Monday 10/27/14

Week 3 of round 3 of 5/3/1

Adjusted squat down 5# to 215 x 90% = 193.5 for Training Weight

Squat

Training Weight 193.5

145, 165, 183 x 1

75%, 85%, 95% x 1

Bench 

Training Weight 114 

86, 97, 108 x 1

Pull-ups (last week did 7, 6, 6 and 3 x 10 on the 1:30)
7, 7, 6

Friday 10/24/14

5 RFT of:
Row 300m
10 Push-ups
10 TTB
14:44

Wednesday 10/22/14

Deadlift - Training Weight of 231
80%, 85%, 90% x 3
185, 196, 208


Press - Training Weight of 84
67, 71, 76


Push-ups
14, 13, 13

Monday 10/20/14

Week 2 of round 3 of 5/3/1
Re-adjusted T1RM back 5#

Squat - New T1RM 220 x 90% = Training Weight of 198
80%, 85%, 90% x 3
158, 168, 168

Bench Press - Training weight of 114
80%, 85%, 90% x 3
91, 97, 103

Pull-ups
7, 7, 6

Wednesday 10/15/14

Week 1 of round 3 of 5/3/1.
75%, 80%, 85% x 5

Deadlift - Added 10# to T1RM of 247 to get 257. Times 90% to get new TW of 231.
173.25, 185, 196
Only did 173. Had knee clicking, then it was really weird feeling so stopped.


Press - Added 5# to T1RM of 88 to get 93. Times 90% to get new TW of 84.
63, 67, 71.4
Did 65, 67.5, 72.5


Push-ups
Last week did 5 sets of 12 reps.

This week did 3 sets of 13 reps.

Thursday 10/16/14

With Barb:

3 rounds of:

10 reaches
24 bikes
1:00 plank
:20 superman
7, 6, 6 Pull-ups
10 reverse flies
10 pull-back thingers

Monday 10/13/14

Week 1 of round 3 on 5/3/1.
75% x 5, 80% x 5, 85% x 5

Squat - Added 10# to T1RM of 215 to get 225. Take 90% of that to get new Training Weight of 203.
152.25, 162.4, 172.55 x 5 (only got 3 on let set)

### Changed to 220 ###

Bench Press - Added 5# to T1RM of 109 to get 114. Take 90% of that to get new TW of 103.
77.25, 82.4, 87.55 x 5 (Figured this wrong...made last set 92.5# x 5)

Weekend 10/11/14

Abs with Barb

Pull-ups? 3 sets of 6 reps

Row?

Theraband stuff for left shoulder

Thursday 10/08/14

For time:
Row 1000m
5 Rounds of:
16 Walking Lunges
32 DU's
Then, run 800m
16:40

Wednesday 10/08/14

Week 4 of Round 2 5/3/1 - Deload Week

Deadlift - Training Weight of 222
133, 144, 155
60%, 65%, 70%


Press - Training Weight of 79
47, 51, 62
60%, 65%, 70%

Tuesday 10/07/14

Abs with Barb:
3 rounds of:
10 reaches
20 Bicycles
1:00 plank
:15 superman

5 sets of 12 push-ups

Ran 2 miles on treadmill. 18:53. Max speed of 7 mph. Max incline of 3, but most at 1-2.

Monday 10/06/14

Week 4 of Round 2 of 5/3/1 - Deload Week

Squat - T1RM 193.5
116, 125, 135
60%, 65%, 70% x 5


Bench Press - T1RM - 109
65, 70, 76
60%, 65%, 70% x 5

Pull-ups x 5
5 sets.
Next time, do 3 sets of 6 reps

Friday 10/03/14

Thursday 10/02/14