April 29, 2013

Workout log, 5/3/1, c5w1

Monday (4-22-2013)
press warmup 55x5, 75x5, 85x3
press working 95x5, 110x5, 120x6
push press 120 3x3
bench 145 4x10, 8, 2
chinup +45 2x4, +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ-curl 60 3x10

Tuesday
deadlift warmup 165x5, 215x5, 255x3
deadlift working 275x5, 315x5, 355x5, 1, 1, 1
squat 135x5, 205 5x10
hanging leg raise 3x15

Thursday
bench warmup 95x5, 125x5, 145x3
bench working 155x5, 180x5, 205x6, 2, 2
press 85 5x10
pendlay row 135 5x10
tricep pressdown (straight bar) 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 165x5, 205x3
squat working 215x5, 250x5, 285x6, 2
deadlift 135x5, 245x2, 10
power clean 135 6x3, 155x1, f
calf press 675 5x10
leg curl 120 3x10

Weight (Saturday): 176 lb

Notes:  Okay week, but volume squats on Tuesday really wrecked me.  Volume deads on Friday just weren't going to happen.  Weight's up a little more than it likely ought to be (I should be about 174, maybe 175 at this point, rather than 175.6).  Haven't gone up an additional belt notch just yet, so that's good.  This may end up being my last 5/3/1 cycle for awhile, or at least the last one with such heavy assistance work.  Getting very nervous about my 1s targets, as I'm pushing into PR territory with pretty much everything, and I'm not sure I'm recovering fast enough.

Posted by: leoncaruthers at 08:27 AM | No Comments | Add Comment
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April 22, 2013

Workout log, 5/3/1, c4w4

Monday (4-15-2013)
press 55 2x5, 75 2x5, 85 2x5
deadlift 165 2x5, 205 2x5, 245 2x5
lat pulldown 100 5x10
farmer's walk 60 2x100'

Thursday
bench 95 2x5, 125 2x5, 165 2x5
squat 135 2x5, 185 2x5, 225 2x5
pendlay row 135 5x10

Weight (Saturday): 174 lb

Notes: Backoff week and busy at work, so I compressed down to 2 days.

Posted by: leoncaruthers at 08:20 AM | Comments (3) | Add Comment
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April 15, 2013

Workout log, 5/3/1, c4w3

Monday (4-8-2013)
press warmup 55x5, 75x5, 85x3
press working 105x5, 115x3, 130x3
push press 130 3x3
bench 95x5, 155 5x8
lat pulldown 150 5x10
tricep pushdown (v-bar) 130 3x10
EZ-curl 70x8, 60 2x8, 50x8

Tuesday
deadlift warmup 165x5, 205x5, 245x3
deadlift working 305x5, 345x5, 385x2, 1
squat 135x5, 185 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 200x3, 225x2, 1, 1
press 85 5x10
dumbbell row 90 5x10
tricep pushdown (straight-bar) 140x10, 150 2x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 165x5, 195x3
squat working 240x5, 275x3, 305x2, 1, 1
deadlift 135x5, 225x3, 265 8x5
calf press 585 5x10
leg curl 110 3x10, 100 2x10

Weight (Saturday): 173 lb

Notes:  No missed targets last week, which is always nice to see.  Deloading this week, hopefully enough time for my right hand to heal after what seems like a quick dislocation/joint-pop of my right middle finger, probably from the lat pulldowns and/or the heavy deads last week.

Posted by: leoncaruthers at 08:28 AM | No Comments | Add Comment
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April 08, 2013

Workout log, 5/3/1, c4w2

Monday (4-1-2013)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 125x5
push press 125 3x3
bench press 95x5, 155 5x8
iso-lateral pulldown 45x5, 90 5x10
chinup 5
tricep pressdown (v-bar) 140 3x10
hammer curl 30 3x10

Tuesday
deadlift warmup 165x5, 205x5, 265x3
deadlift working 285x3, 325x3, 365x4, 2
squat 135x5, 185 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 190x3, 210x4, 2, 1
press 85 5x10
dumbbell row 90 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 10, 8, 8
EZ-curl 50x12

Friday
squat warmup 135x5, 165x5, 195x3
squat working 225x3, 255x3, 290x5, 2, 1
deadlift 135x5, 225x3, 265 8x5
calf press 585 5x10

Weight (today): 174 lb

Notes:  Weight up a few pounds as I find my ground with the Anabolic Diet protocol, but I feel pretty good and I exceeded all of my targets by at least 1 rep.  1s week starts today.

Posted by: leoncaruthers at 08:35 AM | Comments (3) | Add Comment
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April 01, 2013

Workout log, 5/3/1, c4w1

Monday (3-25-2013)
press warmup 55x5, 75x5, 85x3
press working 95x5, 105x5, 115x6
push press 115 3x3
bench 145 4x10, 8, 2
chinup 10, 8, 7, 6, 6, 5, 5, 5
tricep pressdown (v-bar) 130 3x10
EZ-curl 60 4x8

Tuesday
deadlift warmup 165x5, 205x5, 245x3
deadlift working 265x5, 305x5, 345x6, 2
squat 135x5, 185 5x10, 135x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 155x5, 175x5, 200x5, 2, 2
press 85 3x10, 9, 8
push press (gap) 85 1, 2
iso-lateral row 102 5x10
close-grip cable row 120x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 165x5, 195x3
squat working 210x5, 240x5, 275x6
deadlift 135x5, 225x3, 265 8x5
leg curl 100 5x10
calf press 585 5x10

Weight (Saturday): 171 lb

Notes: Belatedly realized that I somehow ended up with week 1 giving my lighter press and bench numbers than I should have had for this cycle.  Week 3 still looks correct, so I'll just stay with it.  Bench numbers would have been better but I slept about 4 hours the night prior.

Posted by: leoncaruthers at 09:00 AM | No Comments | Add Comment
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