9.25.13

5/3/1 C10W1 3x5

Deads: 365-420-475 (5RM PR) 

Single @500

Sumo: 4x5: 242-287-330-374

RDLs 3x5: 309-265(x2)

Pendlay Rows: 3x5 @198

9.24.13

Rest Day

9.23.12

Bench: 5x5
225-255-275 (x3)

5x2 @185 (fast, paused)

Press: 3x5 @135#

Pull ups 18-11-10-10-9
Dips 18-11-10-10-9

9.22.13

5/3/1 C10W1 3x5

Backsquat: 309-355-405 (Fx4)

Surprised I got if that many times really...I fought hard on that last rep, it took it out of me.

Front Squat: 248-285-323 (Fx0)

Fighting for 5 on the back squats took it out of me.  For the second time in a row Joe and I both felt done after an off week and 13 days off of squatting.

9.21.13

Rest Day

9.20.13

Played around with bench set up and worked up with some heavy singles.  Tied my 1RM on pause at 345.

Did some other stuff but did not write it down (thought I would remember...go figure).

9.19.13

Rest Day.

9.18.13

5/3/1 C9W4 (Deload)

Backsquat: 186-235-279

Front Squat: 155-185-220

Press: 3x5 @110

RDLs: 3x5 @155

Pull ups: 18-11-10-10-9

SS with Bench 5x3 @175

9.17.13

Worked late...again.

9.16.13

Nothing...feeling lazy.  Worked late.

9.15.13

nothing.

9.14.14

nothing

9.13.14

rest day (Kayda's wedding)

9.13.13

5/3/1 C9W3 5-3-1

Bench: 260-290-325 (x2)

1x5 @280

3x10@ 185

Pull ups and dips: 17-11-10-9-9

9.12.13

Rest Day

9.11.13

5/3/1 C9W3 5-3-1

Dead: 415-470-525

2x3 @420

RDLs: 3x8 @220

PUs (SS with Tire flips sets of 10)

17-11-10-9-9

9.10.13

rest day

9.9.13

Rest day.

9.8.13

5/3/1 C9W3 5-3-1

Backsquat: 350-395-445 (x2, 1RM PR, 2RM PR)

Front Squat: 275-315-352 (1RM PR)

Backsquat: 1x8 @330

9.7.13

5/3/1 C9W2 3x3

Bench: 240-275-310

2x5 @275

Pull ups: 17-11-10-9-9

Rows: 3x12 @145

Dips: 17-11-10-9-9

Dumbbell Pull Overs: 3x12 @85#

9.6.13

Rest day.

9.5.13

5/3/1 C9W2 3x3

386-440-500 (3RM PR)

Worked late, so stopped there.

9.4.13

Rest Day.

Worked late.

9.3.13

Rest Day

9.2.13

5/3/1 C9W2 3x3

Press: 130-148-167 (f, x2)

Push Press: 3x3 @220

Pull Ups: 17-11-10-9-9

9.1.13

5/3/1 C9W2 3x3

Back Squat: 330-372-420 (3RM PR)

Front Squat: 259-296-335 (3RM PR)

BS: 2x5 @242 (no belt, no bounce)

FS: 2x20 @177 (no belt, no bounce)

GMs: 2x10 @155

8.31.13

Rest Day

8.30.13

5/3/1 C9W1

Over Warm Up Singles: 225-250-275-315-345 (1RM PR) 

3x5: 225-280-290

2x8 @225

Pull Ups: 17-11-10-9-9

Rows: 3x12 @135

Dips: 17-11-10-9-9

2x25 Band Pull Aparts

Curls: 35 down by 4s, 8 each way.