Thursday 8/13/09
Back/triceps
Deadlifts
315x5, 320x4, 320x4, 340x1
Bent over row
160x8, 160x7, 160x6
Chainsaws
70x8, 70x8, 70x8
Lat pull down
150x7, 150x7
Dips
10,10,7
Pressdowns
80x10, 80x9, 80x8
tricep extensions (1 arm standing)
15x12 three times
revamped my warmup for DLs
135x5, 225x5, 275x5, 300x1 then on to working sets. I almost think that the 275 is unnecessary.
Don’t really feel like the internet a whole lot today.
Yesterday (Saturday 8/15/09)
Chest
Today (Sunday 8/16/09)
Legs
Chest sucked on inline DB, everything else progressed fine.
Legs were good, 185x6, 185x6, 185x6, 185x4 front squat. One more week of front squats and then back to back squats too.
Not much else.
Tuesday 8/18/09 Shoulders
Standing BB press
85x10, 85x8, 85x6
Super incline HS
120x7, 120x6, 120x5
STanding DB shoulder press
40x4, 40x6, 40x5
Lateral raises
20x8, 20x7, 20x6
Rear delt fly (machine)
130x8, 130x8, 130x8
Upright rows
90x10, 90x8
Shrugs HS
140x10, 140x10, 140x8
Bent leg ab board
12,10,7
Good day, went a little lighter on shrugs to increase ROM. Was happy with reverse pec deck, really felt it working.
Progression in general has been going well.
End of October goals still looking good for working weights of 365 DL, 315 squat and 100s on flat bench. Well a little worried about the flat bench one, but should be okay, just got to keep at it.
Finally added an avatar pic. Not the greatest…I’ll get a better one at some point.
Deadlifts
320x5, 325x3, 325x3, 330x1
Bent over row
165x8, 165x7, 165x8
Seated row
180x8, 180x8, 180x8
Lat pull down
165x7, 165x7, 165x6
Dips
8,8,8
Pressdowns
90x12, 100x6, 100x2, 40xpump
sets went up for deads, max went down. I’ll see how next week feels and go from there on if I need to take a step back to get two steps forward.
Saturday 8/22/09 - Chest/biceps
Mixing this up a little. All Hammer Strength machines. Very comfortable/ergonomic. Weights lifted are the total amount of weight added ONLY.
I am going to essentially a 5x5 format, this has yet to let me down. 5 sets of 4-6 reps, straight sets always seems to do the job for me. Shooting for 5 reps per set and progression each week of course. 4x5 for the accessory lifts. This has worked for me in the past quite well and I expect it to continue to work.
Iso-lateral bench (flat bench)
140x7, 140x6, 140x4, 140x4, 140x4
Incline bench
130x6, 135x6, 135x5, 135x5
Decline bench
165x6, 165x6, 170x7, 175x5
pec deck
100x15
For biceps I also decided to mix it up. I concentrated solely on the barbell bicep curl using the 45lb. olymipic bar. This will also get a 5x5 style progression, I have some work to do. I got the inspiration when I saw the guys with big biceps doing…gasp…barbell bicep curls with 45s, so I just need to work myself up to that!!!
Bicep barbell curl
85x5, 85x5, 90x5, 90x4, 85x3 ← Next week I will try and start at 90 and work from there.
45x15 for pump.
In all a pretty decent workout, excited to hit it hard and heavy!
Sunday 8/23/09 - Legs
Front squat
190x5, 190x5, 190x4, 190x4, 190x4
Back squat (decided to get back into these)
225x5, 225x3, 245x1
Leg curl
130x9, 130x9, 130x7
Seated calf raise
135x10, 135x10, 135x10
Standing 1-leg calf raise
85x8, 85x7
Good week. Trying to decide if to swap back to regular squats as my main leg workout or stick with Front squats which have been progressing well. Goal is a 315 back squat, so I think I will go back to training them after a month off and just front squats…
Already starting to see the linear progression no longer working (been doing this for the last few months…)
Will move along as normal the next week and 8/30 do 5/3/1 for 4 cycles (rest of 2009) and then max out and readjust for 2010.
At this point, I will hit my DL goals, but my other goals will probably be pushed 
I’ll keep hitting it hard, but looking over the logs BP and Squat really just stalled and I need to keep making progress so this is what I’ll do.
It has been a great year lifting so far, huge gains since last december.
Deload week.
Tuesday 8/25/09
Shoulders. Dropped weight by about 50%, just keeping the juices flowing.
Body has been a wreck the last couple of weeks.
Starting 5/3/1 after this deload. Been 8-12 weeks of hitting it pretty hard with no breaks, tons of stress at work, etc. Last night was one of my first good nights sleep in probably 3 weeks.
Another deload day, DL.
I hate doing a deload, but I know my body needs it. I would just take a few days off but I like going in so whatever. I know that some question how useful a deload is, but I find that it does me a lot of good and I come back stronger.
August 30th, 2009
Sunday
First day of 5/3/1
Squat Day
210x5, 225x5, 235x10 (my 5+)
Accessory
Squats
5 sets of 145x10
It turns out that my conditioning is not nearly as good as I thought it was. I should have known there was going to be a problem when some guy came over and said “damn that’s a lot of squats”. I then did some leg curls, thought about passing out, never puked, but sat in the car for 20 minutes thinking about it. Took me about an hour before I quit feeling like death.
15 minutes of jumprope…not consecutive, yet.
Bench today. Using HS Iso-lateral
Top set, 150x8
accessory sets (HS isolateral)
5 sets of 10 @ 90
Bent over rows
135 5 sets of 10
Barbell bicep curls
65x10, 8, 6
I’m liking 5/3/1, doing the HS machine because I like it, I have found that the HS iso-lateral very closely matches flat bench in terms of how much weight I can move. So 140 on the HS is equavalent to 185 on a flat bench. Same number of weights (2 plates, 2 quarters) total. I mainly like it because I can go to failure.
Weighed 192 today, still progressing on weight so not worried about the stall on weight gain. Fat has been in check, actually going down so I’m happy.
300x8 for top set x5+
4x8 DL accessory @185
Hanging leg lifts, 9,8,8,5
Narrow grip bench
135x10,9,9
Military Press
x5+, 90x10
Accessory Mil. press
5 sets of 55x10
Lat pull down
135x10, 150x10,10,8
Barbell Bicep Curl
65x10,10,8,6
liking 5/3/1
Squat day x3+
250x7
Accessory squat
145x10 for 5 sets
Leg Curls
110x10, 110x10, 110x6
Seated curl
115x10, 115x10
Bench day. Using HS Iso-lateral
Top set (x3+), 160x8
accessory sets (HS iso-lateral)
5 sets of 10 @ 90
Bent over rows
140 5 sets of 10
Barbell bicep curls
65x10,10,8,6
deadlifts thursday 9/10
320x6 (x3+)
accessory 185x8 for 4
hanging leg lifts 10,6
bent leg ab board 10,8
narrow grip bench 135x10, 10, 10
military press 9/12
95x10 (x3+)
accessory mp 55x10,10,14 65x10,10
lat pull down
150x10,10,10,8,6
bicep curls
65x10,10,8,6
squats (X1+)
265x6, new PR
accessory
front squat, 135x8, 135x8, 135x8
Leg curl
110x10, 125x9, 125x7
standing calf raises
65z10, 65z10, 65x10
shooting for new PRs all week. Might have to throttle back DL for next cycle.