Monday (5-20-2013)
press warmup 65x5, 75x5, 85x3
press working 95x5, 110x5, 125x5
push press 125 3x3
bench 145 5x10
chinup +45 2x4; +25 5,4,4; +0 2x5
tricep pressdown (v-bar) 150 3x10
hammer curl 30 3x10

Tuesday
deadlift warmup 175x5, 215x5, 255x3
deadlift working 275x5, 320x5, 360x4,1,... 1
squat 135x5, 205 5x10
hanging leg raise 3x15

Thursday
bench warmup 105x5, 125x5, 145x3
bench working 160x5, 185x5, 210x4, 1, 2, 2, 2
press 85 5x10
pendlay row 145 5x10
tricep pressdown (straight bar) 160 3x10
dumbbell curl 35x6, 25 2x10

Friday
squat warmup 135x5, 175x5, 205x3
squat working 220x5, 255x5, 290x5, 2, 1
deadlift 135x5, 275 8x5
calf press 675 5x10

Weight (Saturday): 177 lb

Notes:  Disappointments on Tuesday and Thursday. Pushing up against my current 5RMs (which are disappointingly lower than 5RMs I used to have).  I think this may be my last cycle of 5/3/1 for awhile.  My usual problem -- the program improves 1RM at the expense of 5RM and 3RM-- took a lot longer to surface this time 'round, but I attribute that largely to me eating at a significant surplus for the last couple of months.  I want to at least finish the cycle, because if I can hit the singles targets next week, I'll have 4 new PRs, and finally hit 4 plates for deadlift.  I'm nervous about hitting all the triple targets this week, though, so fingers crossed.

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Tuesday (5-14-2013)
press 55x5, 75x5, 85x3, 95x3, 105x3, 115x3
deadlift 165x5, 205x5, 255x3, 255x3, 295x3, 335x3
chin-up 12, 9, 7

Thursday
bench 95x5, 125x5, 145x3, 155x3, 175x3, 195x3
squat 135x5, 165x5, 205x3, 235x3, 235x3, 265x3
pendlay row 155 3x8
power clean 135 3x3

Saturday
Adventure Race Backpacking 8.5 miles, +29# pack, mostly flat

Weight (Saturday, before hiking): 178 lb
Weight (Saturday, after hiking):    172 lb (heh)

Notes: Backoff week and busy at work (plus Adventure Race on Saturday), so I compressed down to 2 days and tried out the "deload without the deload" scheme for work set weights.

Posted by: leoncaruthers at 02:47 PM | No Comments | Add Comment
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Monday (5-6-2013)
press warmup 55x5, 75x5, 85x3
press working 110x5, 120x4, 135x2
push press 135 3x3
bench press 135 5x10
chinup +45 2x5; +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ curl 60 3x10

Tuesday
deadlift warmup 165x5, 215x5, 250x3
deadlift working 315x5, 355x3, 395x1
squat 135x5, 195 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 125x5, 145x3
bench working 180x5, 205x3, 230x1, 1
press 85 5x10
pendlay row 135 5x10
tricep pressdown (straight bar) 160 3x10
dumbbell curl 30 3x8

Friday
squat warmup 135x5, 165x5, 205x3
squat working 250x5, 285x3, 315x2, 1
deadlift 135x5, 225x2, 275 8x5
leg curl 130 3x8, 110 8
calf press 675 5x10

Weight (Saturday): 177 lb

Notes: Four workouts and four PRs.  Up 2 more # in weight, but my belt notch is staying the same.  Right middle metacarpo-phalangeal joint still hinky.  Hips and forearms feel good, though.

Posted by: leoncaruthers at 08:16 AM | No Comments | Add Comment
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Monday (4-29-2013)
press warmup 55x5, 75x5, 85x3
press working 100x3, 115x3, 130x4
push press 130 3x3
bench press 165 3x8, 155 2x8
chinup +45 5, 4; +25 3x5, +0 2x6
tricep pressdown (v-bar) 150 3x10
EZ curl 70 3x8

Tuesday
deadlift warmup 165x5, 215x5, 250x3
deadlift working 290x3, 335x3, 375x2, 1, 1
squat 135x5, 185 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 125x5, 145x3
bench working 170x3, 190x3, 215x3, 1, 1
press 85 4x10, 8; push press 85x2
pendlay row 135 5x10
tricep pressdown (straight bar) 160 3x10
dumbbell curl 30 3x8

Friday
squat warmup 135x5, 165x5, 205x3
squat working 235x3, 265x3, 300x3, 1
deadlift 135x5, 275 6x5
leg curl 120 2x10, 110 5
calf press 675 5x10, 495 15

Weight (Saturday): 175 lb

Notes: Decent week, but not a lot of sets in excess of target.  Injured knuckle held me back from hitting the triple on Tuesday's deads, but I still think I can hit the single target for next week.

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