Monday (7-22-2013)
squat 135x5, 185x3, 225x2, 275x6, 245x8, 225x10
bench 95x5, 135x3, 185x2, 205x6, 185x8, 155x8, 145x8
dumbbell row 100 4x6

Wednesday
deadlift 135x5, 225x3, 315x2, 355x4, 315x6, 275x8
press 65x5, 95x3, 115x2, 125x5,1, 105x8, 95x10
chin-up +45 2x5, +25 3x5, +0x7

Friday
farmer's walk 60 4x100'
power clean 95x3, 115x3, 135x3, 150 5x3
push press 95x3, 115x3, 140 5x3
pull-ups 3x8
tricep pushdown (straight bar) 160 2x10, 120 2x10 (form corrected)
dumbbell curl 25 2x10, 20 1x10

Weight (today): 178

Notes:  Not too bad, but my weight is stable rather than decreasing.  Don't want to weigh and measure again, so I'll just have to be a little more careful not to overdo it.  Haven't had a genuinely light week in about 6 weeks now, so I might lower the intensity and raise the volume this week.

Posted by: leoncaruthers at 09:41 AM | No Comments | Add Comment
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Monday (7-15-2013)
squat 135x5, 185x3, 225x2, 275x6, 245x8, 225x10
bench 95x5, 135x3, 185x2, 205x5, 185x8, 165x8, 155x6
dumbbell row 100 3x6

Wednesday
deadlift 135x5, 225x3, 315x2, 345x4, 305x6, 265x8
press 65x5, 95x3, 115x2, 120x6, 105x8, 90x10, 85x8
chin-up +45 2x5, +25 3x5, +0x7

Friday
farmer's walk 60 4x100'
power clean to push press 95x3, 115x3, 135 5x3
pull-ups 3x8
tricep pushdown (straight bar) 150 3x10
dumbbell curl 30 2x8, 7

Weight (today): 177

Notes: Good week, going to run this again this week.

Posted by: leoncaruthers at 08:47 AM | No Comments | Add Comment
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Monday (7-8-2013)
squat 135x5, 185x3, 225x2, 275x1; 295x3,3,2,2
bench 95x10, 135x5, 185x2205x1; 220x3,3,2,2
pendlay row 135x5, 185x2, 205x5,3,2, 185x2, 135x5

Tuesday
deadlift 135x10, 225x5, 275x3, 315x2, 345x1; 375x2,1,1
press 65x10, 85x5, 115x2; 135xf,f,f, 125 3x3, 115x4
chin-up +45 2x5, +25 3x5, +0x8

Thursday
power-clean 95x3, 115x3, 135x3, 150 3x3,3x1
push press 95x3, 115x3, 140 3x3,3x1
kettlebell swing 60 3x15
dumbbell clean to arnold press 30 3x5

Weight (Today): 177 lb

Notes:  Wheels fell off on Tuesday for a lot of reasons: evening workout, bad power rack/deadlift spot, heavy lunch.  Thursday was okay.  This week will likely look similar schedule-wise, but I'm planning to switch to RPT template for the slow lifts.

Posted by: leoncaruthers at 09:01 AM | No Comments | Add Comment
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Monday (7-1-2013)
squat 135x5, 185x3, 225x2; 285x3,3,2,2, 225x5
bench 95x10, 135x5, 185x2; 215x3,3,2,2, 165x5
iso-lateral row 100 3x6

Wednesday
deadlift 135x10, 225x5, 275x3, 315x2; 365x3,3,2,2
press 65x10, 85x5, 105x2; 130x3,3,3,2
chin-up +45 2x5, +25 2x5, +0 2x5

Friday
power-clean 95 2x3, 115 2x3, 145 5x3
push press 95x3, 115x3, 135 5x3
kettlebell swing 60 3x15
dips 3x15
dumbbell curl 30 3x8

Weight (Today): 179 lb

Notes:  Abbreviated week for the holiday's sake.

Posted by: leoncaruthers at 08:32 AM | No Comments | Add Comment
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Monday (6-24-2013)
squat 135x5, 185x3, 225x2; 275x5,2,3
bench 95x10, 135x5, 185x2, 205x5,3,2
dumbbell row 100 3x6

Tuesday
deadlift 135x10, 225x5, 275x3, 315x2; 355x3,3,2,2
press 65x10, 85x5, 105x2; 125x5,3,2
chin-up +45 2x5, +25 2x5, +0 2x5

Wednesday
power-clean 95 2x3, 115 2x3, 140 5x3
push press 95x3, 115x3, 125 5x3
farmer's walk 60 4x100'

Thursday
squat 135x10, 185x5, 225x2; 275x5,3,1,2
bench 95x10, 135x5, 185x2; 205x5,3,2
dumbbell row 100 4x5

Friday
deadlift 135x10, 225x3, 295 4x5
press 65x10, 95x5, 105 4x5
chin-up 12, 8, 6

Weight (Saturday): 180 lb

Notes:  Decent week, one missed rep because I bottomed out in a squat on Thursday.  No soreness, 5 and 3 rep sets seem to be improving steadily.

Posted by: leoncaruthers at 11:42 AM | No Comments | Add Comment
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