May 27, 2013

Workout log, 5/3/1, c6w1

Monday (5-20-2013)
press warmup 65x5, 75x5, 85x3
press working 95x5, 110x5, 125x5
push press 125 3x3
bench 145 5x10
chinup +45 2x4; +25 5,4,4; +0 2x5
tricep pressdown (v-bar) 150 3x10
hammer curl 30 3x10


deadlift warmup 175x5, 215x5, 255x3
deadlift working 275x5, 320x5, 360x4,1,... 1
squat 135x5, 205 5x10
hanging leg raise 3x15

bench warmup 105x5, 125x5, 145x3
bench working 160x5, 185x5, 210x4, 1, 2, 2, 2
press 85 5x10
pendlay row 145 5x10
tricep pressdown (straight bar) 160 3x10
dumbbell curl 35x6, 25 2x10

squat warmup 135x5, 175x5, 205x3
squat working 220x5, 255x5, 290x5, 2, 1
deadlift 135x5, 275 8x5
calf press 675 5x10

Weight (Saturday): 177 lb

Notes:  Disappointments on Tuesday and Thursday. Pushing up against my current 5RMs (which are disappointingly lower than 5RMs I used to have).  I think this may be my last cycle of 5/3/1 for awhile.  My usual problem -- the program improves 1RM at the expense of 5RM and 3RM-- took a lot longer to surface this time 'round, but I attribute that largely to me eating at a significant surplus for the last couple of months.  I want to at least finish the cycle, because if I can hit the singles targets next week, I'll have 4 new PRs, and finally hit 4 plates for deadlift.  I'm nervous about hitting all the triple targets this week, though, so fingers crossed.

Posted by: leoncaruthers at 09:14 PM | No Comments | Add Comment
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