Saturday, 4-25-09
Bench:
135x7
185x3
245x1
280x9x3
280x4
Squat:
135x10
225x5
295x3
355x1
(belt on)
415x3
Rested a bit since my shoulder was sore, and I was feeling a bit lazy. 
Would’ve went yesterday, but I wanted to make sure my buddy would come with me to give me handoffs.
Uh, my squat went up… ? According to a 1rm calculator, that puts me at 450 max. Well, I used a belt, one I got APT. Guess that made a big difference.
Tuesday, 4-28-09
Press:
45x10
95x10
135x6
165x3
200x0
195x0
145x6
DB Rows:
110x3x8
Bench Press:
220x6
Lat Pulls:
?x8
Shouldn’t have tried to max on the press. Oh well.
Thursday, 4-30-09
Deadlift:
135x5
225x5
315x3
355x3
385x3
(belt on)
415x5 PR! Heh. My deadlift sucks 
Hacksquat:
270x5
340x5
390x8
DB Curls:
45x3x6
BB Shrugs:
135x10
225x10
315x10
350x10
365x10
385x8
Cuban Presses:
45x20
Good workout! That’s the most I’ve deadlifted for 5 reps!
5-02-09, Saturday, Max Bench Day
Bench:
135x3
185x3
225x3
265x1
285x1
320x1 PR! (paused)
Squat:
135x5
225x3
300x5
345x5
385x5 (85%)
DB Rows:
115x3x6
Tricep Rope Pushdowns:
170x8
180x7
130x20
EZ-Bar Curls:
80x20
The 320 flew off my chest, then it was like I hit a brick wall about midway. I fought threw the sticking point locked it out ok. I tried for a double, figuring, eh, lets go for broke. Got stuck pretty quick. 
I shoulda tried 325. Oh well.
Happy with the squats, too.
5-12-09, Tuesday, Press
Press:
105x5
125x5
145x10
DB Bench Press:
85x3x10
Chinups:
3x6
Tricep Rope Pushdowns:
140x20
140x15
140x14 (barely)
DB Curls:
35x3x10
I’m hoppin’ on the “5/3/1” bandwagon.
Beginning Training Maxes (90% of estimated, or known, max):
Deadlift: 425
Squat: 405
Press: 170
Bench: 285
5-14-09, Thursday, Deadlift
Deadlift:
135x10
205x6
265x1
290x5
320x5
360x8 (Brutal!)
Leg Curls:
75x3x10
Decline Situps:
12, 8, 8
Hack Squat:
270x10
320x1 - had knee pain around my patella tendon, really didn’t like how it felt. Cut it short.
Deadlifts were rough!
Best of luck, im really interested to see your progress on this.
[quote]BlackLabel wrote:
Best of luck, im really interested to see your progress on this. [/quote]
Thanks man. I appreciate it. This seems to be exactly like how I like to train – except I have a bit of a plan, now. 
5-16-09, Bench, Saturday
Bench:
95x10
155x5
185x5
215x5
245x10
Below 3 exercises were supersetted. It sucked.
DB Rows:
105x5
115x5
125x5
Dips:
20
11
8
E-Z Curls:
90x10
80x16
I almost didn’t go. I’m sick, and I was late to the gym. I had like 30 minutes today. Glad I went because it went well; I feel better.
5-19-09, Squat, Tuesday
Squat:
135x8
205x5
240x1
265x5
305x5
345x10
Good Mornings:
85x10
135x3x12
Leg/Knee Raises:
6/10
6/10
4/10
Leg Press:
450x2x8
450x10
Squats were brutal. I’m sure it’s a PR though.
5-21-09, Press, Thursday
Press:
45x10
85x10
115x5 (meant to put 105, oops.)
120x3
135x3
155x8 (shaking like a leaf on last rep)
DB Bench Press:
85x3x12
Chinups:
7, 7, 6
Tricep Rope Pushdowns:
170x2x10
200x5, 150x7, 100x5 (drop set)
Cuban Presses:
45x20
DB Curls:
45x2x6
EZ-Bar Preacher Curls:
75x8
I’ve been eating very poorly last few days.
5-23-09, Deadlift, Saturday
Deadlift:
135x10
225x8
300x3
345x3
385x7 (grueling. last rep was a grinder.)
Leg Curls:
60x8
90x8
120x3 (Ha!) 105x3 (I suck at these, apparently.)
Hack Squats:
270x6
320x6
370x6
Chins:
4
4
6
Deadlifts were brutal. Thought I’d throw some chins in at the end, before the gym closed. Was hoping to get 6 sets of 4, but ran out of time. Threw up my surge workout fuel when I got home. (?!?!?!)
5-26-09, Bench, Tuesday
Bench:
135x8
165x3
185x1
200x3
230x3
260x9
DB Rows:
85x8
95x5
110x10
Dips:
15
13
11
EZ Preacher Curls:
80x3x8
Cuban Presses:
50x2x15
Definitely the highest bench weight I’ve done for 9 reps. I’m really digging this program so far.
5-28-09, Squat, Thursday
Squat:
135x8
200x3
245x2
285x3
325x3
365x9
Good Mornings:
145x12
145x10
145x12
Leg Raise/Knee Raise:
2x8/10
6/10
Leg Press:
450x3x12
Face Pulls:
140x3x20
5-31-09, Press, Sunday (Went a day late)
Press:
65x10
110x4
130x5
145x3
160x8
DB Bench Press:
80x8
90x8
100x10
Chinups:
6
4
4
4
4
Rope Tricep Pushdowns:
140x10
160x10
180x10
DB Curls:
30x8
40x6
50x4
Felt noticeably more stable doing the presses today.
6-04-09, Bench Press, Thursday
Skipped deadlift day; life happened.
Bench Press:
135x8
175x4
215x5
245x3
275x7
DB Rows:
90x8
100x8
115x10
Dips:
16
16
11
EZ Preacher Curls:
85x2x8
6-06-09, Saturday, Squat
Squat:
225x6
265x4
305x5
345x3
385x5
Good Morning:
150x3x12
My ankle, calf, and knee all hurt (right leg). Knee is swollen. Fun stuff.
6-09-09, Press, Tuesday, Deload
Reps and weights are sorta random. Whatever.
Press:
75x2x7
95x6
DB Press:
45x3x8
DB Row:
55x3x8
Tricep Rope Pushdowns:
I think I did like 80x15, and 100x2x?
EZ Preacher Curls:
35x3x8
Hit the punching bag for 10 minutes (not straight) or so; worked up a sweat.
6-11-09, Deadlift/Squat, Thursday, Deload
Deadlift:
135x8
185x6ish
225x6ish
Squat:
135x8
165x6
185x6
Leg Raises:
2x6
Knee felt ok squatting. There is a small dull ache.
6-14-09, Bench, Sunday, Deload
Moved yesterday to today.
Bench:
95x8
135x5
145x5
Dips:
3x5
Lat Pulldown Machine:
195x5
135x5 (heh, friend changed the weight)
195x5