 125 x3, 130 x3, 125 x3, 115 x5, 95 x5, 45 x5
chinups 12, 7, 5, 5

Weight (Friday): 180 lb

Notes:  Decided to give Wendler's 5/3/1 another go starting today, so I took the rest of the week off after last Monday.

Posted by: leoncaruthers at 08:29 AM | No Comments | Add Comment
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