8.29.13

5/3/1 C9W1

Deads 3x5: 360-415-470 (5RM PR, felt good, RPE:7-8)

500#: Double, single

RDLs; 1x5 @220 (back started to get tight)

Sprints/walks 1 mile total

8.28.13

Had another fantasy draft. 

Too many damn rest days in a row.  

8.27.13

Rest day.

8.26.13

Rest day, worked late.

8.25.13

5/3/1 C9W1 3x5

Back Squat: 309-350-395

Tied my 5RM, not too bad for how hungover I was. 

Front Squat: 242-278-316 (3RM PR)

Back Squat: 2x10 @220 No belt, no bounce

Front Squat: 1x10 @176 no belt, no bounce

8.24.13

Rest Day...and draft day for The League of EXTRA-Ordinary Men.

Here is my team:


QB Drew Brees, NO QB
RB Adrian Peterson, Min RB
RB David Wilson, NYG RB
WR A.J. Green, Cin WR  P
WR Larry Fitzgerald, Ari WR
TE Owen Daniels, Hou TE
FLEX Darren McFadden, Oak RB  P
D/ST Texans D/ST D/ST
K Matt Prater, Den K

BENCH
Le'Veon Bell, Pit RB  D
Rob Gronkowski*, NE TE  O
James Jones, GB WR
Cecil Shorts, Jac WR
Miles Austin, Dal WR
Bryce Brown, Phi RB  P
Knile Davis, KC RB

8.23.13

C8W3 5-3-1

Bench:

255-290-320 (x3 3RM PR)

2x5 @275
1x8 @225

PU: 17-11-10-9-9

Rows: 3x12@115

Front Squats: 4x5: 135-185-225-225

Dips: 17-11-10-9-9

Dumbbell Pull Overs:3x12@85

Placeholder

8.22.13

Rest Day

8.21.13

5/3/1 C8W3:  5-3-1+

Dead: 405-460-515 (went up really fast, decided for a fast 1 than a bad double)

Joker Set: 530 (1RM PR)

Power Cleans:
3x2: 198-209-220
Singles: 231-242-253-264 (had to full clean)

Pull ups: 17-11-10-9-9
supersetted with 10 tire flips.

8.20.13

Rest Day

8.19.13

5/3/1 C8W3:
Press: 135-155-171 (x3)

Push Press: 5x5 @209

Press: 2x12 @100#

Pull Ups: 16-11-9-9-9

Pendlay Rows: 3x12 @121.2

8.18.13

5/3/1 C8W3

Backsquat:
342-390-435 (x1, lost second rep forward, RPE:8 on first)

Thought I had 2 in me at 435, but lost second forward. 

Front Squat:
270-308-347.6 (1RM PR, RPE8)

Always nice to hit a relatively easy 1RM PR 

BS: 2x10 @309

FS: 1x10 @155 (no belt, no bounce)

GMs (Fast) 3x12 @110

Plank (with 11# plate) 5x40on, 20 off

8.17.13

Rest Day

8.16.13

5/3/1 C8W2
Bench:
235-270-305 (x5, 5RM PR)

2x5 @275
1x8 @225

Press: 3x3: 125-145-160

Pull ups: 16-11-9-9-9

Pendlay Rows: 3x12 @115

Dips: 16-11-9-9-9

Dumbbell Pull Overs: 12-10-10 @85

8.15.13

Rest Day

8.14.13

5/3/1` C8W2

Deads 3x3: 380-433-490 (3RM PR!)

Last rep went up SLOW...I worked late so I stopped after minimum work.

8.13.13

Rest Day (worked late)

8.12.13

Worked late...rest day.

Tris and chest still a little tight and sore from Saturday...2x8 @225 must have been a little too much.

8.11.13

5/3/1/ C8W2 3x3

Backsquat: 320-365-410 (3RM PR, RPE: 7/8, felt good may have had 5, decided to have an easy 3RM PR than kill myself for 5)

Front Squat:  253-289-325 (3RM PR)

Backsquat: 1x10 @309

2x10@220 (No Belt, No Bounce)

Planks: 5x 40 on, 20 off

M/F/S/T: 1/1/2/2 Felt great overall.

8.10.13

5/3/1 C8W1

Bench: 3x5 225-255-290

1x5 @275
2x8 @225

Pull Ups: 16-10-9-9-8

Rows: 3x12 @115#

Dips: 16-10-9-9-8

Dumbbell Pull-Overs: 12-10-8 @85#

8.9.13

Rest Day, worked late.

8.8.13

Worked late, rest day.

8.7.13

5/3/1 C8W1

Deads: 3x5: 352-406-460 5RM PR (felt awful, hamstrings still wrecked from squats)

2x8 @242#

GMs: 3x10 @110

Pull-ups: 16-10-9-9-8

M/F/S/T: 1/2/8/8 Very sore and tight from squats, could barely get in right position to deadlift.

8.6.13

Rest Day.

8.5.13

Press: 3x5
117-135-155

Push Press: 3x5 @209

Press: 2x10@110

Bench: 4x5 @155

5x10 Ring Rows

Pull Ups: 16-10-9-9-8

8.4.13

5/3/1 C8W1 3x5  (I don't think I have ever been so excited to get back to work)

Back Squat: 296-242-289

Backsquats felt good.  Started seeing some stars on 3rd rep of final set.

Front Squat: 242-272-309 (5RM PR) 

Back Squat: 2x5 @309 (Decided I wanted a little extra volume) 

Lunges: 2x12 @132 (planned on more but lower back tightened up) 

M/F/S/T : 3/1/1/1 Ready to get back at it, though not drinking coffee on the weekends gets me down a little. 

8.3.13

Last day of deload week

Worked on SSF.

8.2.13

Worked on SSF...and worked late.

8.1.13

Rest.

Worked late again...Boeing is taking its toll.

7.31.13

Rest.

Worked late again...Boeing is taking its toll.