WB Log 5/3/1

Training Over 35 Lifter
141

3.11.11

back squat warms then
5 X 180
5 X 195
13 X 205

anderson ft squat from pins
10 X 135
10 X 145
10 X 145

dumb lunges
12 X BW+25
12 X BW+25
12 X BW+25

SLDL
10 X 185
10 X 205
10 X 205

seated calf raise
10 X 120
10 X 130
10 X 130

3.14.11

OHP warms then
3 X 140
3 X 14
7 X 155

seated bar OHP
10 X 135
10 X 140
10 X 140

front raise
10 X 30
10 X 30
10 X 30

medium grip pronated chins
10 X BW
11 X BW
10 X BW
11 X BW
10 X BW

definitely still an issue in right arm, i am thinking that the tendonitis thing may be accurate

dumb rows
10 X 60
10 X 70
10 X 80

142

3.15.11

run 3.25 miles 30 mins

DL warms then
3 X 300
3 X 320
12 X 340 (straps)
1 X 390

rev hypers
10 X BW+10
10 X BW+10
10 X BW

3.16.11

some light bicep stuff
tried some turkish getups for the first time, they were somewhat humbling - im guessing they focus on corework

shrugs - had some serious grip failure issues and decided to leave

143

3.17.11

bench warms then
3 X 245
3 X 260
8 X 275 PR

inc dumb bench
13 X 95
10 X 95
10 X 95

dips
15 X BW X 5

nosebreakers
cable extensions

3.19.11

squat warms then
3 X 195
3 X 205
9 x 220

anderson ft squat from pins
10 X 135
10 X 145
10 X 155

lunges
12 X BW + 25
12 X BW + 25
12 X BW + 25

SLDL
10 X 135
10 X 185
10 X 185

note to self - working out hungover sucks

144

highlights/lowlights cycle 5 week 3:

busy at work this week so routine got shifted interrupted

3.21.11

OHP - 5 X 165 (boo)

3.22.11

DL - 10 X 360 (straps)

3.26.11

Bench - 4 X 290 (disappointment)

3.27.11

Squat - 10 X 230 (getting better)

deload this week thank god. i found myself tired and frustrated last week but got it done nonetheless.

145

4.4.11

OHP warms then
5 X 135
5 X 140
7 X 150

seated bar press
11 X 135
10 X 135
7 X 135

lateral raises
10 X 35
10 X 35

neutral gp chins
12 X BW
13 X BW
13 X BW
13 X BW
13 X BW

shoulders seem to be getting weaker, everything felt heavy this date

4.5.11

run 3.73 miles 35 mins

mobility/stretching

DL warms then
5 X 290
5 X 310
14 X 330

rev hypers
10 X BW+10
10 X BW+10
10 X BW

dumb shrugs
50 X 75
40 X 75
35 X 75

hanging knee raises
20/20/20

4.6.11
bike 30 min

146

4.7.11

bench warms then

5 X 235
5 X 250
7 X 265

inc dumb press
11 X 95
11 X 95
10 X 95

dumb rows
10 X 75
10 X 80
13 X 85

dips
14 X BW
14 X BW
14 X BW
13 X BW
12 X BW

tricep cable ext
19 X 200
17 X 200

toasted

147

[quote]wasBr0k3n wrote:

3.26.11

Bench - 4 X 290 (disappointment)

[/quote]

What were you expecting?

As far as I’m concerned 290 x 4 is pretty impressive stuff!