Monday (2-21-2011)
AM:
bench 185 lb 5x5
barbell row 175 lb 5x5
hanging leg raise 3x15
PM:
squat 245 lb 5x5
hanging leg raise 2x15
cable pressdown 170 lb 5x5
EZ curl 70 lb 5, 8, 8

Wednesday
squat 250 lb 5, 5, 5, 4, 2
overhead press 110 lb 5, 5, 4, 2, 3
deadlift 305 1x5
chin-ups 9, 6, 5
prone bridges 60s, 60s, 60s

Friday
squat 250 lb 5, 5, 5
bench 190 lb 5, 5, 4
barbell row 180 lb 5x5
bench 205 lb 2, 2, 1
barbell row 180 lb 5x5
hanging leg raise 3x20

Weight (Friday): 186 lb

Notes: Monday's workout couldn't be completed as planned because all of the power racks were occupied when I arrived.  I did 5 min on a recumbent bike, but to no avail, so I jumped straight to bench press.  After all that, I tried a 250 lb squat and just had no gas in the tank, so I came back after work and did the "PM" list of exercises.  The rest of the week saw more failed reps, and I was pretty sure I'd exceeded my capacity to recover.  I'm taking the next week off.  Planning to start the following week with a 10% deload and a switch to 3x5 for all but deadlift (no reason to go lower than 1x5).

Posted by: leoncaruthers at 07:45 PM | No Comments | Add Comment
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