Monday (12-20-2010):
squat 185 lb 5x5
bench 165 lb 5x5
barbell row 125 lb 5x5
push-ups 30, 20, 20
hanging leg raise 20, 20, 15

Wednesday:
squat 190 lb 5x5
overhead press 85 lb 5x5
deadlift 265 lb 1x5
pull-ups 10, 8, 7
prone bridges 60s, 60s, 60s

Friday:
squat 195 lb 5x5
bench 170 lb 5x5
barbell row 135 lb 5x5
dips 30, 15, 10
hanging leg raise 20, 20, 20
kettle-bell swings 20 lb x15, 35 lb x15

Weight (Friday): 186 lb

Notes: I went a little light this first week back on 5x5, first to make sure I could handle the volume, and second to see what sort of progression I could get through before a stall.  The light weights made the workouts fairly short; I was able to get into and out of the gym in less than an hour on Monday and Wednesday.  I had some time to kill on Friday before a lunch, so I threw in two sets of kettle-bell swings, which are - so far - the only exercise I've seen/done for which it's worth having a kettle-bell.  I liked the exercise, and it definitely got my heart rate up in a hurry.  I may choose to replace some of my assistance work with them, or just add them as a permanent fixture rather than a short cardio session after weightlifting.  I'm not doing the cardio now -- even though I really should -- and I'll actually do the swings, so there's that.

Posted by: leoncaruthers at 08:33 AM | No Comments | Add Comment
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