10.28.13

C11W3 5-3-1

Backsquat: 335-385-430 (x1)

Front Squat: 275-311-355 (1RM PR)

First Set Last, Backsquat: 10 @330

9.30.13

5/3/1 C10W2 3x3

Backsquat: 330-380-430 (3RM PR) 

Frontsquat: 265-304-342 (3RM PR)

Backsquat (first set last) @330, 9 reps

Front squat: 2x10 @155 (no belt, no bounce) 

GMs 2x8 @110 (slow down, fast up) 

Planks 40 sec on, 20 sec off x 5 (with 5 kg plate) 

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

9.1.13

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

8.25.13

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

8.18.13

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

8.11.13

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.

8.4.13

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. 

7.21.13

5/3/1 C7W3 5-3-1

Back Squat: 335 - 380 - 425 (x2, PR Double) (RPE of 9)

Front Squat: 264 - 300 - 341.5 (1RM PR) (RPE 8) ( I did the set of one before the 3 set, I messed up in loading.)

Back Squats (no belt, no bounce) 3x10 @220

M/F/S/T = 6/5/2/2.  My legs felt good, body felt a little fatigued from being in the sun, mind did not feel strong today...very happy to end with PRs on each;

7.14.13

C7W2 3x3

Backsquat: 313-357-402 (3RM PR)

Wanted 5 on my last set, but second rep came way forward and took

a lot out of me.  After watching the bar speed on the video I am glad I 

got 3. 

Front Squat: 246-281-316.8 (3RM PR)

BS: 2x10 @220#

Step-ups: 2x20 @110

4.14.13

5/3/1 C4W2

Back Squat:  290.4 - 330 - 378.4 (x5) (New 5RM PR!)

Front Squat: 237.6 - 275 - 308 (New 3RM PR!)

Press: 132 - 143 - 176 (New 3RM PR!)

Pendlay Rows: 5x5 @ 198#

Annie: 10:15 (PR by default)