May 29, 2012

Wendler 5/3/1, cycle 2, week 4

Monday (5-21-2012)
press 55 2x5, 65 2x5, 85 2x5
chinups +25 5x5

Tuesday
deadlift 155 2x5, 185 2x5, 225 2x5
planks 3x60s

Thursday
bench warmup 95 2x5, 115 2x5, 145 2x5
kroc row 60 lb 20, 20, 15, 10

Friday
squat 135 2x5, 155 2x5, 185 2x5
leg curl 150 5, 140 2x5
power clean 95 3x3, 135 3x3, 162 2
chinup +45 5, 5, 4
pullup 2x6

Weight (Friday): 182 lb

Notes: Backoff week on 5/3/1.  Looking forward to next cycle, tried out weighted chins and they went better than expected.

Posted by: leoncaruthers at 09:38 AM | Comments (2) | Add Comment
Post contains 98 words, total size 1 kb.

May 22, 2012

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

Monday (5-14-2012)
press warmup 55x5, 65x5, 85x3
press working 100x5, 115x3, 130x4, 1
press accessory 70 5x10
chinups 7x6, 5, 3

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 275x5, 315x3, 350x2, 1
deadlift accessory 190 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 170x3, 195x3, 220x4, 2
bench accessory 120 5x10
dumbbell row 85 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 230x5, 265x3, 295x4
squat accessory 160 5x10
leg curl 100 lb 5x10

Weight (Friday): 185 lb

Notes:  Final working week of cycle 2.  I'm almost back to where I was before my hip injury, but my lower-body lifts are still lagging a little.  Going to add 5 lb to presses and deadlifts, but squats stay where they are for now.  Don't want to risk going too high on those yet.

Posted by: leoncaruthers at 11:38 AM | No Comments | Add Comment
Post contains 148 words, total size 1 kb.

May 14, 2012

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

Monday (5-7-2012)
press warmup 55x5, 65x5, 85x3
press working 95x3, 110x3, 120x6, 2
press accessory 70 5x10
chinups 10, 7, 6, 5, 5, 6, 5, 6

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 260x3, 295x3, 335x5, 1
deadlift accessory 190 5x10
hanging leg raise 5x10

Wednesday
power-clean 95 lb 5x3, 135 lb 5x3
farmer's walk 80 lb 6x50'
box jumps 24" 5x5

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 160x3, 185x3, 205x7, 2
bench accessory 120 5x10
dumbbell row 85 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 215x3, 250x3, 280x5, 2
squat accessory  185 lb 12, 10, 8
leg curl 120 lb 3x8

Weight (Friday): 182 lb

Notes: 2nd week of cycle 2.  Still going strong.  Squats are still scary because I worry about my hip and the vein in my head.

Posted by: leoncaruthers at 08:39 AM | No Comments | Add Comment
Post contains 145 words, total size 1 kb.

May 07, 2012

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

Monday (4-30-2012)
press warmup 55x5, 65x5, 80x3
press working 85x5, 100x5, 115x8, 2
press accessory 70 5x10
parallel grip pullups 9, 8, 7, 5, 5, 5, 5, 5, 5

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 245x5, 275x5, 315x7, 2
deadlift accessory 190 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 150x5, 170x5, 195x8, 3
bench accessory 120 5x10
dumbbell row 85 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 200x5, 230x5, 265x8, 2
squat accessory 160 5x10
leg curl 100 lb 5x10

Weight (Friday): 183 lb

Notes:  First week of cycle 2.  So far, so good.

Posted by: leoncaruthers at 01:38 PM | No Comments | Add Comment
Post contains 113 words, total size 1 kb.

<< Page 1 of 1 >>
23kb generated in CPU 0.02, elapsed 0.0252 seconds.
57 queries taking 0.0125 seconds, 189 records returned.
Powered by Minx 1.1.6c-pink.