4/1/10
DEADLIFT 385/3 445/3 495/4 495+2chains/1 495+4ch/1 495+6ch/1 495/1
GOOD MORNING 135/10 185/8 225/6 275/3 300/3
YOKE WALK 50ft 500,600,550
DONKEY CALVES 3 sets
4/2/10
BENCH PRESS 250/4 295/4 325/3 315+1chain/1 315+2chains/1 315/1
UNI DB INC PRESS 80/6 90/6 100/5 110/(3,2),(3,2)
T-BAR ROWS 160/8 180/7 205/6 225/3,4+DS
REAR DB FLYS 3 sets
CABLE EXT 4 sets
4/3/10
AXE JERKS 95kg/1 +1chains/1,3 +2chains/1,2 +3chains/1,1,2 100+3hains/1 105/6 115/3 125/1 130/1
STONE LIFT w/tacky 235/1,2,3 265/3 275/3 340/1,1
4/4/10 REST
4/5/10
BACK SQUAT 315/3,1 365/2,1 385/1 405/1 425/1 435/1
UNI LEG PRESS 90/5 180/5 270/5 360/3,5 410/3
LEG CURLS 3 sets
HYPERS BW/30,20,10
INC SITUPS 4 sets
Hi 
Just checking out the log…lots of hard work…grats on keeping the strength while going down in weight…I know thats tough!
I mostly eat paleo style, a little more laxed with the dairy though…
4/6/10
AXE PRESS 143/5 168/3 187/2 209/2 219/1
1A CG PULLUP BW+1chain/5 +2ch/6 +3ch/6 BW/13
1B DIPS BW+100#/5,6,6 BW/27
2A SIDE LATERAL 2 sets
2B BB SHRUGS 2 sets
HAMMER CURLS 4 sets
4/7/10 REST
4/8/10
DEADLIFT 405/2,1 455/2,1 495/1 525/1
GOOD MORNINGS 135/3 225/3 275/3 295/3 315/4
700# TIRE FLIPS 5,5,8
FRAME WALK 50 feet 470,560,600
4/9/10 REST
4/10/10
Bench Press 225/5 275/5 315/1 335/3 340/1
Uni DB Incline Press 90/3 100/3 110/3
T-Bar Rows 180/5 225/5 250/3 270/3
Rear DB Flys 2 sets
Cable Ext 3 sets
4/11/10 Rest
4/12/10
Worked up to my openers for Saturdays RAW powerlifting meet
Back Squat 405, killed it.
Bench Press 325, honestly strained a little too much.
Deadlift 495, crushed it.
4/13/10 Rest
video of my 5th cycle of 5/3/1
4/14/10
Easy Session
Power Snatch 4sets light
Pushups 3 sets
Inverted Rows 3 sets
Hypers 3 sets
Crunchs 3 sets
4/15/10 Rest
4/16/10 Rest
4/17/10
APA Northwest RAW Championships
1st Place in 242 Open Division, highest overall total
Squat: 425, 450, 475
Bench: 315, 340, 350
Deadlift: 525, 560, miss at 585
4/18/10 REST
4/19/10
Axe Press 153x5 173x5 193x5
Big But Boring (BBB) Axe Press 113x10 123x10,10 133x10,13
Pullup (between every set of pressing) BWx6,6,6,10,8,8,8,10=62 total
DB Front Raises 3 sets
Inc DB Curls 3 sets
4/20/10
Snatch 80kg/2 90kg/1,1,1
Back Squat 285/5 325/5 370/5
1A BBB Back Squat 225/5x10
1B KB Swings 32kg/4x10
What an ass kicker, I quit after 4th set of swings. My head was going to explode!!
4/21/10 REST
4/22/10
Bench Press 235/5 275/5 310/5
1A BBB Bench Press 185/10,10 195/10 200/10,10
1B Cable Rows 200/8 225/8 237/8 250/6 267/5
DB Rows 135/4 150/4,4
Tate Press 3 sets
4/23/10
Deadlift 365/5 425/5 475/7
1A BBB DL on aerobic step 275/10,10 295/10 315/10,10
1B Box Jumps 24"/5 30"/5 32"/5,5
Rev Hypers 3 sets
Inc Situps 3 sets
4/24,25/10 REST
4/26/10
Axe Press 163/3 183/3 203/3
1A BBB Axe Press 123/10,10 133/10 138/10,10,10
2B Pullups 4,7,8,7,6,6,6,5
DB Front Raises 3 sets
Inc DB Curls 3 sets
4/27/10 REST
4/28/10 REST
4/29/10
Back Squat 315x3 350x3 390x4
1A BBB Back Squat 225/4x10, 1x12
1B KB Swings 32kgx10,15,15,10,10
Power Snatch 50kgx3 70x3 90x2
Hypers 45#/3x8 BW/20
Crunchs 3 sets
4/30/10
Bench Press 255x3 290x3 330x3
1A BBB BP 185x10 205x10 210x10 215x10 225x10
1B Cable Rows 225x8 237x7 250x6 262x5 275x4
DB Rows 150x4,5,5
Tates 3 sets
1-Arm DB Ext 3 sets
5/1/10
Deadlift 390x3 455x3 505x6 on aerobic step 505x1,1 floor 505x1
1A BBB Dealift on aerobic step 275x10 295x10 315x10 335x10 355x10
1B Box Jumps 30"/5x5
Rev Hyper 3 sets
Inc Situps 4 sets
5/2/10 REST
5/3/10
Axe Press 163x5 193x3 213x3 228x1
1A BBB Axe Press 123x10 133x10 138x10 143x10 148x10
1B Pullups 6,8,6,10,8,8,8,10,9
Front Raises 3 sets
Alt DB Curls 4 sets
5/4/10
Back Squat 325x5 370x3 415x4
1A BBB Back Squat 235x10,10 245x10 255x10,12
1B KB Swings 32kg/5x12
Tire Flips 2,2,1,7,9,11
Axe Clean & Press 105kg/(3+1)x3 110/1+1 90/(3+1)x3 95/3+1 100/3+1 105/2+1 110/1+1 112/1+1
5/5/10 REST
5/6/10
Bench Press 275x5 315x3 345x2 350x2
1A BBB Bench Press 205x10 215x10 225x10 230x10 235x10
1B Cable Rows 237x8 250x6 262x5 275x4 200x10
Axw Jerks 105kgx1 115x1 125x1 105x5,5,6
1-Arm DB Ext 4 sets
5/7/10 REST
5/8/10
Deadlift 425x5 475x3 530x4
1A BBB 315x10, 335x10, 355x10, 365x10, 405x10
1B Box Jumps 32"/5x3
Farmers Walk 80ft w/turn 244x2, 244x100ft, 244x120ft
Rev Hypers 3 sets
Inc Situps 3 sets
5/9/10 REST
5/10/10 Deload
Axe Press 93/5,5 113/5,5 138/5,5
Back Squat 185/5,5 225/5 275/5,5,5
Lat Pulls 4 sets
DB Raises (frt, side, rear) 1 set each
DB Curls 2 sets
Tates 2 sets