This week 24 of 5/3/1, which is a 5 week:
SUNDAY:
Squat: (a warm up for the Dead Lift, and to practice this because its my most difficult compound lift)
45 * 10
55 * 7 (Now down farther than before)
60 * 5
65 * 5 (I could do more, but I save that for “Squat” day (Wed or Thursday)
Dead Lift:
65 *5
80 * 5
105 * 5
120 * 5
130 didn’t do-- was not feeling well today, I am having a slow recovery from my cold/flu.
MONDAY:
The Press
45 lbs * 10 (Just the freakin’ bar)
55 * 5
70* 5
80 * 5
90 * 4, 1 RM calculated to be 104 – not bad.
Standing Arm curls (straight bar ala Rippetoe)
60 * 10
70 * 6
80 * 2
Chin Ups (on assist)
-52 * 5
-44 * 2
-33 didn’t do
Seated Dumbell Military Press:
35 *10
40 * 6
45 * 3
sit ups 3 * 20
WEDENSDAY:
Squat
45 lbs * 10 (all the way down, lower thigh parallel to ground).
55 * 7
60 * 5
70 * 5
80 * 5, 1 RM calculated to be 93 not my best day – Im still feeling a bit sick.
Didn’t do anything else, had to go back to work, and I’m not feeling well today.
THURSDAY:
The Bench Press
75 lbs * 10
95 * 5
115 * 5
125 * 5
145 * 5
160 * 6, 1 RM calculated to be 192 – again, not my best day, still feeling a bit sick.
Incline Bench Press:
65 * 5
70 * 5
1155
120 didn’t do
125* didn’t do
Dips (on assist, that’s why the weight is negative)
-10 * 5
-10 * 5
-10 * 6
Not the best week, but I think I was still a bit sick from the flu the previous week or maybe I caught a second cold. I think starting next week I’m going to add power cleans just to do something different. I will watch the Rippetoe tape!