Tuesday 10/25/11

Afternoon:

Back squat - 1x75, 95lbs 3x10

Deadlift - 140lbs 1x5, 175lbs 1x5, 210lbs 1x5, 265lbs 1x5

Bench: 85lbs 3x10

Backoff week.

Saturday 10/22/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 145lbs 1x5, 160lbs 1x3, 180lbs 1x5

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 102.5lbs 1x5, 115lbs 1x3, 127.5lbs 1x5

CC Pullups step 2 horizontal pulls - 3x12 (hands at sternum height, feet under bar)

Thursday 10/20/11

Afternoon:

Back squat - 75lbs 1x5, 105lbs 3x10

Bench: 70lbs x5, 85lbs x5, 102.5lbs x3, 127.75lbs x5, 145lbs x3, 160lbs x2

CC Pullups step 2 horizontal pulls - 3x12 (hands at sternum height, feet under bar)

Tuesday 10/18/11

Afternoon:

Back squat - 1x75, 105lbs 3x10

Deadlift - 140lbs 1x5, 175lbs 1x5, 210lbs 1x3, 265lbs 1x5, 300lbs 1x3, 335lbs 1x1

Bench: 90lbs 3x10

Saturday 10/15/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 135lbs 1x3, 150lbs 1x3, 170lbs 1x6

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 95lbs 1x3, 110lbs 1x3, 120lbs 1x5

CC Pullups step 2 horizontal pulls - 3x10 (hands at sternum height, feet under bar)

Thursday 10/13/11

Afternoon:

Back squat - 75lbs 1x5, 100lbs 3x10

Bench: 70lbs x5, 85lbs x5, 102.5lbs x3, 120lbs x3, 135lbs x3, 155lbs x3

CC Pullups step 2 horizontal pulls - 3x10 (hands at sternum height, feet under bar)

Band pull aparts (purple Jumpstretch band) 3x18

I feel like I need more volume in my pressing.

Tuesday 10/11/11

Afternoon:

Back squat - 1x75, 100lbs 3x10

Deadlift - 140lbs 1x5, 175lbs 1x5, 210lbs 1x3, 245lbs 1x3, 280lbs 1x3, 315lbs 1x3

Bench: 87.5 3x10

I'm concentrating on eating enough. I was starting to lose focus of that for a week or two and I could tell in some of my last sessions.

My rep strategy for 5/3/1 is evolving into just doing the minimum reps for deadlift and benching while pushing the reps for the squat and press. I'm liking the 3 days a week for now, but in a month or two I will go back to the 4 day a week routine I did at the beginning of the year.

Saturday 10/8/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 125lbs 1x5, 145lbs 1x5, 160lbs 1x7

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 87.5lbs 1x5, 102.5lbs 1x5, 115lbs 1x7

CC Pullups step 2 horizontal pulls - 3x8 (hands at sternum height, feet under bar)

Band pull aparts (purple Jumpstretch band) 3x16

Thursday 10/6/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 3x10

Bench: 70lbs x5, 85lbs x5, 102.5lbs x3, 110lbs x5, 127.5lbs x5, 145lbs x5

CC Pullups step 2 horizontal pulls - 3x6 (hands at sternum height)

Band pull aparts (purple Jumpstretch band) 3x16

Tuesday 10/4/11

Afternoon:

Back squat - 1x75, 95lbs 3x10

Deadlift - 140lbs 1x5, 175lbs 1x5, 210lbs 1x3, 230lbs 1x5, 265lbs 1x5, 300lbs 1x5

Bench: 65 x5, 85 3x10

One handed swings 20kg - 3x 10/10 (60 total)

I can see how big a difference bodyweight makes in how much you can lift. I previously hit 7 reps with 300lbs but I'm a bit over 10 lbs lighter than I was then and 5 was pretty close to my max now. I could have ground out another rep if I wanted but it would have been ugly.

I'm about 213 lbs at the moment. I'd like to remain constant at about 215 lbs. now for a while so I can have a solid reference point for my lifts at a certain bodyweight.

Saturday 10/1/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x5, 135lbs 1x5

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x5, 100lbs 1x5

CC Pullups step 2 horizontal pulls - 1x10

Band pull aparts (purple Jumpstretch band) 3x16

Backoff week.