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JML's log
http://exrx.net/forum/viewtopic.php?f=3&t=6378
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Author:  jml [ Sun Mar 14, 2010 5:11 pm ]
Post subject: 

Press
87.5 5/5/5
reset

Front Squat
messed around with cross grip because my wrists were sore
worked up to 210. might stick with that grip

Chinups
6/6/6
shocking performance

Hang Cleans
130 5/5/5

Author:  jml [ Thu Mar 18, 2010 9:04 pm ]
Post subject: 

Press
90 5/5/5

Back Squats
185 5/5/5

Pullups
5/5/4

Hang Cleans
132.5 5/5/5

Author:  jml [ Sun Mar 21, 2010 4:43 pm ]
Post subject: 

Bench Press
142.5 5/5/5

Back Squats
195 5/5/5

Neutral Grip Chinups
6/6/6

Deadlifts
275 5
hard

Author:  jml [ Tue Mar 23, 2010 7:34 pm ]
Post subject: 

Maxes I'll use for 5/3/1
Squat 260 -> 235
Deadlift 270 -> 245
Press 105 -> 95
Bench Press 155 -> 140

These are really conservative as per the instructions

Author:  jml [ Tue Mar 23, 2010 9:18 pm ]
Post subject: 

5/3/1 cycle 1 week 1
Press
60 5
70 5
80 10 predicted max 107
45x5x10
I dominate the bar

Neutral Chinups
7/6/6
I'm getting a resurgence of chinup proficiency. This makes me feel really good.
By the way, my dad can now do 11/8/7.

wow, that didn't take long.

Author:  jml [ Wed Mar 24, 2010 9:08 pm ]
Post subject: 

Squat
155 5
175 5
200 16 - Predicted max 296 - that seems rather unlikely

5x10x135

Good-Mornings
95 8/8/8

Its sort of fun to end with an all out set instead of just doing 5

Author:  jml [ Fri Mar 26, 2010 3:13 pm ]
Post subject: 

Bench
95 5
105 5
120 15 - cant really infer a max... supposedly 180.

Pushups 5x10

BB Row
95 4x8
These are cool. I'll add weight next time

Face Pulls
30 5x10

Extremely fast. I'll go heavier on the rows so they actually take some time.

Author:  jml [ Sun Mar 28, 2010 5:47 pm ]
Post subject: 

Deadlift
155 5
185 5
210 12 forgot chalk, could've done more otherwise
135 5x10

BB Lunge
95
115
didn't like these, ill switch to a walking lunge

Ab Rollout
3x10
limited the rom a little so these werent too hard

back extensions
0 10
30lb bb 10/7
20lb bb would be perfect

Author:  jml [ Tue Mar 30, 2010 8:52 pm ]
Post subject: 

Press
65 5
75 3
85 12 - predicted max 119

Neutral Chinup
7/6/6

Dip
5/5/3

Face Pull
37.5 5x10

Press
55 3x10
45 10

Author:  jml [ Fri Apr 02, 2010 12:02 am ]
Post subject: 

Felling like $h1t lately, mild migraines

Squat
something
210 12
meh
135 5x10

Lunges
screw these I don't feel them

Ab Wheel 3x10

Back extensions
20lb bb 3x10

I'll try split squats or something next time.

Author:  jml [ Fri Apr 02, 2010 8:47 pm ]
Post subject: 

Bench
95 5
115 3
125 13

BB Row
115 8/8/8

Dip
5/5/5
felt a lot smoother

Face Pulls
35 5x10

Author:  jml [ Sun Apr 04, 2010 4:17 pm ]
Post subject: 

Deadlift
185 3
195 3
225 12 predicted max 315 (that would be nice)
135 5x10

GM
95 3x8
don't feel these much in hamstrings, I'll keep them for a while and see if that changes

Ab wheel 3x10 from knees

Author:  jml [ Wed Apr 07, 2010 10:05 pm ]
Post subject: 

Squat
185 5
205 3
225 11 predicted max 305

Front Squat
135 3x8

Cable Pull-through
50 3x8

Author:  jml [ Thu Apr 08, 2010 8:45 pm ]
Post subject: 

Bench
115 5
125 3
135 11 Predicted max 185

Chinups
7/6/6

Dips
5/5/3
rusty on these since I missed the last press day

Seated Rows

Author:  jml [ Sun Apr 11, 2010 2:21 pm ]
Post subject: 

Deadlift
185 5
215 5
235 10

RDL
135 4x10

Back/hip extension
20 2x10

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