I am just a plow boy, I need no sympathy.

[Slatts]

C4 W3 D4

Squat

315x5
355x3
395x2 - I videoed this set. I am way slow out of the rack to my first rep. Need to nut up and get on with it!

225x10x3

[Slatts]

C4 W4 - Deload Week

I didn't take good notes but here's what I remember
Monday, April 23
Press
Worked up to a 1RM at 175 and tried but failed at 185

Tuesday, April 24
Deadlifts
185x5
225x5
275x5

Straight Leg Deadlifts on 4" platform
135x10x3

Pullups

Thursday April 26
Bench
95x5
115x5
135x5

LTEs
60x15x3

I missed my squat workout for deload week. shame
I did start working in pullups on each day in the gym.

[Slatts]

Sunday April 29
15 mile bike. Slow and easy. 12.x mph.


Monday April 30
C5 W1 D1

Press
110x5
125x5
145x5 - tough, near max effort

95x10x3 - 3 sets seemed enough.

Weighted situps
Pullups

1 mile run.

[Slatts]

C5 W1 D2

Deads
305x5
345x5
397x5 - felt good.

265x10x2

SLDLs
155x10x2

Pullups - getting better. More complete ROM at the top.

[Slatts]

C5 W1 D3

Bench

150x5
175x5
200x7 * - felt very good today. Had spotter on last set who yelled at me....might have helped.

135x10x3

LTEs
70x10
80x10x2
80x8f

Lat Pulls - Heavy up to 200# double.

Pull/Chinups between exercises.

Jog 3/4 mile.
Good day.

[Slatts]

I got lazy and didn't do my squat workout last Friday or over the weekend so today (Monday) I doubled up with the missed squats and the normally scheduled presses

C5 W1 D4
Squats

275x5
320x5
360x5 - this was very tough and made myself do it. My last squats were 17 days ago

225x10x1 - one set of these is all

C5 W2 D1
Press
120x3
135x3
150x4 felt good. I think the chins are paying off.

No extra pressing today

Some minimal pull ups to finish.

[Slatts]

Today Wednesday

Normally a day off but didn't workout yesterday due to the double on Monday. Also way sore from squats so doing bench instead of deads

C5 W2 D2
Bench

165x3
185x3
210x5 - okay. Max effort

135x10x2
145x10
Need to move up to 145x10x3 next week

LTEs
70x10
80x10x2
90x9

Lat pulls heavy

Pull ups.

[Slatts]

Thursday, May 10

Deadlifts
325x3
375x3
415x3 - Max

265x10x2

SLDLs
185x10x2

Pullups.

[Slatts]

Monday, May 14

I travelled over the weekend and am out of sequence still on squats which is why I'm doing D4 from W2 on a Monday.

C5 W2 D4

300x3
340x3
385x3 - felt off today, possibly a head cold.

225x8x2

Pullups. These are definitely improving. Getting stronger.

[Slatts]

Today Friday
C5 W3 D1
Press

I travelled from Tues through Thurs and am now seriously out of sequence, but will just do shortened deload week and get back on schedule.

125x5
145x3
160x2 - okay
185x0 - thought I'd try it

95x10x3

Sitting Cable Rows
Multiple sets starting 140 and worked up to a 220x2

Pullups off and on.