March 23, 2013

Workout log, 5/3/1, c3w4

Monday (3-18-2013)
power clean 95 2x3, 115x3, 135 8x3
push press 95 2x3, 115 8x3
kettlebell swing 60 8x10

Wednesday
squat 135x5, 175x3, 205 5x5
bench 95x5, 135x3, 165 5x5
dumbbell row 75 5x10

Friday
deadlift 135x5, 225x5, 275 4x5
press 65x5, 95x5, 105 5x5
chin-up 12, 8, 6, 6, 6

Weight (today): 170 lb

Notes:
Backoff week before I start cycle 4.  I'm planning to swap assistance sets as per the BBBC for this cycle, primarily because it feels like my presses would benefit from more frequency.  My 0-carb stretch also ends in a few hours when I start about 24 hours of carb-up for the week ahead, per Anabolic Diet.  It's been 10 days since my last actual carb intake, so I'm likely going to gain 3-5 lb before tomorrow morning.  Given that, I'm moving my weigh-ins to Friday or Saturday morning so I'm weighing me and not all the water my glycogen will need.

Posted by: leoncaruthers at 12:54 PM | No Comments | Add Comment
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March 18, 2013

Workout log, 5/3/1, c3w3

Monday (3-11-2013)
press warmup 55x5, 75x5, 85x3
press working 105x5, 120x3, 130 f, f
push press 130 3x3
press accessory 80 5x10
chinup 10, 10, 9, 7, 6, 6
tricep pushdown (v-bar) 130 5x10
hammer curl 35 5x8

Tuesday
deadlift warmup 165x5, 205x5, 235x3
deadlift working 295x5, 335x3, 375x2
deadlift accessory 265 8x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 200x3, 220x2, 1
bench accessory 135 5x10
dumbbell row 90 5x10
tricep pushdown (straight-bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 235x5, 265x3, 295x3, 2
squat accessory 175 5x10
leg curl 120 2x10, 110 2x10, 100x10
donkey calf raise 400 3x20

Weight (today): 171 lb

Notes: Monday sucked, rest of the week wasn't too bad.  I think I need more frequency on presses, so I might swap accessory work in the next cycle per the BBBC layout.  Dropped post-workout carbs and IF after Tuesday, going VLC this week until this Saturday.  Switching from IF/LeanGains protocol to Di Pasquale's Anabolic Diet, mostly because I think the constant morning fasts might be too much stress, and PWO carbs were giving me afternoon brain-fog (not too mention doing frackall for my gainz).  I also quit tracking my food entirely.  I've been tracking meticulously for about 6 months, and it's gained me literally nothing measurable.  I'm 2# heavier and my lifts are worse than they were 6 months ago.  Oh, and I was totally neurotic about food all through the holidays, which was fun.

Posted by: leoncaruthers at 10:23 AM | No Comments | Add Comment
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March 11, 2013

Workout log, 5/3/1, c3w2

Monday (3-4-2013)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 125x3
push press 125 3x3
press accessory 80 5x10
chinup 10, 10, 8, 8, 7, 4
tricep pressdown (v-bar) 140 3x10
hammer curl 35 4x8

Tuesday
deadlift warmup 165x5, 205x5, 235x3
deadlift working 275x3, 315x3, 355x4
deadlift accessory 245 8x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 185x3, 210x4, 2, 1
bench accessory 135 5x10
dumbbell row 90 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 215x3, 250x3, 280x4, 2, 1
squat accessory 175 5x10
leg curl 110 3x10, 100 2x10
calf press 225x10, 585 5x10

Weight (today): 172 lb

Notes: Decent week.  Monday was tougher than I wanted it to be, thinking of tinkering with my Sunday/Monday morning macros to try and make sure I'm not starting the week glycogen depleted.

Posted by: leoncaruthers at 08:51 AM | No Comments | Add Comment
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March 06, 2013

I have a new farmer hero

Henri de Laulanié.

Norman Borlaug did some great work, but the result of his tinkering was less-nutritious, high-yield wheat that hasn't stopped causing health problems compounded with a series of unsustainable farming practices for it.  Henri didn't even have to breed the rice for traits, just work with it and experiment.  Norman could have done the same thing.  Anyone could have, really.

Posted by: leoncaruthers at 12:33 PM | No Comments | Add Comment
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March 04, 2013

Workout log, 5/3/1, c3w1

Monday (2-25-2013)
press warmup 55x5, 65x5, 80x3
press working 95x5, 105x5, 120x5, 1
push press 120 3x3
press accessory 80 4x10, 8, 2
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 140 3x10
hammer curl 35 4x8

Tuesday
deadlift warmup 155x5, 205x5, 235x3
deadlift working 255x5, 295x5, 335x6, 2
deadlift accessory 225 8x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 165x5, 180x5, 200x5, 2, 2
bench accessory 135 3x10, 125 2x10
dumbbell row 90 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 205x5, 235x5, 265x7
squat accessory 175 5x10
leg curl 100 5x10
calf press 585 5x10

Weight (today): 172 lb

Notes:
  Decent week.  Presses were not great, but I didn't miss any.  Lower-body lifts appear on track.

Posted by: leoncaruthers at 01:07 PM | No Comments | Add Comment
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