Wednesday July 7, 2016


Deadlifts
105 x 5
120 x 5
150 x 5
180 x 3
195 x 5
220 x 5
255 x 5

Monday June 27, 2016


Deadlifts
120 x 5
150 x 5
180 x 5
195 x 5
220 x 3
255 x 3
280 x 2

Monday June 6, 2016


Deadlifts
115 x 5
140 x 5
170 x 5
210 x 5
240 x 3
265 x 8 (1RM 330)

Tuesday May 31, 2016


Deadlifts
110 x 5
140 x 5
170 x 3
195 x 3
225 x 3
250 x 8 (1RM 310)

Tuesday May 24, 2016


5-3-1 Week One

Shoulder Press (1RM 115)
45 x 5
55 x 5
60 x 5
70 x 5
75 x 5
85 x 5

Dumbbell Shoulder Press
25 x 5/side
20 x 5/side
20 x 5/side
20 x 5/side
20 x 5/side

Monday May 23, 2016


Wendler 5-3-1 Program (Deadlift, OHP, Back Squat, Bench Press)
(Boring But Big variation)

Deadlifts (1RM 280)
110 x 5
135 x 5
165 x 5
180 x 5
210 x 5
235 x 5

Romanian Deadlifts
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Tuesday May 10, 2016


Fourth week, 10th workout

Squats
65 × 5
65 × 5
95 × 5
120 × 3
145 × 2
175 × 3
175 × 3
175 × 3 (1RM 185)

Press (OHP)
45 × 5
45 × 5
50 × 5
65 × 3
80 × 2
100 × 3
100 × 3
100 × 3 (1RM 113)

Deadlift (conventional)
95 × 5
95 × 5
125 × 5
165 × 3
200 × 3
235 × 6 (1RM 273)

Friday May 6, 2016


Third Week, 9th Workout

Squats:
65 × 5
65 × 5
90 × 5
115 × 3
140 x 2
170 x 5;
170 x 3;
170 x 3

Bench: (performed as a slight decline bench to mitigate shoulder impingement issues)
50 × 5
50 × 5
70 × 5
90 × 5
110 × 2
135 x 3;
135 x 3;
135 x 3

Barbell Rows:
45 × 5
45 × 5
45 × 5
65 × 3
80 × 2
96 x 3;
96 x 3;
96 x 3

Rows got a bit rough by 3rd rep.  Maybe my weakest exercise and area I need to hammer the most.

Wed May 4, 2016


Third week, 8th workout

Squats
65 × 5
65 × 5
90 × 5
115 × 3
140 × 2
165 × 3
165 × 3
165 × 3

Press (OHP)
45 × 5
45 × 5
50 × 5
65 × 3
75 × 2
95 × 3
95 × 3
95 × 3

Deadlift (conventional)
85 × 5
85 × 5
115 × 5
145 × 3
180 × 3
215 × 5 (1RM 242)

Deadlift is my first lift back above bodyweight.

Monday May 2, 2016


Third Week, 7th Workout

Had very low energy today.  Managed to grind out workout.

Squats:
60 × 5
60 × 5
85 × 5
110 × 3
135 x 2
160 x 5;
160 x 3;
160 x 3

Bench: (performed as a decline bench to further avoid shoulder impingement issues)
50 × 5
50 × 5
70 × 5
90 × 5
105 × 2
130 x 3;
130 x 3;
130 x 3

Barbell Rows:
45 × 5
45 × 5
50 × 5
60 × 3
75 × 2
93 x 3;
93 x 3;
93 x 3

Bit of a struggle.  May not have eaten and drank enough today.

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