Monday (6-4-2012)
press warmup 60x5, 75x5, 85x3
press working 100x3, 115x3, 125x5, 2, ... 2
press accessory 70 5x10
chinups +25 8x5

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 260x3, 300x3, 335x6
deadlift accessory 185 5x10
hanging leg raise 5x15

Wednesday
power-clean 95 lb 3x3, 135 lb 8x3
box jumps 30" 10x5
elliptical 12 min

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 190x3, 210x5, 2, 2
bench accessory 120 5x10
dumbbell row 85 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 190x3
squat working 220x3, 250x3, 280x3, 1
squat accessory 160 lb 5x10
leg curl 110 lb 3x10, 100 lb 2x10

Weight (Friday): 180 lb

Notes:  Monday was disappointing, but not awful.  Tuesday was okay.  Thursday suggested a regression, possibly due to calorie deficit.  Friday was terrible, probably for the same reason.  The was the first week I've tried to do a real food intake cut, as well as strong carbohydrate restriction.  I didn't feel "weak" per se, but things that should have been light felt very heavy.  It might be a programmatic issue.  The volume and intensity on 5/3/1 seem fine at first, but I'm starting to feel really burnt out.  I think I may have broken the rule and pushed to actual failure too often, rather than going just shy of failure.  I'm starting to think I'm better adapted to -- or at least get better results from -- higher frequency with lower intensity and volume.  There are a lot of variables at play, and I don't want to abandon the program if I'm still making progress.  We'll see how this week goes.  Today's presses weren't awful, but I only got a single on a "1+" set.  If that's the best I can manage at all of this week's targets, changing programs might be my best bet.

Posted by: leoncaruthers at 02:15 PM | No Comments | Add Comment
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