Monday (6-17-2013)
squat 135x5, 185x3, 225x2; 265x5,2,3
bench 95x5, 135x3, 185 3x5
dumbbell row 100 3x5

Tuesday
deadlift 135x10, 225x5, 275x3, 315x2; 345x3,3,2,2
press 65x10, 85x5, 105x2; 120x5,3,2
chin-up +45 2x5, +25 3x5, +0 2x5

Wednesday
power-clean 95 2x3, 115 2x3, 135 5x3
kettlebell swing 60 3x15
farmer's walk 60 4x100'
plank 3x60s

Thursday
squat 135x10, 185x5, 225x2; 265x5,3,2
bench 95x10, 135x5, 185x2; 195x5,3,2
dumbbell row 100 3x6

Friday
deadlift 135x10, 225x3, 315 2x6
press 65x10, 95x5, 115x2; 125x4,3,3
chin-up +45 2x5, +25 2x5, +0 2x5

Weight (Saturday): 180 lb

Notes:  Decent week back in the gym.  I'm a little fluffier than I want to be at the moment, but at least some of the 10# I put on appears to be the good stuff, as my waist hasn't expanded significantly.

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Monday (6-3-2013)
press warmup 55x5, 75x5, 85x3
press working 110x5, 125x3, 140xf, f
push press 140 2, 1
bench press 165 4x8, 7
chinup +45 4, 4, 3; +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ curl 70 2x10

Wednesday
deadlift warmup 135x10, 225x3, 315x2
deadlift working 365x2, 405x1
deadlift cooldown 225x5, 225x1

Weight (Today): 177 lb

Notes: Was utterly wrecked by this point, and Monday's failed reps cemented my decision to just get my deadlift PR and take a long break.  Today was my first gym day since that Wednesday.  Going to try dropping a little weight again, as I've become a mildly fluffy.

Posted by: leoncaruthers at 12:47 PM | No Comments | Add Comment
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Monday (5-27-2013)
press warmup 55x5, 75x5, 85x3
press working 100x3, 115x3, 130x3
push press 130 3x3
bench press 145 5x10
chinup +45 5, 4; +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ curl 70 2x10
hammer curl 25 2x10

Tuesday
deadlift warmup 175x5, 215x5, 255x3
deadlift working 300x3, 340x3, 385x1, 1, 2, 1, 1
squat 135x5
plank 3x60s

Thursday
bench warmup 105x5, 125x5, 145x3
bench working 170x3, 190x3, 220x3, 1, 1
press 95 5x8
pendlay row 155 5x8
tricep pressdown (straight bar) 160 3x10
dumbbell curl 30 3x8

Friday
squat warmup 135x5, 175x5, 205x3
squat working 240x3, 270x3, 305x3, 1, 1, 1
deadlift 135x5, 295 4x5
leg curl 120 3x8
calf press 675 5x10

Weight (Saturday): 176 lb

Notes:  Crappy week.  Regressed on standing presses from prior cycle.  Initially got the smooth bar for deads on Tuesday and couldn't hold onto it, so I wasted a ton of time unloading/loading to hit a double instead of a triple.  No improvement on bench, and I'm worried that I'm not getting good depth on my peak squat working sets.  Not sure if the diet's just not working, or if I've run the course on 5/3/1.  All I know right now is that I'm finishing the cycle.

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