Monday 2/28/11

Afternoon:

Back squat - 45lbs 3x5, 65lbs 1x5, 80lbs 1x5, 950lbs 1x5, 105lbs 1x5, 120lbs 1x3, 135lbs 1x9

Double swings 2x 20kg - 5x10

Barbell curl - 50lbs 3x10

Good start to the second month of 531. I will move a couple of the assistance exercises to different days.

Mondays really lets me feel my hamstrings.

Friday 2/25/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x5

5/3/1 Backoff week.

Thursday 2/24/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x5

5/3/1 Backoff week.

Tuesday 2/22/11

Afternoon:

Barbell press - 45lbs 3x5, 60lbs 1x5, 70lbs 1x5

5/3/1 Backoff week.

Monday 2/21/11

Back squat - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x5

5/3/1 Backoff week.

Friday 2/18/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 85lbs 1x3, 110lbs 1x5, 122.5 1x3, 137.5lbs 1x7

Barbell press - 65lbs 5x10 alternating with Renegade rows 2x 20kg - 5x8/8

Barbell curl - 52.5lbs 3x10

Thursday 2/17/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 235lbs 1x5, 265lbs 1x3, 295lbs 1x6

Back squat - 45lbs 3x5, 85lbs 5x10

Skullcrushers 42lbs - 5x10

Tuesday 2/15/11

Afternoon:

Barbell press - 45lbs 3x5, 60lbs 1x5, 65lbs 1x3, 85lbs 1x5, 95lbs 1x5, 105lbs 1x7

Bench press 80lbs 5x10 alternating with Renegade rows 2x 20kg - 5x7/7

Barbell curl - 52.5lbs 3x10

Elliptical program 1

Monday 2/14/11

Afternoon:

Back squat - 45lbs 1x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x3, 110lbs 1x5, 125lbs 1x3, 140lbs 1x6

Double swings 2x 20kg - 5x17

Skullcrushers 37lbs - 3x10

Friday 2/11/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 85lbs 1x3, 100lbs 1x3, 115 1x3, 130lbs 1x8

Barbell press - 62.5lbs 5x10

Barbell rows - 75lbs 5x10

Barbell curl - 50lbs 3x10

Elliptical program 1

I'm going to just do renegade rows instead of the barbell row from now on.

Thursday 2/10/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 215lbs 1x3, 250lbs 1x3, 280lbs 1x7

Back squat - 45lbs 3x5, 80lbs 5x10

Skullcrushers 37lbs - 5x10

Tuesday 2/8/11

Afternoon:

Barbell press - 45lbs 3x5, 60lbs 1x5, 65lbs 1x3, 80lbs 1x5, 90lbs 1x5, 100lbs 1x6

Bench press 77.5lbs 5x10

Renegade rows 2x 20kg - 5x6/6

Barbell curl - 47.5lbs 3x10

Monday 2/7/11

Afternoon:

Back squat - 45lbs 1x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x3, 105lbs 1x5, 120lbs 1x3, 135lbs 1x8

Double swings 2x 20kg - 5x15

Skullcrushers 32lbs - 5x10

Squat improvement 8 reps of 135lbs.

I felt much stronger in these than I did last week. It's possible that the cold coming on affected me or it's just that I needed to groove the backsquat form. Regardless I felt strong even though last year I did 20 reps with 135 lbs.

Another thing that helped alot and I guess it just really clicked is really concentrating on pressurizing my abs. It made a huge difference with just a small adjustment.

Honestly the swings hit me harder than the squats did. My hamstrings are really feeling it.

Saturday 2/5/11

Afternoon:

Bench press - 45lbs 2x5, 60lbs 1x5, 75lbs 1x5, 85lbs 1x3, 95lbs 1x5, 110 1x5, 122.5lbs 1x10

Barbell press - 60lbs 5x10

Barbell rows - 65lbs 5x10

Barbell curl - 45lbs 3x10

I was going to do cardio after this but I'm thinking that burpees are a bad idea. My wrists are so wrecked from the surgeries on my left and years of pounding in skateboarding that I did. It took two months for the pain to go away after I was crawling under my house when I did our network wiring and that was just from the pressure of crawling around.

I'm going to take a look at this week and think about how I'm going to get around some of the limitations of my body on some of this stuff.

Thursday 2/3/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 200lbs 1x5, 235lbs 1x5, 265lbs 1x8

Back squat - 45lbs 3x5, 75lbs 5x10

Skullcrushers 32lbs - 5x10

I have a cold and feel a bit tired but I wasn't going to miss a training day if at all possible. I could have gotten a few more deadlift reps if I really tried, but this is good enough for now to set a baseline. I'll be busy for a while here.

Tuesday 2/1/11

Afternoon:

Barbell press - 45lbs 2x5, 60lbs 1x5, 65lbs 1x3, 75lbs 1x5, 85 1x5, 97.5lbs 1x7

Bench press 75lbs 5x10 alternating with renegade rows 2x 20kg 5x5/5

Barbell curl - 45lbs 3x10

Burpees in 5 min. - 35

Man...am I out of condition as well as being weak. Those burpees were tough. I would have had a few more, but the dogs got too excited and wanted to play when I started hopping up and down so I had to put them inside and restart. lol. My goal with these is 100 in 5 minutes.