3/27/16
Squat
187.5 x 5
215 x 5
242.5 x 10
257x5 x 5
272.5 x 5
187.5 x 8 x 3
Good Mornings
125 x 8 x 3
Calf Raises
110 x 8 x 3
3/29/16
Press
95 x 5
110 x 5
125 x 9
132.5 x 5
95 x 8 x 3
Pull-ups
BW+25 x 7 x 3
Rows
150 x 8 x 3
Curls
80 x 8 x 3
3/31/16
Deadlift
252.5 x 5
290 x 5
327.5 x 5
Leg Curls
75 x 8 x 3
Haven’t deadlifted in 3 weeks and didn’t feel that great, so I just did the minimum.
4/1/16
Bench
145 x 5
165 x 5
187.5 x 6
200 x 3
Pull-ups
BW+10 x 8 x 3
DB Rows
75 x 10 x 3
1 Arm Press Down
Purple band x 10 x 3
4/3/16
Squat
200 x 3
230 x 3
257.5 x 9
272.5 x 3
285 x 3
200 x 8 x 3
Good Mornings
125 x 10 x 3
Calf Raises
110 x 10 x 3
4/5/16
Press
102.5 x 3
117.5 x 3
132.5 x 7
140 x 3
102.5 x 8 x 3
Pull aparts
purple band x 12 x 3
Pull-ups
bw+30 x 5 x 3
Barbell Rows
155 x 8 x 3
4/7/16
Deadlift
270 x 3
310 x 3
347.5 x 5
367x5 x 3
385 x 3 (PR)
Leg Curls
80 x 8 x 3
Didn’t feel that great on the lower end weights today, expected to get 6 or 7 reps at 347, but 385 went up pretty well.
4/8/16
Bench
155 x 3
177.5 x 3
200 x 4
210 x 2
155 x 8 x 3
Face Pulls
Purple band x 12 x 3
Pull-ups
bw+10 x 9 x 3
DB rows
75 x 12 x 3
4/10/16
Squat
215 x 5
242.5 x 3
272.5 x 7
285 x 1
300 x 1
315 x 1 x 2 (PR)
215 x 5 x 3
Wasn’t happy with my depth on the first attempt at 315, so I tried again. Still didn’t get all the way down but the 2nd try wasn’t as bad.
4/12/16
Press
110 x 5
125 x 3
140 x 5
145 x 1
152.5 x 1
160 x 1 (PR?)
Pull-ups
BW+35 x 6 x 3
Rows
160 x 8 x 3
Curls
85 x 8 x 3
Not sure if 160 is a PR, if it isn’t it’s been a long time since I did better. Just another 5-10 lbs until I finally can get body weight over head.
4/14/16
Deads
290 x 5
327.5 x 3
367.5 x 4
385 x 1
405 x 1 (PR)
290 x 5 x 3
Felt great today
1 Like
4/15/16
Bench
165 x 5
187.5 x 3
210 x 2
220 x 1 (PR)
165 x 5 x 3
Face pulls
purple band x 15 x 3
Pull ups
BW+10 x 10 x 3
DB rows
80 x 8 x 3
One arm press down
purple band x 10 x 3
Last week was a deload. Just did the main lifts and got out.
4/24/16
Squat
190 x 5
217.5 x 5
247.5 x 11 (PR)
262.5 x 5
190 x 8 x 3
Good Mornings
125 x 10 x 3
Calf Raises
110 x 10 x 3
Farmers Carry
60 x 50 yds x 6
Haven’t done farmers carries since probably August, when I had worked up to 3 rounds of 100 yds with 75s. I thought I was taking it easy with the 60s, but I guess I have some work to do.
4/26/16
Press
97.5 x 5
112.5 x 5
127.5 x 9
135 x 4
97.5 x 8 x 3
Pull aparts
purple band x 12 x 3
Pull-ups
BW+30 x 6 x 3
Barbell Rows
160 x 8 x 3
4/28/16
Deadlift
255 x 5
292.5 x 5
332.5 x 7
352.5 x 5
255 x 8 x 3
Leg Curls
80 x 8 x 3
Plank
1 minute x 3
4/29/16
Bench
147.5 x 5
170 x 5
192.5 x 6
147.5 x 8 x 3
Face Pulls
Purple band x 12 x 3
Pull-ups
BW x 8 x 3
Curls
85 x 8 x 3
One arm press down
Purple band x 12 x 3
5/1/16
Squat
205 x 3
232.5 x 3
262.5 x 5
Was really pressed for time and wasn’t feeling that great - sore, tired, stressed, and distracted - so just did the minimum and got out.
Didn’t feel well 2nd half of last week so I shut it down. Decided to just repeat this week,
5/9/16
Squat
205 x 3
232.5 x 3
262.5 x 6
277.5 x 3
205 x 8 x 3
SLDL
165 x 8 x 3
Calves
110 x 10 x 3
Did a little better than last week, so that’s good. Have my A&P final tomorrow, looking forward to a break from class.