Tuesday, October 4th, 2011
Deadlift (5/3/1):
275 lb x 5
315 lb x 3
350 lb x 1
I felt that I broke some mental roadblocks today. The most I’ve deadlifted before was 335 lbs, and I’ve mentally just been in the “low 300s”. It was a bit intimidating to go for 350, but it went up really easy. I feel like I can tackle the road to 400 lbs now. I didn’t do assistance work today due to lack of time. I also spent a lot of time warming up and working up to this work set.
Tuesday, October 4th, 2011
Sandbag conditioning for 20 minutes.
60 lb bag
5 sets of:
5 turkish getups
5 cleans
5 presses
5 zercher squat
Wednesday, October 5th, 2011
Bench Press (5/3/1):
150 lb x 5
170 lb x 3
190 lb x 5
Bench Press assistance:
145 lb x 10
145 lb x 10
145 lb x 10
145 lb x 10
145 lb x 9
Just barely missed the last rep to get all 5 sets at 145 lb…
DB Rows (combined weight):
180 lb x 10
180 lb x 10
180 lb x 10
180 lb x 10
180 lb x 10
Sunday, October 9th, 2011
Squat (5/3/1):
195 lb x 5
225 lb x 3
250 lb x 5
Squat Assitance:
155 lb x 10
155 lb x 10
155 lb x 10
155 lb x 10
155 lb x 10
Had a great squat workout. Crushed my estimated 1RM PR and hit 250 lb for the first time. For the assistance, I kept that to a strict 1:30 rest between sets, so that was brutal also.
Monday, October 10th, 2011
Skipping deload this month because I had so much time off before.
OHP (5/5/5):
85 lb x 5
100 lb x 5
115 lb x 7
OHP Assistance:
85 lb x 10
85 lb x 6
75 lb x 8
65 lb x 10
65 lb x 8
Pullups:
10, 7, 5, 4, 4 (30)
Bicep Curls:
55 lb x 10
55 lb x 10
55 lb x 10
55 lb x 7
45 lb x 10
Wednesday, October 12th, 2011
Deadlift (5/5/5):
245 lb x 5
285 lb x 5
320 lb x 5
I was pretty sore, and didn’t do the assistance deadlifting. Maybe I should have deloaded after all…
Planks:
60 seconds on front
30 seconds on right side
30 seconds on left side