Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
275 x 3
330 x 3
385 x 3
440 x 1
495 x 1
550 x 1
550 x 1
Hit my minimum of two singles and decided to save some for next week. Big PRs coming if tonight's speed is any indication.
Wide-Grip Pull-Up:
3 x 10 plus 10 pounds of chain
Vertical Leg Crunch:
3 x 50
after the two heavy pulls these hurt.
workout 5/12/2012
Squat:
225 x 3
260 x 3
305 x 3
350 x 1
395 x 1
435 x 1
435 x 1
435 x 1
435 x 6
Yes it was supposed to be 4 singles but I got greedy. I thought about a 7th rep but then thought to myself that is way too close to 10 so if I ever do another widowmaker it would probably have to be 425 or so to count.
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Bent Over Barbell Row:
225 x 6
lots of pressure on the lower back so I stopped so much for something else to work in to the rotation.
Close Grip Pull-Up:
3 x 10 + 10lbs of chain
Crunch:
1 x 100
1 x 50
225 x 3
260 x 3
305 x 3
350 x 1
395 x 1
435 x 1
435 x 1
435 x 1
435 x 6
Yes it was supposed to be 4 singles but I got greedy. I thought about a 7th rep but then thought to myself that is way too close to 10 so if I ever do another widowmaker it would probably have to be 425 or so to count.
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Bent Over Barbell Row:
225 x 6
lots of pressure on the lower back so I stopped so much for something else to work in to the rotation.
Close Grip Pull-Up:
3 x 10 + 10lbs of chain
Crunch:
1 x 100
1 x 50
05/10/2012 workout
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
185 x 3
225 x 3
260 x 3
295 x 1
335 x 1
370 x 1
370 x 1
370 x 1
370 x 1
All the top sets were paused and very quick, a little pain from arching on the second one but not so bad after that.
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3 x 10
added a piece of chain just for a bit of extra weight, will probably add more later.
Vertical Leg Crunch:
2 x 50
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
185 x 3
225 x 3
260 x 3
295 x 1
335 x 1
370 x 1
370 x 1
370 x 1
370 x 1
All the top sets were paused and very quick, a little pain from arching on the second one but not so bad after that.
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3 x 10
added a piece of chain just for a bit of extra weight, will probably add more later.
Vertical Leg Crunch:
2 x 50
workout 5/8/2012
Squat:
45 x 10
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Little bit of stiffness in the quads today and a touch of sciatica so I did a set with the bar just to get some blood moving. Probably the hardest squat set today.
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
260 x 3
310 x 3
360 x 3
415 x 1
465 x 1
525 x 1
525 x 1
525 x 1
525 x 1
Singles were supposed to be 520 but I misloaded 525, looked at the plates and thought that's not right so I stripped them down to 525 pulled the first singe then checked my spreadsheet. Since I had already pulled one at 525 I figured I might as well pull them all at 525.
Wide-Grip Pull-Up:
3 x 10
Should probably be doing these weighted but the point was really just to keep some mobility.
Hanging Straight Leg Raise:
3 x 15
45 x 10
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Little bit of stiffness in the quads today and a touch of sciatica so I did a set with the bar just to get some blood moving. Probably the hardest squat set today.
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
260 x 3
310 x 3
360 x 3
415 x 1
465 x 1
525 x 1
525 x 1
525 x 1
525 x 1
Singles were supposed to be 520 but I misloaded 525, looked at the plates and thought that's not right so I stripped them down to 525 pulled the first singe then checked my spreadsheet. Since I had already pulled one at 525 I figured I might as well pull them all at 525.
Wide-Grip Pull-Up:
3 x 10
Should probably be doing these weighted but the point was really just to keep some mobility.
Hanging Straight Leg Raise:
3 x 15
workout 5/5/2012
Busy day today, up to go fishing at 5:30 this morning, then the maiden voyage of my son's first rocket which went so well we launched it two more times. Grabbed some lunch then headed home to get a couple more project done before hitting the gym. I was going to try pressing the keg today but right now I just want to sit down for a few minutes and relax.
Squat:
205 x 3
250 x 3
290 x 3
330 x 1
370 x 1
415 x 1
415 x 1
415 x 1
415 x 1
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3 x 10
Vertical Leg Crunch:
3 x 50
Squat:
205 x 3
250 x 3
290 x 3
330 x 1
370 x 1
415 x 1
415 x 1
415 x 1
415 x 1
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3 x 10
Vertical Leg Crunch:
3 x 50
workout 5/3/2012
Finally feeling like I'm getting over this cold, a lot less stopping to clear my sinuses. Also note to self no more eating popcorn while squatting. When a husk comes loose mid rep it's a bit distracting.
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
175 x 3
210 x 3
245 x 3
280 x 1
315 x 1
350 x 1
350 x 1
350 x 1
350 x 1
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Close Grip Pull-Up:
3 x 10
Hanging Straight Leg Raise:
3 x 15
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
175 x 3
210 x 3
245 x 3
280 x 1
315 x 1
350 x 1
350 x 1
350 x 1
350 x 1
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Close Grip Pull-Up:
3 x 10
Hanging Straight Leg Raise:
3 x 15
workout 5/1/2012
Took last Saturday off to celebrate my son's birthday. Back into the swing of things tonight with the first week of the strength phase. Much lower volume, lighter weights and heavier singles on the way.
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
245 x 3
295 x 3
340 x 3
390 x 1
440 x 1
490 x 1
490 x 1
490 x 1
490 x 1
Wide-Grip Pull-Up:
3 x 10
Vertical Leg Crunch:
3 x 50
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
245 x 3
295 x 3
340 x 3
390 x 1
440 x 1
490 x 1
490 x 1
490 x 1
490 x 1
Wide-Grip Pull-Up:
3 x 10
Vertical Leg Crunch:
3 x 50
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