Didn’t do the squat deload day as I was busy literally from 6:30am-bed time. Not really concerned though.
4/19/10
Military Press-
85x5, 95x5, 110x14
Wide Grip Assisted Pullups-
5x15
Short Range Dips-
5x12
Great workout! Did 105x11 in this workout last time, and 110x14 this time so can’t complain.
4/20/10
Deadlift-
275x5, 315x5, 360x16
That lift where you lie flat on the ground w/ the bar over your waist and lift up
5x15 @ 95 lbs
Hanging Leg Raises-
5x8 @ BW
Great workout! Real happy about the deadlift. Was hoping just for 15, but I’ll take 16.
Yesterday 4/22/10
Bench Press-
150x5, 170x5, 195x12
Flat DB Bench-
5x15 32.5’s
Bent Over DB Rows-
5x10 37.5’s
Good workout
4/23/10
Squat-
210x5, 240x5, 285x12
Leg Press-
4x12 185
Leg Curls-
4x10 ?
Good workout!
4/26/10
Military Press-
90x3, 105x3, 115x13.5
Partial Dips-
5x15 bw
Wide Grip Assisted Pullups-
5x10 at some weight that was easy
Good workout! got 2.5 more reps than last time at 115, so can’t argue.
4/27/10
Deadlift-
3x275, 3x315, 14x370
Hip thrusts-
4x10 @ 225
Hanging Leg Raises-
4x10 @ BW
Good workout.
5/03/10
Military Press-
105x5, 115x3, 125x8
Dips-
5x15
Wide Grip assisted pullups-
5x10
Good workout. Took last week’s thurs/fri workouts off because i was insanely busy both days and out of town shortly after work friday. Was a little sick this weekend and didn’t eat quite the way I normally do, plus worked out at a very different time than usual today. Might have been the cause for only getting 8 reps, but oh well.
5/04/10
Deadlift-
355x5, 375x3, 400x9
Hip thrusts-
4x12 @ 185
Hanging Leg Raises-
4x10 @ bw
Meh, not as many reps as I’d hoped to get. Definitely thought my 390x13 was better. Oh well, still a little sick so I’m sure that has just a little to do with it.
5/06/10
Bench Press-
215x7
DB Flat Bench-
5x15 at 37.5
db bent over rows-
5x10 at 40
good workout
5/07/10
Squat
315x7
Leg Press-
5x10 @ 135
Leg Curl-
5x10 @ i don’t know
Last 2 days: Deload week
5/10/10
DB Military Press
25x5, 30x5, 45x5
Machine Bench
5x15 @ some easy weight
Lat Pulldowns
5x10 @ some easy weight
Just did this lightly at my apartment’s gym. Love not having to go to the gym.
5/11/10
Deadlift
185x5, 225x5, 275x3, 315x3
Hanging leg raises w/ back support
4x10
nice and easy.
5/17/10
Military Press-
90x5, 100x5, 115x13
Assisted Pullups
5x15
BW Partial Dips
5x11
Well I thought I was going to be happy with 115x13 until I saw that I did 13.5 for 115 back on the 26th of april. oh well, at least i’m not going down i guess.
5/18/10
Deadlift-
295x5, 315x5, 370x15
Hip Thrusts (hate these)-
225x4x10
Hanging Leg Raises-
4x10xBW
Well my grip was the only thing holding me back today. Had to readjust twice in the last set b/c the bar kept slipping. Pretty sure I didn’t have enough chalk. Felt confident I could have had 17 if it didn’t keep slipping. Other than that, I’m still quite happy with 370x15
I just started a 5/3/1 journal on here a few weeks ago. It looks like this program has worked real well for ya. Your deadlift numbers are INSANE!!
5/21/10
Squat-
255x5, 275x5, 295x12
Leg Slide Press-
something light for 4x15
Great workout!
5/24/10
Military Press-
3x95, 3x110, 10x120
Seated DB Overhead Press-
4x15 @ 20 lbs
Assisted Pullups-
5x10x?
Ok workout. Shoulder was hurting during 1st set of dips so I went to the overhead press db’s.
5/27/10
Bench Press-
190x3,200x3,210x8.5
DB Bench-
5x15x35’s
DB Rows-
5x10x40’s
Good workout.
Those are some amazing DL numbers, man.
5/25/10
Deadlift-
3x315, 3x65, 13x385
Can’t think of the name right now-
5x15 pushing back up
Hanging leg raises-
5x10
good workout.