July 01, 2013

Workout log, PTTP-style, week 2

Monday (6-24-2013)
squat 135x5, 185x3, 225x2; 275x5,2,3
bench 95x10, 135x5, 185x2, 205x5,3,2
dumbbell row 100 3x6

Tuesday
deadlift 135x10, 225x5, 275x3, 315x2; 355x3,3,2,2
press 65x10, 85x5, 105x2; 125x5,3,2
chin-up +45 2x5, +25 2x5, +0 2x5

Wednesday
power-clean 95 2x3, 115 2x3, 140 5x3
push press 95x3, 115x3, 125 5x3
farmer's walk 60 4x100'

Thursday
squat 135x10, 185x5, 225x2; 275x5,3,1,2
bench 95x10, 135x5, 185x2; 205x5,3,2
dumbbell row 100 4x5

Friday
deadlift 135x10, 225x3, 295 4x5
press 65x10, 95x5, 105 4x5
chin-up 12, 8, 6

Weight (Saturday): 180 lb

Notes:  Decent week, one missed rep because I bottomed out in a squat on Thursday.  No soreness, 5 and 3 rep sets seem to be improving steadily.

Posted by: leoncaruthers at 11:42 AM | No Comments | Add Comment
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June 24, 2013

Workout log, PTTP-style, week 1

Monday (6-17-2013)
squat 135x5, 185x3, 225x2; 265x5,2,3
bench 95x5, 135x3, 185 3x5
dumbbell row 100 3x5

Tuesday
deadlift 135x10, 225x5, 275x3, 315x2; 345x3,3,2,2
press 65x10, 85x5, 105x2; 120x5,3,2
chin-up +45 2x5, +25 3x5, +0 2x5

Wednesday
power-clean 95 2x3, 115 2x3, 135 5x3
kettlebell swing 60 3x15
farmer's walk 60 4x100'
plank 3x60s

Thursday
squat 135x10, 185x5, 225x2; 265x5,3,2
bench 95x10, 135x5, 185x2; 195x5,3,2
dumbbell row 100 3x6

Friday
deadlift 135x10, 225x3, 315 2x6
press 65x10, 95x5, 115x2; 125x4,3,3
chin-up +45 2x5, +25 2x5, +0 2x5

Weight (Saturday): 180 lb

Notes: 
Decent week back in the gym.  I'm a little fluffier than I want to be at the moment, but at least some of the 10# I put on appears to be the good stuff, as my waist hasn't expanded significantly.

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August 13, 2012

Rest Week

No lifting at all this past week.  Needed a week off and I was on travel, so I went ahead and combined the two.

Weight (Friday): 177 lb

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August 07, 2012

Workout log, PTTP, week 7

Monday (7-30-2012)
squat 135x5, 225x3, 265x2; 305 5x2
bench 95x5, 135x3, 185x2; 205 2x5
dumbbell row 100 3x8

Tuesday

deadlift 135x5, 225x3, 275x2; 315 4x3
press 65x5, 95x3, 115x2; 135 f, f; 115 2x5
chinups +45 3x5 4

Thursday
squat 135x5, 225x3, 245x2; 275 2x5
bench 95x5, 135x3, 195x2; 215 2x5
dumbbell row 100 3x8

Friday
deadlift 135x5, 225x3, 315x2; 355x1, 365x1, 375x1, 385x1
press 65x5, 95x3, 105x2; 120 2x5
chinups +45 4x5

Weight (Friday):
175 lb

Notes:
Bad week on presses, PRs on squat and deadlift.  It seems like my lower body lifts respond well to twice-a-week frequency, and my work capacity for upper body lifts improves with the same frequency, though it feels like my 1RM has regressed a bit.  Rest week currently, more of this or another cycle of 5/3/1 starting next week.

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July 30, 2012

Workout log, PTTP, week 6

Monday (7-23-2012)
squat 135x5, 225x3, 255x2; 295 3, 3, 3, 2
bench 95x5, 135x3, 185x2; 205 2x5, 135x10
dumbbell row 95 3x10

Tuesday
deadlift 135x5, 225x3, 275x2; 305 2x5
press 65x5, 95x3, 115x2; 130 3, 3, 2, 2
chinups +45 4x5, 6

Wednesday
powerclean 95x3, 135x3, 155x1; 145 2x3, 1, 1
box jumps 30" 5x5
kettlebell swing 60 3x15

Thursday
squat 135x5, 225x3, 245x2; 265 2x5
bench 95x5, 135x3, 185x2; 220 3, 2, 2, 2, 1
dumbbell row 95 3x10

Friday
deadlift 135x5, 225x3, 295x2; 345 4x2, 1, 1
press 65x5, 95x3, 105x2; 115 2x5
chinups +45 2x5
pullups 2x6

Weight (Friday): 177 lb

Notes:Good week, weight steady, strength steady and improving.  Light days appear to be helping.  One more week of this -- peaking with doubles or singles -- and then a rest week to follow.

Posted by: leoncaruthers at 08:34 AM | No Comments | Add Comment
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July 23, 2012

Workout log, PTTP, week 5

Monday (7-16-2012)
squat 135x5, 225x3, 255x2; 285 5, 3, 2
bench 95x5, 135x3, 185x2; 215 5, 3, 2
dumbbell row 100 4x6

Tuesday
deadlift 135x5, 225x3, 285x2; 335 3, 3, 2, 2
press 65x5, 95x3, 110x2; 130 3, 3, 2, 2
chinups +45 4x5

Thursday
squat 135x5, 225x3, 245x2; 285 5, 3, 2
bench 95x5, 135x3, 185x2; 220 3, 3, 2, 2
dumbbell row 100 4x6

Friday
deadlift 135x5, 225x3, 285x2; 335 3, 3, 2, 2
press 65x5, 95x3, 105x2; 130 2, 2, 1 (fail); 105 2x5
chinups +45 4x5

Weight (Friday): 177 lb

Notes: Weight is creeping up, appetite's been high.  Not sure if it's going to muscle or fat.  Might be pushing a little too much intensity, as evidenced by Friday's presses.  Bench and press would likely benefit from some modulation of intensity and volume, deadlift and squat seem to be doing fine with this setup.  I've got an unavoidable rest week coming up after two more weeks, so I don't want to lighten up too much, rather to keep momentum going until that last training week, so maybe just going light on Monday's bench and Friday's press will be enough.

Posted by: leoncaruthers at 08:30 AM | No Comments | Add Comment
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July 16, 2012

Workout log, PTTP, week 4

Monday (7-9-2012)
squat 135x5, 225x3, 245x2, 275 2x5
bench 95x5, 135x3, 185x2; 215 5, 3, 2
dumbbell row 100 3x8

Tuesday
deadlift 135x5, 225x3, 275x2; 325 5, 3, 2
press 65x5, 95x3, 110x2; 125 4, 3, 3
chinups +45 3x5, unweighted 8

Thursday
squat 135x5, 225x3, 245x2, 275 2x5
bench 95x5, 135x3, 185x2; 215 5, 4, 3
dumbbell row 100 3x8

Friday
deadlift 135x5, 225x3, 275x2, 325 6x2
press 65x5, 95x3, 105x2; 125 5, 3, 2
chinups +50 2x5; +45 5, 4, 4, unweighted 8, 6
rope pressdowns 90x8, 110x8

Weight (Sunday): 176 lb

Notes:  Steady, slow progress on strength and work capacity.  Lousy on diet this week, and it showed on the scale.

Posted by: leoncaruthers at 02:24 PM | No Comments | Add Comment
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July 09, 2012

Workout log, PTTP, week 3

 Monday (7-2-2012)
squat 135x5, 185x3, 225x2, 265 2x5
bench 95x5, 135x3, 185x2; 210 2x5
dumbbell row 100 3x8

Tuesday
deadlift 135x5, 225x3, 275x2, 315 2x5
press 65x5, 95x3, 105x2, 120 2x5
chinups+45 3x5

Wednesday
power-clean 95x3, 135 10x3
two-hand kettlebell swing 60 5x15
box jumps 30" 10x5

Thursday
squat 135x5, 185x3, 225x2, 265 2x5
bench 95x5, 135x3, 210 2x5
dumbbell row 110 2x8, 90 3x8

Friday
deadlift 135x5, 225x3, 275x2, 325 6x2
presspress 65x5, 95x3, 105x2; 125 5, 3, 2
chinups+45 4x5

Weight (Friday): 175 lb

Notes: Thursday and Friday were both at Powerhouse Monroe.  Lighting is dim, dumbbells go to 125, and the knurling is so smooth as to almost be unnoticeable.

Posted by: leoncaruthers at 08:08 AM | No Comments | Add Comment
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July 02, 2012

Workout log, PTTP, week 2

Monday (6-25-2012)
squat 135x5, 185x3, 225x2, 255 2x5
bench 95x5, 135x3, 185x2; 205 2x5
dumbbell row 95 2x8

Tuesday
deadlift 135x5, 225x3, 275x2, 305 2x5
press 65x5, 95x3, 105x2, 115 2x5
chinups+45 3x5

Wednesday
power-clean 95x3, 135x3; 155 3x3, 3x2
two-hand kettlebell swing 60 3x15
box jumps 30" 5x5

Thursday
squat 135x5, 185x3, 225x2, 255 2x5
bench 95x5, 135x3, 205 2x5
dumbbell row 100 3x6

Friday
deadlift 135x5, 225x3, 275x2, 315 2x5
presspress 65x5, 95x3, 105x2, 120 2x5
chinups+45 3x5

Weight (Friday): 176 lb

Notes:  Sticking with this for awhile, adding in some power work/metabolic conditioning.

Posted by: leoncaruthers at 12:07 PM | Comments (2) | Add Comment
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June 25, 2012

Workout log, PTTP, week 1

Monday (6-18-2012)
squat 135x5, 185x3, 225x2, 245 2x5
bench 95x5, 135x3, 185x2; 205 4, 3, 3
dumbbell row 95 2x8

Tuesday
deadlift 135x5, 225x3, 265x2, 295 2x5
press 65x5, 95x3, 105x2, 115 2x5
chinups+45 3x5

Thursday
squat 135x5, 185x3, 225x2, 245 2x5
bench 95x5, 135x3, 205 2x5
dumbbell row 100 3x5

Friday
deadlift 135x5, 225x3, 275x2, 295 2x5
presspress 65x5, 95x3, 105x2, 115 2x5
chinups+45 3x5

Weight (Friday): 176 lb

Notes:  I need a break from 5/3/1 while I finish cutting, so I'm taking it.

Posted by: leoncaruthers at 08:52 AM | No Comments | Add Comment
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March 19, 2012

Workout log, PTTP then hip rehab, week 1

Monday (3-12-2012)
squat 265 lb 3, 3, 2, 2
press 125 lb 3, 3, 2, 2
chinups 13, 8, 6

Wednesday
bench 205 lb 5, 4, 4
bench 165 lb 5x5
dumbbell row 100 lb 3x5
dumbbell row 80 lb 5x5
thrusters 45 lb 10
thrusters 85 lb 2x5

Friday
squat 45 lb 10
press 125 lb 4, 4, 3
press 105 lb 3x5
chinups 12, 7, 5, 5
rowing machine (after lunch): 24 minutes, resistance 8, 5km traveled

Weight (Friday): 178 lb

Notes:  Decided my hips needed an extended break from heavy lifting after Monday's squats, so the rest of the week was all press/push/pull work with a little light hip rehab.  I may start light (embarrassingly so) again today, but we'll see how I feel after a warmup.

Posted by: leoncaruthers at 08:54 AM | No Comments | Add Comment
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March 12, 2012

Workout Log, PTTP cutting, week 1

Monday (3-5-2012)
deadlift 325 lb 3, 1
deadlift 295 lb 3, 3, 2, 2
bench 205 lb 4x3
close-grip cable row 100x10, 140x5, 180x5, 160x5, 160x5

Wednesday
squat 265 lb 1
press 125 lb 2
press 115 lb 5, 3, 2
chinups 12, 7, 7

Friday
deadlift 315 lb 3, 3, 2, 2
bench 205 lb 4, 4, 3
dumbbell row 100 lb 3x6

Weight (Friday): 176 lb

Notes: Back was killing me in the early part of the week.  Couldn't hold onto the bar on Monday, and I got threatening letters with attorney letterhead when I went down for my first working squat on Wednesday.  I blame the RPT volume from last week.  I think I'm recovered at this point, so I'm optimistic that this week's workouts will be less disappointing.

Posted by: leoncaruthers at 09:39 AM | No Comments | Add Comment
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February 20, 2012

Cutting with PTTP, week 2

Monday (2-13-2012)
squat 275 lb 5, 3, 2
bench 205 lb 5, 3, 2
dumbbell row 100 lb 3x5

Weight (Friday): 178 lb

Notes:  Still feeling pain in my hip, so I took the rest of the week off.  May end up taking this week off entirely from lower-body work.  Extremely unhappy about it, but it's this or permanent injury.

Posted by: leoncaruthers at 10:41 AM | No Comments | Add Comment
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February 13, 2012

Cutting with PTTP, week 1

Monday (2-6-2012)
deadlift 335 lb 3, 3, 2, 2
press 120 lb 5, 3, 2
chinup 10, 8

Wednesday
squat 275 lb 5, 3, 2
bench 205 lb 4, 4, 3
dumbbell row 100 lb 5, 3, 2 each side

Friday
deadlift 345 lb 3, 3, 2, 2
press 125 lb 3, 3, 2, 2
chinup 11, 8

Weight (Friday): 178 lb

Notes: Hip still a tiny bit sore, mostly upon waking.  Other than that, pretty good week, dropped a pound, didn't lose too much strength in my week off (though my bench endurance wasn't fantastic at 205).

Posted by: leoncaruthers at 09:50 AM | No Comments | Add Comment
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February 06, 2012

Rest Week, One Day Workout Log

Friday (2-3-2012)

  • Barbell Bench Press:
    • 45 lb x 10 reps (+25 pts)
    • 135 lb x 5 reps (+57 pts)
    • 185 lb x 3 reps (+55 pts)
    • 205 lb x 5 reps (+91 pts)
    • 205 lb x 3 reps (+62 pts)
    • 205 lb x 2 reps (+48 pts)
  • Wide-Grip Pull-Up:
    • 8 reps (+57 pts)
    • 6 reps (+39 pts)
    • 5 reps (+30 pts)
  • Parallel-Grip Pull-Up:
    • 8 reps (+57 pts)
    • 4 reps (+23 pts)
    • 4 reps (+23 pts)
    • 5 reps (+30 pts)
  • Chin-Up:
    • 6 reps (+31 pts)
    • 4 reps (+18 pts)
    • 3 reps (+12 pts)
    • 4 reps (+18 pts)
  • Dips - Triceps Version:
    • 20 reps (+96 pts)
    • 15 reps (+68 pts)
    • 10 reps (+42 pts)
    • 8 reps (+32 pts)
    • 7 reps (+27 pts)
    • 10 reps (+42 pts)
    • 8 reps (+32 pts)
    • 8 reps (+32 pts)
    • 6 reps (+22 pts)
    • 5 reps (+18 pts)
    • 5 reps (+18 pts)
  • Dumbbell Bench Press:
    • 40 lb x 5 reps (+31 pts)
  • Dumbbell Flyes:
    • 35 lb x 5 reps (+6 pts)
  • Plank:
    • 100 sec (+35 pts)
    • 50 sec (+17 pts)
    • 75 sec (+26 pts)
    • 75 sec (+26 pts)
Just copying and pasting the fitocracy log.  I still couldn't use my right hip, so I did as much as I could for my upper body without standing, mostly horizontal push/pull.

Weight (Friday): 179 lb

Posted by: leoncaruthers at 09:25 AM | No Comments | Add Comment
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January 30, 2012

Workout Log, start of rest week

Monday (1-23-2012)
squat 285 lb 5, 3, 2
press 120 lb 5, 3, 2
chinups 12, 8, 6
barbell shrug 245 lb 5, 3, 2

Wednesday
deadlift 335 lb 5, 3, 2
bench 205 lb 5, 3, 2
pendlay row 185 lb 5, 3, 2
farmer's walk 60 lb kettlebells 3 laps

Weight (Sunday): 179 lb

Notes: I have some kind of hip sprain, likely from a slip on some ice, a bad lean on a heavy squat, 6 weeks of heavy training with no downtime, or some combination of the above.  Took Friday off, not headed back to the gym until my hip feels better.

Posted by: leoncaruthers at 10:27 AM | No Comments | Add Comment
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December 23, 2011

WorWorkout Log, PTTP?, Week 2

Monday (12-19-2011)
deadlift 335 lb 5, 3, 2
bench 215 lb 3, 3, 2, 2
pendlay row 185 lb 5, 3, 2

Tuesday
squat 285 lb 4x3
squat 225 lb 3x5
press 120 lb 4, 4, 3
press 100 lb 3x5
chin-up 12, 7, 5
cable pressdown 160 lb 3x8
dumbbell curl 30 lb 2x8 each arm

Thursday
deadlift 335 lb 3, 3, 2, 2
deadlift 275 lb 2x5
bench 215 lb 5x2
bench 185 lb 5
bench 165 lb 2x5
dumbbell row 100 lb 4x5 each arm

Friday
squat 295 lb 4x2
squat 275 lb 3
press 115 lb 5, 3, 4
parallel-grip pullup 11
wide-grip pullup 6
pullup 6
farmer's walk 60 lb kettlebells 1 lap, 0.7 lap, 0.3 lap

Weight (Friday): 180 lb

Notes: Overdid it this week.  If I'd stuck to the template, I'd probably have been fine, but I threw in way too much volume work.  Every bit of me is sore right now.  I'm considering a programming change come Monday: switching back to 3 barbell workouts a week (Reverse Pyramid method), with 1-2 conditioning workouts on non-barbell days.  I definitely need to reduce my overall barbell volume compared to this week and last.

Posted by: leoncaruthers at 12:20 PM | No Comments | Add Comment
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December 19, 2011

Workout Log, PTTP, Week 1?

Monday (12-12-2011)
squat 245 lb 5, 3, 2
press 115 lb 5, 3, 2
pull-ups 10, 7

Tuesday
deadlift 315 lb 5, 3, 2
bench 195 lb 5, 3, 2
farmer's walk 60 lb kettlebells 2 long laps

Wednesday
squat 255 lb 5, 3, 2
press 115 lb 5, 3, 2
deadlift 135x3, 225x3, 275x3 (hook grip practice)

Thursday
deadlift 325 lb 5, 3, 2
bench 205 lb 5, 3, 2
chin-ups 11, 7
deadlift 135 lb 10
bench 135 lb 10
squat 135 lb 10

Friday
hanging leg raise 20
squat 275 lb 5, 3, 2
press 120 lb 3, 3, 2, 2
pull-ups 11, 8
squat 135 lb 20
pendlay row 135 lb 3x5

Weight (Sunday): 180 lb

Notes: Wasn't sure how I wanted to change up my training when I got back to the gym, so I just went with a variant PTTP training week.  I also joined fitocracy this week, so there are some random extra things tacked on to the end of Thursday and Friday's workouts to meet quest requirements.  There were also some extra exercises I did at home away from the gym that aren't recorded here, for the same reason.  I'm not sure if I want to go to the trouble of logging everything twice, so for now I'll maintain this log for the work done at powerhouse so I can track my barbell lifts consistently.

Posted by: leoncaruthers at 09:38 AM | No Comments | Add Comment
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December 12, 2011

Most of a Rest Week, one rehab workout

Saturday (12-10-2011)
squat    225 lb 3x5
deadlift 315 lb 5, 3, 2
bench   185 lb 3x5
press    105 lb 3x5
chin-up 10, 7, 5

Weight (Sunday): 183 lb

Notes: I took the first part of the week off because I was still recovering from my gum surgery and couldn't eat normally.  Took the latter part of the week off because I expected to spend the weekend helping a friend move and didn't want to be sore going into it.  The friend's closing didn't happen, so I did a long, light workout on Saturday to get back into the groove.  In total, I was out of the gym for 11 days, so I have some make-up work to do.  I've also lost that belt notch I was using as a bulking barometer, so that's gotta stop.

It was, by the way, a total failure.  My lifts went nowhere and I got fatter.  Short days and cold weather are driving my appetite, and muscle growth doesn't seem to be happening.  I have heard some anecdotal evidence and even a few small studies of strength athletes suggest that winter strength gains are rare for anyone but a novice.  I don't want to use that as an excuse, but it makes a degree of evolutionary sense.  Winter is a time for conservation and defense of life, not a time for growth.  There are bound to be some hacks around that, but it might be better to just focus on maintenance and GPP for now, maybe shifting into a full-ketogenic diet for a time to encourage some healthy catabolism.

Posted by: leoncaruthers at 09:51 AM | No Comments | Add Comment
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December 05, 2011

Workout log, "The Bear", week 3 (truncated)

Tuesday (11-29-2011)
deadlift 325 lb 5, 3, 2
deadlift 265 lb 6x5
press 120 lb 5, 3, 2
press 100 lb 5x5
hammer curl 40 lb 3x8
tricep pressdown 130lb 8, 140 lb 8, 150 lb 8

Weight (Friday): 180 lb

Notes: I got a call Wednesday night from my periodontist asking if I'd be willing to do my surgery on Thursday rather than weight 'til the 12th.  My schedule was flexible, so I went ahead.  I haven't been able to really have solid food since then, and my post-surgery recommendations were to avoid strenuous activity.  Between the two recommendations, hypertrophy training and eating were essentially off the table, not to mention that the medications from the surgery and the painkillers afterward had left me feeling a bit weak.  Hoping to get back into the gym sometime later this week when I've got my sutures out.

Posted by: leoncaruthers at 01:56 PM | No Comments | Add Comment
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