North Mississippi Rat Eaters

[snyderman3000]

Cycle 3 Week 1

10/10/12

(Decided to go back to regular 5/3/1 rather than the powerlifting variety, but rather than rep do 5/3/1+ on week 3 I'm going to do singles)

Run: 3 miles with stroller- 24:59 (Whoa! That was way faster than the past few weeks. Must have been the perfect weather, which was 61 and overcast)

Bench: 205x5, 215x3, 230x7, 195x6, 185x10
Incline Bench: 165x10,6,7 (superset with flies)
DB Flies: 25x10x3
Chins: BWx16,11,10,8,6
Dips: BWx16,9,10,8,7

BW: 210

10/11/12

Squat: 255x5, 275x5, 290x8
SLDL: 185x10x3
DB Curlz: 40x12x3
Neck Harness: 35x25x3
Karwoski Rows: 135x10x3
Ab-Wheel: 3x15
Side Bends: 40x15x3

BW: 209

10/15/12

Woke up at 1am with a stomach bug and puking....

Press: 120x5, 130x5, 140x8, 95x10, 95x10
CGBP: 185x8,7
Lateral Raises: 10x10x3
Pull-Ups: BWx10x3
Dips: BWx10x3

BW: 208

Took the rest of the week off of lifting to let my back recover and be fresh for the Homerun 5K on Sunday....


10/16/12

Run: 3 miles with stroller in 27:04. Took it easy because of stomach bug the day before.

10/19/12

Run: 3 miles with stroller in 24:30.

10/21/12

Homerun 5k race: I clocked this race using Runkeeper on my phone, and it said the distance was 3.18 and time was 24:33. As soon as I finished I looked on the screen and my time was 24:29. By the time the age group results were up, my time had changed to 26:01, which was still good enough for 3rd. I'm not sure what happened with my time. I know the distance may have been off on Runkeeper, but I feel confident the time was right. Not to worried about it really. I had a good time and my daughter really enjoyed blasting by the other people.

10/24/12

Run: 5 miles with stroller in 46:56.

Decided to just repeat last week starting with press workout...

Press: 120x5, 130x5, 140x9, 95x10x2
CGBP: 185x10,9
Lateral Raise: 10x12x4 (superset with press drop sets and CGBP))
Pull-Ups: BWx13,10,10
Dips: BWx15,12,12

BW: 207.5

10/25/12

Hanging Power Cleans: 175x5x3
Deadlifts: 315x5, 335x5, 355x6
Front Squats: 165x10x3
Ab-Wheel: 3x15
Side Bends: 50x15x3
DB Hammer Curlz: 40x12x3

BW: 205

[snyderman3000]

Cycle 3 Week 2

10/29/12

Run: 3 miles in 24:40 (no stroller)

Bench: 215x3, 230x3, 245x3, 205x10,4
Incline Bench: 155x9,8
DB Flies: 25x10x3 (between drop sets of bench and incline)
Chins and Dips: BWx10,9,8,7,6,5,4,3,2,1

BW: 204

10/30/12

Squat: 240x3, 275x3, 310x3

BW: 205

Fuck, I'm having a shitty week training-wise so far. Got a lot on my plate with work and school. I've been very stressed out and not eating well. Scale is still creeping down, but I feel like I'm losing muscle definition, which makes me think I'm losing some muscle, which would explain why my weights have gone down this week.

[snyderman3000]

11/1/12
Squat: 135x5, 185x5, 225x5, 255x5, 285x5
Power Clean and Jerk: worked up to 205 PR, then 165x1x10
Pull-Ups: BWx5x10 (SS with PC&J)

11/3/12

Run: 5 miles in 42:56

11/7/12
Bench: 225x5x5 (hit the uprights and had a minor spot on last rep, this was heavy, I'll probably repeat the weight)
Incline Bench: 145x10,10, 135x9
Side Lateral Raises: 10x10x2 (SS with DB press)
Standing DB Press: 40x6, 25x10 (shit, those were hard after lateral raises!)
Chins: BWx13,12
Dips: BWx13,10

BW: 206

11/8/12

Run: 2 miles with stroller- 15:45

Karwoski Rows: 135x10x3
Deadlifts: 135x5, 185x5, 225x5, 295x5, 360x5
Decline Sit-Ups: 25x25x3
Side Bends: 40x15x3
Front Squats: 135x10x3
BB Curls: 65x12x4

BW: 206

[snyderman3000]

11/12/12

Press: 135x5x5
Chin-Ups: +35x8x2
Dips: +35x8x2

11/13/12

Run: 3 miles, downloaded that Zombies, Run! game, took me a bit to figure it out, but it's pretty cool.

11/16/12

Squat: 135x5, 185x5, 225x5, 255x5, 290x5
Power Clean & Jerk: 170x1x10
Pull-Ups: BWx5x10 (super set with PC&J)

BW: still around 205

[snyderman3000]

11/18/12

Run: 5 miles with stroller- 47:33 (probably so slow because I walked all over the zoo that morning)

11/21/12

Bench: 225x5x5
Lateral Raise: 10x10x3 (SS with DB press)
DB Press: 25x15, 40x10,8
Weighted Chins: 35x8x2
Weighted Dips: 35x8x2

Run: 2 miles with stroller- 15:21

11/22/12

Deadlift: 135x5, 185x5, 225x5, 275x5, 315x5, 365x5
Shrugs: 135x10x3 (did 10 reps, cleaned into rack, then went straight into front squats)
Front Squats: 135x10x3

11/27/12

Press: 137.5x5x5
DB Flies: 25x10x3 (SS with bench)
Bench: 185x9,5,4 (fuck, those were hard after flies)
Weighted Chins: 35x8x2
Weighted Dips: 35x8x2

Skipped interval run due to finals this week and no time. Can't wait for this semester to be over.

11/30/12

Squat: 135x5, 185x5, 225x5, 255x5, 295x5
PC&J: 175x1x10 (SS with pull-ups and push-ups)
Pull-Ups: BWx5x10
Push-Ups: BWx10x10

BW: still 205....

[snyderman3000]

12/5/12

Bench: 227.5x5x5
Lateral Raises: 10x10x3 (SS with DB press)
DB Press: 40x10x3
Chins: +35x8x2
Dips: +35x8x2

Run: 6x 1/4 mile intervals with 1/4 mile RI- times ranged from 1:25-1:50

12/6/12

Deadlift: 135x5, 185x5, 225x5, 275x5, 315x5, 370x5 (these felt pretty easy)
BB Shrugs: 140x10x3 (SS w/ front squats)
Front Squats: 140x10x3
Ab-Wheel: 2x15

12/10/12

Press: 140x5,5,5,3,4 (probably wasn't resting long enough, will repeat weight)
DB Fly: 25x10x3 (SS with bench)
Bench: 185x8,6,5
Chins: +35x10,8 BWx10
Dips: +35x10,8 BWx10

12/11/12

Run: 3 miles in about 25 minutes (GPS tracker messed up)

12/14/12

Squat: 135x5, 185x5, 225x5, 255x5, 300x5 (these were surprisingly easy)
PC&J: 180x1x10 (SS with pull-ups and push-ups)
Pull-Ups: BWx5x10
Push-Ups: BWx10x10