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 Post subject:
PostPosted: Sun Mar 14, 2010 5:11 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
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


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 Post subject:
PostPosted: Thu Mar 18, 2010 9:04 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Press
90 5/5/5

Back Squats
185 5/5/5

Pullups
5/5/4

Hang Cleans
132.5 5/5/5


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 Post subject:
PostPosted: Sun Mar 21, 2010 4:43 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Bench Press
142.5 5/5/5

Back Squats
195 5/5/5

Neutral Grip Chinups
6/6/6

Deadlifts
275 5
hard


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 Post subject:
PostPosted: Tue Mar 23, 2010 7:34 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
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


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 Post subject:
PostPosted: Tue Mar 23, 2010 9:18 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
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.


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 Post subject:
PostPosted: Wed Mar 24, 2010 9:08 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
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


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 Post subject:
PostPosted: Fri Mar 26, 2010 3:13 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
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.


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 Post subject:
PostPosted: Sun Mar 28, 2010 5:47 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
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


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 Post subject:
PostPosted: Tue Mar 30, 2010 8:52 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
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


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 Post subject:
PostPosted: Fri Apr 02, 2010 12:02 am 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
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.


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 Post subject:
PostPosted: Fri Apr 02, 2010 8:47 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
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


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 Post subject:
PostPosted: Sun Apr 04, 2010 4:17 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
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


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 Post subject:
PostPosted: Wed Apr 07, 2010 10:05 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
185 5
205 3
225 11 predicted max 305

Front Squat
135 3x8

Cable Pull-through
50 3x8


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 Post subject:
PostPosted: Thu Apr 08, 2010 8:45 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
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


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 Post subject:
PostPosted: Sun Apr 11, 2010 2:21 pm 
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Associate Member

Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Deadlift
185 5
215 5
235 10

RDL
135 4x10

Back/hip extension
20 2x10


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