November 11, 2013

Workout log, PTTP then RPT plus arms/shoulders

Monday (11-4-2013)
deadlift 135x5, 225x3, 275x2; 325 2x5, 2x3
press 65x5, 95x3, 105x2; 125 5,3,2
chin-up +45 6,5,4
tricep pushdown 150 3x10
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 225x2, 255x6, 225x8, 195x10
bench 95x5, 135x3, 182x2, 215x4, 195x6, 165x8
pendlay row 135x5, 165 3x8
barbell shrug 205 3x10
tricep extension 80 3x8
ez-curl 80 3x8

Friday
power clean 135 2x3, 145 5x3
push press 95x3, 135 5x3
hammer curl 30x8, 35 2x8
tricep pushdown 140 3x10
lateral raise 25 3x8

Weight (Sunday):
180 lb

Notes: Needed some lighter work on Wednesday, so I made it an RPT day.  Will continue that this week.

Posted by: leoncaruthers at 08:48 AM | Comments (3) | Add Comment
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September 03, 2013

Workout log, 5/3/1-ish, week 4

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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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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November 19, 2012

Workout log, backoff week

Monday (11-12-2012)
deadlift warmup 135x10, 225x5
deadlift working 275 4x5
press warmup 45x10, 65x5, 95x5
press working 115 4x5
chinup +45 2x5,  +0x8,6

Wednesday
squat warmup 135x10, 185x3
squat working 245 4x5
bench warmup 95x10, 135x3
bench working 185 4x5
dumbbell row 70 4x10

Friday
power clean to push press 95 3x3, 115 10x3
farmer's walk 80 6x50'

Weight (Today): 173 lb

Notes: Backoff week.  Ate ad libitum but low carb all week, which seemed to help with my SAD and the hunger issues I've been having lately.  Not sure how careful I can be this week, since I've got two Thanksgiving dinners to eat.

Posted by: leoncaruthers at 10:00 AM | No Comments | Add Comment
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April 02, 2012

Abbreviated, mostly restful week

Monday (3-26-2012)
squat 145 x20, 185 x5, 225 x5, 275 x5, 225 x5, 185 x5, 135 x5
press 45 x5, 95 x5, 115 x5, 125 x3, 130 x3, 125 x3, 115 x5, 95 x5, 45 x5
chinups 12, 7, 5, 5

Weight (Friday): 180 lb

Notes:  Decided to give Wendler's 5/3/1 another go starting today, so I took the rest of the week off after last Monday.

Posted by: leoncaruthers at 08:29 AM | No Comments | Add Comment
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March 26, 2012

Full week at the gym, no real program

Monday (3-19-2012)
deadlift 275 lb 5, 3, 3
bench 210 lb 4x3
dumbell row 100 lb 2x8, 5 each side

Wednesday
squat 45x5, 135x5, 185x5, 225x5, 265x5, 225x5, 185x5, 135x5 45x5
press 45x5, 95x5, 115x5 125x3, 130x2, 125x3, 115x5, 95x5, 45x5
chinup 11, 8, 6, 5

Friday
squat 45x5, 135x20
deadlift 135x5, 225x5, 295x5, 225x5, 135x5
bench 135x5, 175x5, 195x5, 215x4, 195x5, 175x5, 135x5
dumbell row 100 3x5

Weight (Friday): 178 lb

Notes:  Since I'm still rehabbing my hip, a program doesn't make a lot of sense right now, so I'm just lifting what I can, when I can, and trying to add a bit of volume with the pyramid sets.

Posted by: leoncaruthers at 09:17 AM | No Comments | Add Comment
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