March 23, 2013

Workout log, 5/3/1, c3w4

Monday (3-18-2013)
power clean 95 2x3, 115x3, 135 8x3
push press 95 2x3, 115 8x3
kettlebell swing 60 8x10

Wednesday
squat 135x5, 175x3, 205 5x5
bench 95x5, 135x3, 165 5x5
dumbbell row 75 5x10

Friday
deadlift 135x5, 225x5, 275 4x5
press 65x5, 95x5, 105 5x5
chin-up 12, 8, 6, 6, 6

Weight (today): 170 lb

Notes:
Backoff week before I start cycle 4.  I'm planning to swap assistance sets as per the BBBC for this cycle, primarily because it feels like my presses would benefit from more frequency.  My 0-carb stretch also ends in a few hours when I start about 24 hours of carb-up for the week ahead, per Anabolic Diet.  It's been 10 days since my last actual carb intake, so I'm likely going to gain 3-5 lb before tomorrow morning.  Given that, I'm moving my weigh-ins to Friday or Saturday morning so I'm weighing me and not all the water my glycogen will need.

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