Monday:
squat 175 lb 5x5
bench 160 lb 5x5
barbell row 150 5x5
push-ups 35, 16, 12
hanging leg raise 15, 15, 15

Wednesday:
squat 180 lb 5x5
overhead press 105 lb 5, 5, 5, 4 (f), 3 (f)
deadlift 220 lb 2x5
chin-ups 11, 5, 5, 6
prone bridges 45s, 45s, 45s

Friday:
squat 185 lb 5x5
bench 165 lb 5x5
barbell row 155 lb 5x5
dips 24, 16, 12, 16
hanging leg raise 15, 15, 15

Weight (Friday): 190 lb

Notes: Cut most of my rests down to 1m to try and shorten the workouts somewhat.  Failed on overhead presses at 105 lb, planning to just deload to 95 lb on Monday and maybe add some reps (5x6?) to build up shoulder endurance.  Squats are a lot easier this time at 185 lb than they were in week 5.  Deadlifts continue to be challenging but do-able, though I might drop back to the recommended single set, as I'm noticing more stiffness in my back since I added the extra set.  Bench presses are finally starting to get difficult, but I'm managing so far.  Prior to this program, my typical visit to the bench would be a warm-up at 135 lb for 15 reps, then 10 reps at 155 lb, then 5 at 175 lb, sometimes I could do 5 reps at 185 lb, but it was tough.  I'm stronger now than I was then, but it remains to be seen just how much.

Posted by: leoncaruthers at 09:45 AM | No Comments | Add Comment
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