April 15, 2013

Workout log, 5/3/1, c4w3

Monday (4-8-2013)
press warmup 55x5, 75x5, 85x3
press working 105x5, 115x3, 130x3
push press 130 3x3
bench 95x5, 155 5x8
lat pulldown 150 5x10
tricep pushdown (v-bar) 130 3x10
EZ-curl 70x8, 60 2x8, 50x8

Tuesday
deadlift warmup 165x5, 205x5, 245x3
deadlift working 305x5, 345x5, 385x2, 1
squat 135x5, 185 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 200x3, 225x2, 1, 1
press 85 5x10
dumbbell row 90 5x10
tricep pushdown (straight-bar) 140x10, 150 2x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 165x5, 195x3
squat working 240x5, 275x3, 305x2, 1, 1
deadlift 135x5, 225x3, 265 8x5
calf press 585 5x10
leg curl 110 3x10, 100 2x10

Weight (Saturday): 173 lb

Notes:  No missed targets last week, which is always nice to see.  Deloading this week, hopefully enough time for my right hand to heal after what seems like a quick dislocation/joint-pop of my right middle finger, probably from the lat pulldowns and/or the heavy deads last week.

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