April 29, 2013

Workout log, 5/3/1, c5w1

Monday (4-22-2013)
press warmup 55x5, 75x5, 85x3
press working 95x5, 110x5, 120x6
push press 120 3x3
bench 145 4x10, 8, 2
chinup +45 2x4, +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ-curl 60 3x10

Tuesday
deadlift warmup 165x5, 215x5, 255x3
deadlift working 275x5, 315x5, 355x5, 1, 1, 1
squat 135x5, 205 5x10
hanging leg raise 3x15

Thursday
bench warmup 95x5, 125x5, 145x3
bench working 155x5, 180x5, 205x6, 2, 2
press 85 5x10
pendlay row 135 5x10
tricep pressdown (straight bar) 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 165x5, 205x3
squat working 215x5, 250x5, 285x6, 2
deadlift 135x5, 245x2, 10
power clean 135 6x3, 155x1, f
calf press 675 5x10
leg curl 120 3x10

Weight (Saturday): 176 lb

Notes:  Okay week, but volume squats on Tuesday really wrecked me.  Volume deads on Friday just weren't going to happen.  Weight's up a little more than it likely ought to be (I should be about 174, maybe 175 at this point, rather than 175.6).  Haven't gone up an additional belt notch just yet, so that's good.  This may end up being my last 5/3/1 cycle for awhile, or at least the last one with such heavy assistance work.  Getting very nervous about my 1s targets, as I'm pushing into PR territory with pretty much everything, and I'm not sure I'm recovering fast enough.

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