10.9.13

C10W3 5-3-1

Deadlift: 420-475-532 (1RM PR)

2x5 @420

Pendlay Rows: 3x5 @220

Superset 5 x 10 step ups (110#) / 10 Tire Flips

10.8.13

Rest Day.

10.7.13

Bench: 5x5
225-250-275-290-310 (3RM PR)

5x2 @225

Pull Ups: 18-12-10-10-10
Dips: 18-12-10-10-10

Rowing 3x500m
1:47.1, 1:42.1, 1:39.0

10.6.13

5/3/1 C10W3 5-3-1

Back Squat: 355-405-450 (fail, missed depth on second attempt)

Front Squat: 285- Then done for the day.

Overall it was a terrible training day.  All the weights felt heavy.  My sleep and food have been pretty on so I think it can be related to not coming off a rest day as usual on squat days, and having one less recovery day from deads.

10.5.13

5/3/1 C10W2

Bench: 3x3: 245-275-315

2x5 @275

225 to failure: 19 reps

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

Dips: 18-11-10-10-9

10.4.13

Rest Day

10.3.13

AM: Epson salt bath and stretching

PM:

5/3/1 C10W2

Deadlifts: 395-450-505 (3RM PR)

Sumo 5x3: 242-287-330(x3)

RDLs: 3x8 @155 (slow and low, fast up.)