January 28, 2013

Workout log, 5/3/1, c1w3

 Monday (1-21-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 105x3, 115x5
press accessory 65 5x10
chinup +25 2x6, 3x5
tricep pressdown (v-bar) 120 3x10
hammer curl 35 3x8

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 280x5, 315x3, 355x4, 1
weighted hyperextensions 45 5x10
toes-to-bar 5x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 165x5, 185x3; 210 2, 1, 1
bench accessory 115 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 120 3x10, 100 2x12
dumbbell curl 25 10, 2x8; 20 2x8

Friday
squat warmup 115x5, 145x5, 185x3
squat working 215x5, 245x3; 275x4, 1
squat accessory 145 5x10
leg curl 90 3x10, 80 2x10
calf press 495 5x10

Weight (today): 169 lb

Notes:  Monday was disappointing, actual target was 1+ @125#, and I failed twice.  Rest of the week went okay.  Skipping de-load week and starting straight into cycle 2 this week.

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January 21, 2013

Workout log, 5/3/1, c1w2

Monday (1-14-2013)
press warmup 55x5, 65x5, 80x3
press working 95x5, 105x3, 115x5
press accessory 65 5x10
chinup 12, 7, 6, 5, 5, 5, 5, 5
tricep pressdown (v-bar) 110 3x10
hammer curl 30 3x10

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 260x3, 300x3, 335x5
weighted hyperextensions 25 5x10
toes-to-bar 4x10, 8

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 155x3, 175x3; 200 3, 3, 2
bench accessory 115 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 120 3x10
dumbbell curl 25 3x8

Friday
squat warmup 115x5, 145x5, 185x3
squat working 200x3, 230x3, 260x7
squat accessory 145 5x10
leg curl 100 3x10, 90 2x8
calf press 400 95x10, 135x10, 225x10, 315x10, 405x10, 495x10, 585 2x8, 495x10, 405x10, 315x10, 225x10, 135x10

Weight (today): 169 lb

Notes: Much better than last week, although I had trouble feeling confident for Thursday's bench presses, and that held me back.  The triple was one set, then I racked it and adjusted my shoulders for the first double.  The second double was 2 minutes later.  I'd feel wrong counting the first two sets as a single set, so I didn't.

Posted by: leoncaruthers at 09:22 AM | No Comments | Add Comment
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January 14, 2013

Workout log, 5/3/1, c1w1

Monday (1-7-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 95x5, 110x8
press accessory 65 5x10
chinup 12, 8, 6, 5, 5, 5, 5, 4
hammer curl 30 3x8
tricep pressdown (v-bar) 150x10, 120 2x10

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 240x5, 280x5, 315x6
weighted hyperextensions 45 5x10
toes-to-bar 4x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 145x5, 165x5, 185x6, 2
bench accessory 115 5x10
dumbbell row 80 5x10
tricep pressdown (straight bar) 100 3x10
dumbbell curl 25 3x10

Friday
squat warmup 115x5, 145x5, 175x3
squat working 195x5, 215x5, 245x7
squat accessory 145 5x10
leg curl 100 3x10, 90 2x8
donkey calf raise 400 4x15

Weight (today):
170 lb

Notes:
Very tough week after my extended break from training.  Looks like I lost a fair bit of strength in the bench press, and some endurance in the deadlift.  Still sore from Friday's squats.

Posted by: leoncaruthers at 09:56 AM | No Comments | Add Comment
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January 07, 2013

Saved for later

Podcast for work today

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