May 18, 2015
Workout Log for 5-3-2015 to 5-16-2015
Sunday (5-3-2015)
squat 45x5, 135x5, 185x5, 235x9, 240 5x3
sumo deadlift 135x5, 185, 225 3x8
power clean 140 5x3
machine calf press 675 3x12
Monday (5-4-2015)
bench 45x5, 95x5, 115x5, 135x3, 165x10, 175x8, 185x7
dumbbell row 90x10,8,8
press 45x5, 85x10,8,6
chin-up 10,8,6,6
lateral raise 25 3x8
hammer curl 35x8
Wednesday (5-6-2015)
squat 45x5, 135x5, 185x3, 225x2, 240x9, 230 9x3 (60s rests)
sumo deadlift 135x5, 225x2, 255 3x8
power clean 140 3x3
Thursday (5-7-2015)
bench 45x5, 95x5, 115x5, 135x3, 165x10, 175x8, 185x7
dumbbell row 90x10,8,8
press 45x5, 85x10,8,6
chin-up 10,8,6,6
lateral raise 25 3x8
hammer curl 35x8
Friday (5-9-2015)
bench 45x5, 95x5, 115x10, 135x3, 155x2, 175x10
dumbbell row 90x10,8,8
press 45x5, 95x10,8,6
chin-up 11,8,6
lateral raise 20 3x12
hammer curl 35x8
Monday (5-11-2015)
squat 45x5, 135x5, 185x5, 225x3, 255 3x5
deadlift 135x5, 225x5, 275x3, 320 2x5
Wednesday (5-13-2015)
bench 45x5, 95x5, 135x5, 165x3, 190 3x6
dumbbell row 100 3x6
press 45x5, 95x3, 105 3x6
chin-up +10 3x6
Friday (5-15-2015)
squat 135x5, 185x5, 225x3, 260 3x5
sumo deadlift 135x5, 185x5, 225x3, 275x8
Saturday (5-16-2015)
bench 45x5, 95x5, 135x5, 165x5, 195x6,5,5
dumbbell row 100 3x6
press 45x5, 95x3, 110x6, 100 2x6
chin-up +25 3x6
Weight (Saturday): 182 lb
Notes: Weeks 2 and 3 of Candito's 6wk Intermediate. Had gum surgery in the middle of that and had to slide the program slightly to the right.
squat 45x5, 135x5, 185x5, 235x9, 240 5x3
sumo deadlift 135x5, 185, 225 3x8
power clean 140 5x3
machine calf press 675 3x12
Monday (5-4-2015)
bench 45x5, 95x5, 115x5, 135x3, 165x10, 175x8, 185x7
dumbbell row 90x10,8,8
press 45x5, 85x10,8,6
chin-up 10,8,6,6
lateral raise 25 3x8
hammer curl 35x8
Wednesday (5-6-2015)
squat 45x5, 135x5, 185x3, 225x2, 240x9, 230 9x3 (60s rests)
sumo deadlift 135x5, 225x2, 255 3x8
power clean 140 3x3
Thursday (5-7-2015)
bench 45x5, 95x5, 115x5, 135x3, 165x10, 175x8, 185x7
dumbbell row 90x10,8,8
press 45x5, 85x10,8,6
chin-up 10,8,6,6
lateral raise 25 3x8
hammer curl 35x8
Friday (5-9-2015)
bench 45x5, 95x5, 115x10, 135x3, 155x2, 175x10
dumbbell row 90x10,8,8
press 45x5, 95x10,8,6
chin-up 11,8,6
lateral raise 20 3x12
hammer curl 35x8
Monday (5-11-2015)
squat 45x5, 135x5, 185x5, 225x3, 255 3x5
deadlift 135x5, 225x5, 275x3, 320 2x5
Wednesday (5-13-2015)
bench 45x5, 95x5, 135x5, 165x3, 190 3x6
dumbbell row 100 3x6
press 45x5, 95x3, 105 3x6
chin-up +10 3x6
Friday (5-15-2015)
squat 135x5, 185x5, 225x3, 260 3x5
sumo deadlift 135x5, 185x5, 225x3, 275x8
Saturday (5-16-2015)
bench 45x5, 95x5, 135x5, 165x5, 195x6,5,5
dumbbell row 100 3x6
press 45x5, 95x3, 110x6, 100 2x6
chin-up +25 3x6
Weight (Saturday): 182 lb
Notes: Weeks 2 and 3 of Candito's 6wk Intermediate. Had gum surgery in the middle of that and had to slide the program slightly to the right.
Posted by: leoncaruthers at
09:20 AM
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May 03, 2015
Workout Log for 4-26-2015 to 5-1-2015
Sunday (4-26-2015)
squat 45x5, 135 2x5, 185x5, 235 3x6
deadlift 135x5, 185x5, 225x5, 290 3x6
power clean 135 5x3
machine calf press 585 3x12
Monday
bench 45x5, 95x5, 115x10, 150x10, 170x8, 175x6
dumbbell row 80 2x10, 8, 6
press 45x10, 80x12, 80x10, 75x10, 75x8
chin-up 10, 8, 6, 5
lateral raise 20 3x8
bicep curl 25 3x8
Wednesday
bench 45x5, 95x5, 115x10, 150x10, 170x8, 175x6
dumbbell row 85 2x10, 8, 6
press 75x12, 75x12, 75x10, 75x8
chin-up 10, 8, 6, 5
lateral raise 20 3x8
bicep curl 25 3x8
Thursday
squat 45x5, 135 2x5, 185x3, 205 4x8
deadlift 135x5, 185x5, 225x3, 255 2x8
power clean 135 5x3
machine calf press 675 3x12
Friday
bench 45x5, 95x5, 115x3, 155x2, 175x1, 180x9
dumbbell row 85 2x10, 8, 6
press 75x12, 75x12, 75x10, 75x8
chin-up 10, 8, 7, 6
lateral raise 20 3x8
hammer curl 30 3x10
Weight (Saturday): 181 lb
Notes: First week of Candito's 6 week intermediate powerlifting program. Back on Anabolic Diet, tracking food/macros/calories to assure a slight deficit. Feeling good, left shoulder is almost pain free.
squat 45x5, 135 2x5, 185x5, 235 3x6
deadlift 135x5, 185x5, 225x5, 290 3x6
power clean 135 5x3
machine calf press 585 3x12
Monday
bench 45x5, 95x5, 115x10, 150x10, 170x8, 175x6
dumbbell row 80 2x10, 8, 6
press 45x10, 80x12, 80x10, 75x10, 75x8
chin-up 10, 8, 6, 5
lateral raise 20 3x8
bicep curl 25 3x8
Wednesday
bench 45x5, 95x5, 115x10, 150x10, 170x8, 175x6
dumbbell row 85 2x10, 8, 6
press 75x12, 75x12, 75x10, 75x8
chin-up 10, 8, 6, 5
lateral raise 20 3x8
bicep curl 25 3x8
Thursday
squat 45x5, 135 2x5, 185x3, 205 4x8
deadlift 135x5, 185x5, 225x3, 255 2x8
power clean 135 5x3
machine calf press 675 3x12
Friday
bench 45x5, 95x5, 115x3, 155x2, 175x1, 180x9
dumbbell row 85 2x10, 8, 6
press 75x12, 75x12, 75x10, 75x8
chin-up 10, 8, 7, 6
lateral raise 20 3x8
hammer curl 30 3x10
Weight (Saturday): 181 lb
Notes: First week of Candito's 6 week intermediate powerlifting program. Back on Anabolic Diet, tracking food/macros/calories to assure a slight deficit. Feeling good, left shoulder is almost pain free.
Posted by: leoncaruthers at
10:13 AM
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