August 27, 2012

Wendler 5/3/1, BBBC, c1w2

Monday (8-20-2012)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 120x3
bench 95x5, 125 5x10
chinups 11, 9, 5, 5, 5, 6, 5, 4
pressdowns 120x10, 130x10, 140x10
hammer curls 25 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 265x3, 305x3, 345x3
squat 135x5, 165 5x10
box jump 30" 6x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 185x3, 205x3
press 45x5, 75 5x10
dumbbell row 90 5x10
pressdowns 140 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 215x3, 245x3, 280x3
deadlift 135x5, 205 5x10
donkey calf raise 400 4x15
hanging leg raise 5x15

Weight (Today): 175 lb

Notes: Good week.  You can't see it in the numbers, but I'm losing fat.  I'm down a belt notch since last Monday, and the scale said 175.4 then, and 174.6 today.  I normally round that off, but it looks like almost a legit 1# loss.

Posted by: leoncaruthers at 01:28 PM | No Comments | Add Comment
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August 20, 2012

Wendler 5/3/1, BBBC, c1w1

Monday (8-13-2012)
press warmup 55x5, 75x5, 85x3
press working 95x5, 105x5, 115x5
bench 95x5, 125 5x10
chinups 10, 8, 6, 5, 4, 5, 5, 4, 4
pressdowns 100x10, 110x10, 120x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 255x5, 285x5, 325x5
squat 135x5, 165 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 155x5, 175x5, 195x5
press 45x5, 75 5x10
dumbbell row 95 3x10, 80 2x10
pressdowns 130x10, 160x8, 130x2, 130x10
dumbbell curl 25 2x10, 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 205x5, 235x5, 265x5
deadlift 135x5, 195 5x10
donkey calf raise 400 3x15
hanging leg raise 5x15

Weight (Today): 175 lb

Notes: First week of cycle 1 on the 5/3/1 Boring But Big Challenge.  So far, so good, but lots of DOMS.

Posted by: leoncaruthers at 08:57 AM | No Comments | Add Comment
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