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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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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 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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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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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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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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