12.30.13

5/3/1 C14W3 5-3-1+
Deads: 385-435-490 (x5, 5RM PR)

5x10 @60% =309

12.29.13

Rest Day

12.28.13

5/3/1 C14W2 3-3-3+
Bench: 235-265-300 (x8, new estimated PR)

5x10 @165

Rowing 4x500: 1:43.4, 1:43.3, 1:44.2, 1:44.9

12.27.13

5/3/1 C14W2 Backsquats
3-3-3+
300-345-385 (x8, new estimated PR)

5x10 @215

12.26.13

Rest Day

12.25.13

Rest Day

12.24.13

C14W2
3-3-3+
Press: 120-135-150 (x8)

5x10 @85#

Pull Ups: 20-16-11-11-10

12.23.13

5/3/1 C14W2

Deads: TM: 513
3-3-3+
365-410-465 (x3, bar was huge like using an axle...felt heavy)

5x10 @255

12.22.13

Rest Day.

Drove 11 hours to NJ...not be the best situation when it comes to squat recovery.

12.21.13

Rest Day

12.20.13

5/3/1 C14W1

Backsquats TM: 427

3-3-3+

278-321-363 (x10) 

5x10@215

Front Squats 1x10 @155# with 5 second pause

12.19.13

5/3/1 C14W1 TM=333
Bench: 5-5-5+
215-250-285 (x9)

5x10 @165

Pull ups: 5x5 @+50#

Dips: 5x5 @+45#

12.18.13

Rest Day

12.17.13

Starting the 5/3/1 "Boring but Big" 13 week Challenge from Wendler's Beyond 5/3/1.  Below is the basic outline.  We are hoping that this is a nice cycle that will help us peak for the March 22nd, Battle of the Border.  We plan on doing a little more assistance on uppderbody days than the BBB sets, maybe some on lower body days too.  The two weeks at 70% are going to be a battle.  

In order to stay true to 5/3/1 I put in my new maxes (I added a little based on bar speed at my meet) and then took 90% as my training max.  My current training maxes are

Squat: 427.5
Bench: 333
Deadlift: 513
Press: 167

So...C14W1 5-5-5+

Deads: 335-385-440 (x8)
5x10 @257

Press: 110-125-142 (x5, forgot about the +)
5x10 @85

Some curls at the end...for the girls.

12.16.13

Rest Day...tomorrow back on it.

12.15.13

Rest Day

Felt really good after my meet...surprisingly so.

12.14.13

9 for 9...

I could not help myself on the music selection

More to come.

12.13.13

Rest day...tomorrow is the day.

Epsom salt bath and a sleeping pill to make sure my nerves dont keep me up...feeling good.

12.12.13

Rest Day

12.11.13

Worked up to doubles at 70% again.

Squat: 330
Bench: 245
Dead: 385

12.10.13

Rest Day

12.9.13

Worked up to doubles at 70% on all 3 lifts, with commands:
Squat: 330
Bench: 245
Deadlift: 385

12.8.13

Rest Day

12.7.13

Rest Day.

Pre-meet Massage...ready to go.

12.6.13

Rest Day

12.5.13

9 days out...worked up to opener on all lifts:

Squat: 430
Bench: 330
Deadlift: 515

12.4.13

Rest Day

12.3.13

Bench:
2x5: 225-250
2x3: 275-300
4x1: 315-325-335-345

Pull ups: 5x5 @+50#

12.2.13

C13W1 3x5

Backsquat: 300-345-390

Joke Single: 430

Front Squat: 235-270-310

Back squat: first set last, 8@300

Front Squat: 2x12 155#

12.1.13

Rest Day (worked on garage floor)

11.30.13

Rest Day (worked on garage floor)

11.29.13

Rest Day

11.28.13

Thanksgiving Deads!

C12W3 5-3-1

430-485-545 (1RM PR)

2x10 @275