7/3/2012 - C5W1 - Squat
Stayed out too late last night
SQ - 230 x 5, 265 x 5, 300 x 5, 300 x 3
Form is getting better and more consistent. Rep 4 was really slow, but on number 5 I made sure to get a good bounce at the bottom, and it was actually easier than 4 was.
No assistance, just the extra triple.
7/5/2012 - C5W1 - Press
Way hung over
OHP - 105 x 5, 122.5 x 5, 137.5 x 7
Chins - 4,4,4,6,6,6
Sets of 4 were before press worksets, and sets of 6 were alternated with sets of dips
Dips - 9,8,8
7/7/2012 - C5W1 - Deadlift
DL - 295 x 5, 315 x 5, 360 x 5
Messed up on the first set and did the wrong weight. Was supposed to be 275.
Squat - 170 x 5 x 10
Done in under 15 minutes.
7/9/2012 - C5W2 - Bench Press
BP - 170 x 3, 190 x 3, 215 x 6
Aaaaaaaaalmost got 7. Damn. At least I matched my reps from last cycle.
DB Rows - 70 x 5 x 10
Incline Bench - 105 x 5 x 10
Brought the rows up by 5 pounds, and left the incline where it was last time. Rows are tough but gettable, and inclines are too easy. Going up next time.
7/10/2012 - C5W2 - Squat
SQ - 247.5 x 3, 282.5 x 3, 317.5 x 5 <---------PR
Fucking hard. I put everything I had into the last one. I did 320 x 5 a few months ago, but I was 5 pounds heavier. So I'm calling this a PR. 1.417xBW. So there.
Back Extensions x 5 x 10 - too easy
Ab Wheel x 5 x 10 - too easy
3 Chins + 90 lb prowler sprint
10 rounds in under 20 minutes
Plus 3 more chins to get 33 total on my 32nd birthday. Because fuck you, old age.
7/12/2012 - C5W2 - Press
OHP - 115 x 3, 130 x 3, 147.5 x 5
The warmups and first two sets felt pretty damn heavy. Kind of surprised I got 5. 5th rep wasn't an all out grinder either. Might have gotten 6.
Chins - 6,6,6,5,3,2,2
Dips - 9,9,9,8,5,5
Wanted to get 30 chins and 45 dips. Sets got reeeeally tough at the end, obviously.
7/15/2012 - C5W2 - Deadlift
Was supposed to be Friday, but ended up doing this Sunday morning because of a busy weekend.
DL - 295 x 3, 335 x 3, 380 x 5
Felt damn heavy. Last couple reps felt like I was squatting them up. I think I tend to lower my hips when I get tired.
SQ - 175 x 5 x 10
Fuck, this was tough. Finished in under 15 minutes. Last time at 170, I got out of breath, but didn't feel like I was struggling with the weight. This time, reps got slow. Also, felt like I tweaked my left knee a little bit. Not really a pain, but I started feeling something in the joint, kind of on the lower inside. Finished the sets anyway, and the next day, it feels a little weird, but no pain. Hopefully, I'll adapt.
Went to P&K's wedding a few hours after this session, and jumped around like a crazy fool all night. Lifted some women dirty dancing style too (perks of being stronger than the average bear). Too much beer and sweat, not enough water. Next day, I'm sorer than I've been in a long time.
Last edited by Root; 07-16-2012 at 07:53 AM.
7/16/2012 - C5W3 - Bench Press
Post wedding. Very little sleep. Hung over.
BP - 180 x 5, 205 x 3, 225 x 5 <----------PR
I can't believe I got the fifth one up, as the fourth was very slow. Just looked back at my log and I guess this is a PR. Tried this twice in the past and only got 4 both times.
DB Row - 70 x 5 x 10
Incline BP - 110 x 5 x 10
I should keep bringing up the incline BP weight and leave the 70 lb row.
7/18/2012 - C5W3 - Squat
SQ - 265 x 5, 300 x 3, 335 x 3 <----------PR, 225 x 10
Was STILL sore and stiff from Sunday's DLs, BBB squats, and wedding, but decided to give it a try anyway. Did a 5 minute warmup on the elliptical, which I think may have helped quite a bit. Warmups felt solid, and I was honestly hoping to get 2 at the most for the top set. The first two felt really, really awesome, so I took a third. Bet I could have reached for 4, but form broke down a little on number 3, so I called it. Did a backoff set at 225. Barspeed slowed a little at the end, but it wasn't all that hard.
Overall, really happy about this.
7/19/2012 - C5W3 - Press
OHP - 120 x 5, 137.5 x 3, 155 x 4 <----------PR
Best I've done previously was 152.5 x 4
Wanted 30 chins and 45 dips in 25 minutes, and I got it, but just barely. Both these exercises are hard on my elbows. Maybe I'll split them up for next cycle. Thinking Dips and DB rows on Press day and Incline Bench and Chins on Bench day.