Monday (2-18-2013)
power clean 95 3x3, 115 2x3, 135 3x3, 145 3x3, 155 2x1
push press 115 3x3, 125 3x3, 135 1x3
chinup 12, 9, 6, 5, 5

Wednesday
press 55 2x5, 65 2x5, 85 2x5
deadlift 155 2x5, 190 2x5, 230 2x5
chinup 12, 9, 7, 5, 5
plank 3x30s

Friday
bench 95 2x5, 115 2x5, 135 2x5
dumbbell row 65 3x10
squat 135 2x5, 155 2x5, 185 2x5
donkey calf raise 400 3x20

Weight (today): 169 lb

Notes: Backoff week, so I compressed the 5/3/1 days and added a Monday dynamic effort day.  Caught my second 155# power clean a little wrong on Monday and tweaked my right forearm a little.  Seems mostly better today unless I'm gripping something wide like the top of my food jar.

Posted by: leoncaruthers at 09:25 AM | No Comments | Add Comment
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