February 18, 2013

Workout log, 5/3/1, c2w3

Monday (2-11-2013)
press warmup 55x5, 65x5, 80x3
press working 100x5, 115x3, 125x3
push press 125 3x3
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 140 3x10
hammer curl 35 4x8

Tuesday

deadlift warmup 155x5, 190x5, 230x3
deadlift working 290x5, 325x3, 365x3, 1
weighted hyperextensions 45 5x10
knees-to-elbows 10, 10, 8
hanging leg raise 2x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 175x5, 195x3, 215x2, 2, 1
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 225x5, 255x3, 285x3, 2, 1
squat accessory 175 5x10
leg curl 100 5x10
calf press 585 5x10

Weight (today): 170 lb

Notes:
  Decent close to cycle 2.  Backoff week to follow, then on to cycle 3.

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