11.27.13

Rest Day

11.26.13

Bench Overwarm up (paused)
275-300-315-330-345 (true paused PR)

3x5 290-275-275

Pull ups: 5x5 +50#

Dips: 5x5 +45#

Super set: 3x10, dumbbell rows @80#, dumbbell curls @35#

11.25.13

5/3/1 C12W3 5-3-1

Backsquat: 335-380-430 (x3, 3RM PR Tie)

Smooth Triple at 430, felt great.  (probably opener)

Front squat: 264-300-335

Back Squat: 2x5 @335

11.24.13

Rest Day.

Recover from Citadel game.

11.23.13

Rest Day.

Clemson for the Citadel game.

11.22.13

Bench paused overwarm up: 275-300-325-330 (none felt too good, back tight)

5/3/1 C12W2 3x3: 240-275-310

Pull ups: 20-12-11-11-10

Dips: 20-12-11-11-10

11.21.13

5/3/1 C12W2
Deads: 3x3
400-455-515 (3RM PR, felt good)

2x10@275 (no belt)

GMs 2x10 @155

Front Squats 2x12 @155

11.20.13

Rest Day.

11.19.13

Bench (over warm up, paused with commands) singles: 250-280-305-325-340

3x3 @290

Pull ups 5x5 @+50#

Dummbbell Rows: 3x8  @70-80 (x2)

Dips 5x5 @+45# (last set burn out, hit 12)

Abs.

11.18.13

Back Squat, overwarm up singles:
380 (no belt)-405-430

Felt nice and smooth.  Probable opener.  

5/3/1 C12W2 3x3
313-360-405 (x5 5RM PR...about time)

This is the last 4 of my 5 (bad camera work).  Got on toes bad 

on 4th, 5th was a grinder. 

Front Squat: 3x3 - 246-281-316

2x12 @155

11.17.13

Rest Day.

11.16.13

Rest Day

11.15.13

Bench Overwarm up (paused)
275-300-315-330

C12W1 3x5
225-260-295

Pull Ups: 20-12-11-11-10

Dips: 20-12-11-11-10

Dumbbell Pull Overs: 12-10-8 @85#
SS With Dumbbell Curls: 12-10-8 @35#

11.14.13

C12W1 3x5

Deads: 370-430-485 (5RM PR)

2x10 @286 (no belt)

Front Squats: 2x10 @155

Band Pull Aparts 3x25

11.13.13

Rest Day

11.12.13

Bench:

Over warm up singles (paused): 275-300-315-330 (all felt easy except 330, lower back cramped)

3x5 @290

Weighted Pull ups: 5x5 @+50#

Rows: 3x8 @155#

Weighted Dips: 5x5 @+45#

11.11.13

Squats:
Overwarm up Singles: 289-330-380-410-430 (probable opener, felt really good)-450 (probable second attempt, slow but got it, probably not enough rest time after the 430. 1RM PR)

5/3/1 C12W1 (new Max:470, moved down 30#, puts my training max at 446.5)
5x3: 290-335-380

Front Squat: 228-264-300

Back Squat Paused 1x3 @264 (5 second pause, these lit me out pretty quick...clearly I need more pause work)
Front Squat Pause 1x5 @155 (5 second pause)

11.10.13

Rest day...last day of deload.

Took a long epsom salt bath...as I read Beyond 5/3/1 and plotted my after SC meet program.

11.9.13

Rest Day.

Got my first massage...it hurt so good.

11.8.13

C11W4 Deload

Bench:
5s: 135-155-175-195-205-225-245
Singles: 275-300

Dips: 19-12-11-10-10
Pull Ups: 19-12-11-10-10

Dumbbell pull overs: 3x12 @70#
SS with Dumbbell Curls: 3x12 @30#

11.7.13

C11W4 Deload

Deads 4x5: 220-220-285-342

2x2: 390-440

RDLs: 3x8 @155#

11.6.13

Rest Day.

11.5.13

Deload Bench:
5x5: 135-155-185-205-225

3x5 banded (just playing around with some bands)

Weighted Pullups 5x5 @+50#

3 rounds: Curls (21s @65#), Close Grip Bench 20@95#, Band Pull Aparts

11.4.13

C11W4

Squat: 3x5: 180-225-270
4x2: 308-330-352-374

Front Squat:
3x5: 155-185-220

Front Squats, paused 5 sec in bottom:
2x5 @155#

11.3.13

Rest Day.

11.2.13

Rest Day

11.1.13

Overwarm up paused bench:
250-275-300-325

5/3/1 C11W3 5-3-1
265-300-335

2x5 #@275

Pull Ups: 19-12-11-10-10

Dips: 19-12-11-10-10

10.31.13

5/3/1 C11W3
Deads: 425-485-540 (1RM PR, felt really smooth)

New 1RM PR at 540

1x5 @420

2x10 @242

Front Squats: paused 3x5 @155

RDLs 2x10 @155

GMs: 1x12 @110