11-15
Squat- 45x20 135x10 255x3 305x3x2 sets 360x3x2 sets 410x2x4 sets
Bench- 45x20 135x10 175x3 210x3 245x3x2 sets 280x3x5 sets
Everything besides the 280 was with a close grip
Dumbbell fly- 25x8x4 sets
Squats- 285x3 335x3 385x3x4 sets
11-17
Deadlift to knee- 135x10 275x3 330x2x2 sets 365x2x2 sets 385 for 3 singles
Bench- 45x20 135x10 175x3 210x3 245x3x2 sets 280x3x2 sets 295x2x3 sets
Deadlift- 275x3 355x3 445x3x5 sets
Bench press with kettlebells- 5 sets of 10
Had an exam Monday so I missed Friday’s session and pushed Monday’s workout to Tuesday
#32 - week 3
11-23
Squat- 45x20 135x10 255x3 305x3 360x3x2 sets 410x2x5 sets - technique felt a bit off today
BP- 45x20 135x10 175x3 210x3 245x3x2 sets 280x2x3 sets 295x 3 singles
DB fly- 25x4x8 sets
Straight leg situps- 25x4x5 sets
11-25
BP- 45x20 135x10 175x3 210x3 245x3x2 sets 280x2x5 sets
Incline dumbbell fly- 20x8x4 sets
Deadlift- 275x3 335x3x2 sets 385x3x2 sets 412.5x2x5 sets -used different collars, hence the funny #s
Good mornings- 185x5x4 sets
Happy Thanksgiving to all my readers (yes, both of you!)
11-27
Squat- 45x20 135x10 255x3 305x3x2 sets 365x2x2 sets 385x2x4 sets
Bench- 45x20 135x10 175x3 210x3 245x3x2 sets 260x2x4 sets
Straight leg situps- bwtx8x3 sets
All the hard work is done, now is time to taper and hit some PRs
T minus 8 days
11-30-2010
Bench- 45x20 135x10 175x3 210x3x2 sets 245x2x2 sets 260x4 singles
Deadlift- 275x3 335x2x2 sets 385x2x4 sets
Grappler- 35x8x2 sets each way
Everything felt really fast which is a good sign I think
Thinking of going
SQ: 210/ 222.5/ 232.5
BP: 145/ 152.5/ 155 or 157.5 depending
DL: 222.5/ 242.5/ 257.5
or in pounds, for my American readers, that is
SQ: 462/490/512
BP: 314/336/341-347
DL: 490/534/567
12-2
Squat- 45x20 135x5 255x3 305x3x2 sets 360x2x3 sets
Bench- 135x5 175x3 210x3x2 sets 245x2x3 sets
15 minutes on bike
Lifted yesterday, 12/5/2010
Weighed in at 116.8kg (about 257)
Squats
210kg (463) - went butt to ankles but came up no problem 3W
222.5kg (490) - slower than I expected 3W
230kg (507) - very tough lift but a personal best 3W
Bench
145kg (319) - felt a bit slow but good lift 3W
150kg (330) - good lift 3W
155kg (341) - only got halfway up
Deadlift
222.5kg (490) - no problem -3W
242.5kg (534) - good lift -3W
255kg (562) - barely got off the floor 3R
total=622.5kg also a PR by 2.5kg lol
Felt disappointed. Did my best but I feel like I might have peaked early. Alot of stress from studying for my exam as well as moving might also have been a factor.
On the plus side since there were only a few raw lifters I did win the raw division so I can go to the Arnold classic. If I can get that day off I will train for that. Otherwise I’ll diet because I looked awful fat in the singlet.