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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