September 24, 2012

Wendler 5/3/1, BBBC, c2w2

Monday (9-17-2012)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 120x3
bench 95x5, 135 5x10
lat pulldowns 150 3x10, 140 3x10
pressdowns 150 3x10
hammer curls 30 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 275x3, 315x3, 355x3
squat 135x5, 185 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 195x3, 215x3
press 45x5, 80 5x10
dumbbell row 85 5x10
pressdowns 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 225x3, 255x3, 290x3
deadlift 135x5, 225 5x10
donkey calf raise 400 5x15
hanging leg raise 5x15

Weight (Today): 173 lb

Notes: ONOZ, I gained a pound!  After a bit more eating and adult beverage indulgence, a pound ain't so bad.  On the plus side, no missed reps other than a shallow 3rd squat @290 on Friday -- which I didn't count -- requiring a quick legit 3rd rep after a few seconds to ask a friend if I'd hit decent depth.

Posted by: leoncaruthers at 03:30 PM | No Comments | Add Comment
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September 17, 2012

Wendler 5/3/1, BBBC, c2w1

Monday (9-10-2012)
press warmup 55x5, 75x5, 85x3
press working 95x5, 105x5, 115x5
bench 95x5, 135 5x10
lat pulldowns 150 5x10
pressdowns 150 3x10
hammer curls 30 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 255x5, 295x5, 335x5
squat 135x5, 185 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 155x5, 175x5, 205x5
press 45x5, 80 5x10
dumbbell row 80 6x10
pressdowns 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 205x5, 235x5, 265x5
deadlift 135x5, 225 5x10
donkey calf raise 400 4x15
hanging leg raise 5x15

Weight (Today): 172 lb

Notes:  Week 1 of the second cycle of the BBBC.  So far, it's survivable, and I managed to drop 3 lb in the meanwhile.  Not bad.

Posted by: leoncaruthers at 08:50 AM | No Comments | Add Comment
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September 10, 2012

Wendler 5/3/1, BBBC, c1w4

 Monday (9-3-2012)
press 55 2x5, 75 2x5, 85 2x5
bench 95x5, 125 5x10
lat pulldown 150 5x10
pressdowns 140 3x10
hammer curls 25 3x10

Tuesday
deadlift 155 2x5, 195 2x5, 235 2x5
squat 135x5, 165 5x10
box jump 30" 6x5
plank 3x60s

Thursday
bench warmup 95 2x5, 115 2x5, 145 2x5
press 45x5, 75 5x10
dumbbell row 80 6x10
dumbbell curl 25 3x10

Friday
squat 135 2x5, 155 2x5, 185 2x5
deadlift 135x5, 205 5x10
donkey calf raise 400 4x15
hanging leg raise 5x15
pressdowns 140 3x10 (forgot to do these Thursday)

Weight (Today): 175 lb

Notes:  Weight crept up a pound over the weekend, probably just water weight from indulging my wife for Thai take-out last night.  Otherwise, it was a nice, easy de-load week.  Second cycle starts today, with 60% (i.e. heavier) assistance lifts.

Posted by: leoncaruthers at 08:24 AM | No Comments | Add Comment
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September 03, 2012

Wendler 5/3/1, BBBC, c1w3

Monday (8-27-2012)
press warmup 55x5, 75x5, 85x3
press working 100x5, 115x3, 130 f, f, 125x1
bench 95x5, 125 5x10
lat pulldown 150 5x10
pressdowns 140 3x10
hammer curls 25 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 285x5, 325x3, 365x1
squat 135x5, 165 5x10
box jump 30" 6x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 195x3, 220x2
press 45x5, 75 5x10
dumbbell row 90 5x10
pressdowns 140 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 235x5, 265x3, 295x1
deadlift 135x5, 205 5x10
donkey calf raise 400 5x15
hanging leg raise 5x15

Weight (Today): 174 lb

Notes: Other than Monday, pretty good week.  Not sure what happened then, might be related to some unlogged power-cleans that I did last Sunday.

Notes:

Posted by: leoncaruthers at 09:18 AM | No Comments | Add Comment
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