August 26, 2013

Workout log, 5/3/1-ish, week 3

Monday (8-19-2013)
press 65x5, 95x5, 115x3, 130 4x3, 80 3x10,8; 70x10
chin-up +45 3x5, +25 3x5, +0 3x5

Wednesday
deadlift 135x5, 225x5, 275x3, 315x2, 375 4x2, 245 4x8
plank 3x60s

Thursday
bench 95x5, 135x5, 185x2, 220 4x2, 155 5x8
iso-lateral row 102 5x10
tritricep pressdown 130 3x10
dumbbell bicep curl 25 3x10

Friday
squat 135x5, 185x5, 225x3, 255x2, 295 4x3, 205 4x8
machine calf press 675 5x10

Weight (Saturday): 178 lb

Notes:  Decent week other than Thursday.  Didn't feel strong enough to do the triples at the start of my sets @220, so I just did 4 doubles.  Hoping that's just a bad day and that I can manage two-plate doubles this week.

Posted by: leoncaruthers at 07:23 AM | No Comments | Add Comment
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August 19, 2013

Workout log, 5/3/1-ish, week 2

Monday (8-12-2013)
press 65x5, 95x5, 115x3, 125 4x3, 80 5x10
chin-up +45 3x5, +25 3x5, +0 3x5

Tuesday
deadlift 135x5, 225x5, 275x3, 315x2, 365 2x3, 2x2, 245 4x8
plank 3x60s

Thursday
bench 95x5, 135x5, 185x2, 215 4x3, 135 5x10
dumbbell row 90 5x10

Friday
squat 135x5, 185x5, 225x3, 285 4x3, 165 5x10
machine calf press 675 5x10, 585x10, 495x10, 405x10
tricep pressdown 120 3x10
ez curl 60 3x10

Weight (Sunday): 179 lb

Notes: Decent week.  I really like how this combination is working out thus far; feels like the right mix of neural and hypertrophy training.

Posted by: leoncaruthers at 07:53 AM | No Comments | Add Comment
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August 12, 2013

Workout log, 5/3/1-ish, week 1

Monday (8-5-2013)
press 65x5, 95x5, 115x3, 125 4x3, 75 5x10
chin-up +45 3x5, +25 3x5, +0 3x5

Tuesday
deadlift 135x5, 225x5, 275x3, 315x2, 355 4x3, 225 3x10
plank 3x60s

Thursday
bench 95x5, 135x5, 185x2, 210 4x3, 145 5x10
pull-up 8, 8, 6
dumbbell row 85 5x10
tricep pressdown 120 3x10
ez curl 50 3x10

Friday
squat 135x5, 185x3, 225x3, 275 4x3, 165 5x10
machine calf press 495x8, 765 2x8, 585 3x10

Weight (today):
180 lb

Notes: Good week, no real program, just mixing strength and hypertrophy work with the split from 5/3/1.  Also, taking a break again from the LG protocol and going back to AD.  Lunchtime carbs were making me too sleepy in the afternoons, and I need a break from daily fasting.  Small breakfasts, big lunches, medium dinners for now, with LCHF on weekdays, and HCLF on weekends.

Posted by: leoncaruthers at 08:50 AM | No Comments | Add Comment
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August 05, 2013

Workout log, backoff week

 Monday (7-29-2013)
squat 135x5, 185x3, 225 3x10
bench 95x5, 135x3, 165x10,9,6; 155x6
dumbbell row 85 2x10
iso-lateral row 82 2x10

Thursday
deadlift 135x5, 225x3, 275 3x8
press 65x5, 95x10,7,4
chin-up 12, 8, 6
tricep pushdown (straight bar) 120 3x10
dumbbell curl 20 3x10

Weight (today): 177

Notes:  Decent week.  Got in and did some volume work with a little lower intensity.

Posted by: leoncaruthers at 08:34 AM | No Comments | Add Comment
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