Monday (4-11-2011)
squat 245 lb 5x3
bench 200 lb 5x3 (some iffy reps)
chin-ups 11, 7, 5

Wednesday
squat 245 lb 4x4
press 115 lb 3, 3, 2
press 95 lb 3x3
deadlift 295 lb 2x3
hanging leg raise 3x20

Friday
squat 245 lb 3x5
bench 200 lb 5x3
pull-ups 10, 7, 6, ... 7
press 95 lb 3
press 105 lb 3, 2

Weight (Monday): 186 lb
Waist (Monday): 36"

Notes: No movement on weight this week, but I had two birthday dinners to attend and veered quite a bit off plan for 2 out of 14 total meals for the week (wheat and cheese at both meals), so no movement is better than I was expecting.  Because I took the previous week off from the gym and didn't do any real de-load on presses, I was sore for much of the week, and it shows.  Monday's bench was considerably harder than the first time I did 5x3 at 200lb, and I flat-out failed at pressing 115lb for 5x3 on Wednesday.  The third set was barely 2 reps, and I could not get it off my chest for a fourth set.  So, after Friday's planned barbell work, I basically took the next 20 minutes and hammered my shoulders in vertical press movements.  Standard presses, hammer machine shoulder press (weights/sets/reps not recorded, heavy and a lot), and then one more set of pull-ups for good measure.  Will the extra volume help?  No idea.  I'll find out later today when I make another attempt at 115lb for 5x3.

Posted by: leoncaruthers at 08:19 AM | No Comments | Add Comment
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