February 25, 2013

Workout log, 5/3/1, c2w4

Monday (2-18-2013)
power clean 95 3x3, 115 2x3, 135 3x3, 145 3x3, 155 2x1
push press 115 3x3, 125 3x3, 135 1x3
chinup 12, 9, 6, 5, 5

Wednesday
press 55 2x5, 65 2x5, 85 2x5
deadlift 155 2x5, 190 2x5, 230 2x5
chinup 12, 9, 7, 5, 5
plank 3x30s

Friday
bench 95 2x5, 115 2x5, 135 2x5
dumbbell row 65 3x10
squat 135 2x5, 155 2x5, 185 2x5
donkey calf raise 400 3x20

Weight (today): 169 lb

Notes: Backoff week, so I compressed the 5/3/1 days and added a Monday dynamic effort day.  Caught my second 155# power clean a little wrong on Monday and tweaked my right forearm a little.  Seems mostly better today unless I'm gripping something wide like the top of my food jar.

Posted by: leoncaruthers at 09:25 AM | No Comments | Add Comment
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February 18, 2013

Workout log, 5/3/1, c2w3

Monday (2-11-2013)
press warmup 55x5, 65x5, 80x3
press working 100x5, 115x3, 125x3
push press 125 3x3
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 140 3x10
hammer curl 35 4x8

Tuesday

deadlift warmup 155x5, 190x5, 230x3
deadlift working 290x5, 325x3, 365x3, 1
weighted hyperextensions 45 5x10
knees-to-elbows 10, 10, 8
hanging leg raise 2x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 175x5, 195x3, 215x2, 2, 1
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 225x5, 255x3, 285x3, 2, 1
squat accessory 175 5x10
leg curl 100 5x10
calf press 585 5x10

Weight (today): 170 lb

Notes:
  Decent close to cycle 2.  Backoff week to follow, then on to cycle 3.

Posted by: leoncaruthers at 10:53 AM | No Comments | Add Comment
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February 11, 2013

Workout log, 5/3/1, c2w2

Monday (2-4-2013)
press warmup 55x5, 65x5, 80x3
press working 95x3, 105x3, 120x5
push press 120 3x3
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 130 3x10
hammer curl 35 4x8

Tuesday
deadlift warmup 155x5, 190x5, 230x3
deadlift working 270x3, 305x3, 345x6, 1
weighted hyperextensions 45 5x10
knees-to-elbows 10, 10, 8
hanging leg raise 2x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 165x3, 185x3, 205x4, 2
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 130 3x10
dumbbell curl 25 4x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 210x3, 240x3, 270x5, 2
squat accessory 155 5x10
leg curl 100 5x10

Weight (today): 169 lb

Notes:  Good week, no misses, dropped 1#.

Posted by: leoncaruthers at 09:59 AM | No Comments | Add Comment
Post contains 125 words, total size 1 kb.

February 04, 2013

Workout log, 5/3/1, c2w1

Monday (1-28-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 95x5, 115x6, 1
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 130 3x10, 110x10, 90x10
hammer curl 30 4x8, 25x8, 20x8

Tuesday
deadlift warmup 155x5, 190x5, 230x3
deadlift working 250x5, 290x5, 325x6, 2
weighted hyperextensions 45 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 155x5, 175x5, 195x6, 2
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 130 3x10, 110 2x10
dumbbell curl 25 3x8, 20 2x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 195x5, 225x5, 255x7, 1
squat accessory 155 5x10
calf press 495 5x10
leg curl 90 5x10

Weight (today): 170 lb

Notes: Not an awful week.  Press and bench still feel laggy.  Solid on diet (3400 kcal, HCLF on training days, <2000 LCHF on rest days, >170g protein all days), body comp appears good, might actually be adding some arm/shoulder mass.

Posted by: leoncaruthers at 09:37 AM | No Comments | Add Comment
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