Monday (9-23-2013)
squat 135x5, 185x3, 235x2, 280 3x5
press 65x5, 95x3, 115 3x5
power clean 145 5x3
chin-up +45 3x5
pull-up 5

Friday
squat 135x5, 185x3, 245x2, 285 3x5
bench 95x5, 135x3, 175x2, 205 3x5
deadlift 135x5, 225x3, 315x2, 355 2x3
pendlay row 135x5, 185 3x5
close-grip cable-row 130x10

Weight (Saturday): 177 lb

Notes: Had to skip Wednesday for a day-long meeting.  Feeling some lower-back soreness today, might squat lighter this week and try to concentrate on glute activation.

Posted by: leoncaruthers at 08:21 AM | No Comments | Add Comment
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Monday (9-16-2013)
squat 135x5, 185x3, 225x2, 270 3x5
press 65x5, 95x3, 110 3x5
power clean 140 5x3
chin-up +45 3x5
pull-up 5
tricep pushdown 140 3x8

Wednesday
squat 135x5, 185x3, 235x2, 275 3x5
bench 95x5, 135x3, 165x2, 200 3x5
deadlift 135x5, 225x3, 315x2, 345 2x3
pendlay row 135x5, 180 3x5

Friday
Sick.

Weight (Saturday): 175 # (after 2 days of dehydrating stomach distress)

Notes:  Everything was fine until the diarrhea started on Thursday.

Posted by: leoncaruthers at 08:40 AM | No Comments | Add Comment
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Monday (9-9-2013)
squat 135x5, 185x5, 225x2, 255 5x5
bench 95x5, 135x5, 205x5, 195x5,4, 185x5, 175x5
pendlay row 135x5, 185 5x5, 135x5

Wednesday
squat 135x5, 183x3, 225x2, 260 5x5
press 65x5, 95x3, 115x5, 105 3x5,4
deadlift 135x5, 225x3, 275x2, 335x5
chin-up +45 3x5, +0 2x3

Friday
squat 135x5, 185x3, 225x2, 265 3x5
bench 95x5, 135x3, 165x2, 195 3x5
pendlay row 135x5, 175 3x5
power clean 135 5x3

Weight (Saturday): 176 lb

Notes: I was curious where I'd stand with a 5x5/3x5 squat-based workout.  Might do this again for awhile with some slow progression and see what it gets me.

Posted by: leoncaruthers at 08:38 AM | No Comments | Add Comment
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Monday (8-26-2013)
press 65x5, 95x5, 115x3, 135 3x2, 85 4x8
chin-up +45 3x5, +25 3x5, +0 3x5
barbell shrug 45x5, 135x5, 225x3, 185 2x5

Wednesday
deadlift 135x5, 225x5, 275x3, 335x2, 385 2x1, 265 4x8
plank 3x60s

Thursday
bench 95x5, 135x5, 185x2, 205x2, 225 3x2,1, 155 4x8,7
pendlay row 135x5, 155 5x8
tritricep pressdown 130 3x10
dumbbell bicep curl 25 3x10

Friday
squat 135x5, 185x5, 225x3, 255x2, 305 3x2,1, 205 4x8
machine calf press 675 5x10

Weight (Saturday): 177 lb

Notes: I'd had a goal of 4x2 at all the peak weights, but that didn't work out.  Not a bad week overall.  Resting this week and practicing with my crossbow.

Posted by: leoncaruthers at 10:07 AM | No Comments | Add Comment
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