CULICAN's LOG

[Culican]

Saturday 1/12/19, M 63yo, 5'9.5", B=193.0lb, Waist=33.5in, Kcal/day (7 day average)=2968

Squats: 300x2, 300x1, 300x1, 255x5
Ab Wheel [kneeling]: 20repsx2sets
Shrugs: 275x9, 275x10

[Culican]

Sunday 1/13/19, M 63yo, 5'9.5", B=193.0lb, Waist=33.5in, Kcal/day (7 day average)=2800

Press: (102.5x8)x3
Chins: Bx6, (B+25)x4, (B+25)x4, (B+10)x6
Incline Press: 135x5,155x3, 145x5
BB Curls: (90x9)x2
Rev Curls: (90x10)x2
Dips: Bx5, (B+25x5), (B+25x5)

Monday 1/14/19

Deadlifts: 275x3, (320x8)x3
Pendlay Rows: 135x6, 155x8
Leg Press: 270x8, 270x10 Decided to switch out light squats before deads for leg press after

[Culican]

Friday 1/18/19

Bench Press: 160x7m 160x5, 155x8
Chins [neutral grip] (Bx8)x3
Hammer Curls: (47.5x10)x2
Seated DB Press: 47.5x5, 47.5x6, 47.5x6

Saturday 1/19/19

Squats: (260x6)x3
Ab Wheel [kneeling]: 2setsx20reps
Shrugs: 285x9, 285x7

Sunday 1/20/19
Press: 115x4, 115x4, 110x5
Chins [neutral grip]: Bx6, [(B+25)x4]x3
Bench Press: (145x8)x3
BB Curls: (95x6)x2
Rev Curls: (95x6)x2
Dips: (Bx8)x2

Monday 1/21/19, M 63yo, 5'9.5", B=192.2lb, Waist=33.5in, Kcal/day (7 day average)=2761

Deadlifts: (345x5)x3
Pendlay Rows: 135x6, 155x5
Leg Press: 270x8, 360x6

[Culican]

Friday 1/25/19, M 63yo, 5'9.5", B=192.5lb, Waist=33.5in, Kcal/day (7 day average)=2646

Bench Press: (165x5)x3
Chins [45˚ grip]: (Bx8)x3
Hammer Curls: 47.5x11, 47.5x10
Seated DB Press: 47.5x6, 47.5x7, 47.5x7

Saturday 1/26/19

Squats: (275x5)x3
Ab Wheel: 20repsx2sets
Shrugs: 275x10, 315x6

Sunday 1/27/19
Press: (125.5x2)x3
Chins [neutral grip]: Bx6, (B+25)x4, (B+45)x1, (B+35)x2
Incline Press: (135x7)x3
BB Curls: 95x7, 95x6
Rev Curls: 95x6, 95x7
Dips Bx5, (B+25)x5

Monday 1/28/19

Deadlifts: (365x2)x3
Leg Press: 270x6, 360x8, 360x8
Pendlay Rows: 135x7, 165x5

[Culican]

Thursday 1/31/19, M 63yo, 5'9.5", B=192.2lb, Waist=33.5in

Bench Press: 190x1, 185x2, 185x2
Chins: (Bx8)x3
Hammer Curls: 47.5x11, 47.5x10
Seated DB Press: 47.5x6, 47.5x7, 47.5x7

Saturday 2/2/19

Squats: 305x1, 305x1, 290x2
Ab Wheel [Kneeling]: 20repsx2sets
Shrugs: (285x9)x2

Sunday 2/3/19

Press: 105x7, 105x6, 105x6
Chins [neutral grip]: Bx6, (B+25)x4, (B+45)x1, (B+20)x5
Incline Press: (135x7)x3
BB Curl: 85x9, 85x8
Rev Curl: 85x8, 85x9

Monday 2/4/19

Deadlifts scheduled; missed workout

Friday 2/8/19

Bench Press: 160x6, 16n0x6, 155x8
Chins [45˚ grip]: (Bx8)x3
Hammer Curl: 45x12, 45x10 Concentrated on form and complete supination at the top
Seated DB Press: 45x7, 45x8, 45x7

Saturday 2/9/19

Squats: 260x8, 260x8, 260x5
Ab Wheel [kneeling]: 20repsx2sets
Snatch grip shrugs: (285x6)x2

Okay, going to program hop slightly. Going back to 531 for the main lifts as I seemed to regress on my 852 program. Will pyramid down with the top set and two down sets AMRAP

Press: 85x5, 100x5, 112.5x5, 100x7, 85x10B
Chins: Bx6, (B+25)x4, (B+25)x4, (B+45)x1
Incline Press: 135x5, 145x5, 135x7
BB Curl: 85x9, 85x10
Rev Curl: 85x10, 85x9
Dips: Bx5, (B+25)x5

Monday 2/11/19

Squats: (245x5)x2
Deadlifts: 275x5, 305x5, 345x5, 315x6, 275x5 (last set snatch grip with straps)

Friday 2/15/19

Bench Press: 135x5, 150x5, 170x4 - 170x2 (<1min rest), 150x6, 135x9
Chins [45˚ grip]: (Bx8)x3
Hammer Curls: 45x9, 45x8
Seated DB Press: 45x6, 45x8, 45x7

Saturday 2/16/19

Squats: 225x5, 245x5, 275x5, 245x6, 225x8
Ab Wheel: 20repsx2sets
Snatch grip Shrugs: (275x8)x2

Sunday 2/17/19

Press: 95x3, 105x3, 105x3 lost track and did this set twice, 117.5x3, 105x5, 95x8
Chins: Bx6, (B+10)x5, (B+20)x5, (B+25)x4
Incline Press: (135x7)x3
BB Curl: 85x8, 85x9
Rev Curl: 85x10, 85x10
Dips: (Bx6), (B+25)x6

Tuesday 2/19/19, M 63yo, 5'9.5", B=192.4lb, Waist=33.5in

Deadlift: 285x3, 325x3, 365x4, 325x5, 285x8
Pendlay Row: 135x6, 165x5
Leg Press: 270x10, 360x8, 360x10

[Culican]

Friday 2/22/19, M 63yo, 5'9.5", B=191.6lb, Waist=33.5in

Bench Press: 140x3, 160x3, 180x3, 160x5, 140x8
Chins [45˚ grip]: (Bx8)x3
Hammer Curls: 45x10, 45x8
Seated DB Press: (45x8)x3

Sunday 2/24/19

Squat: 225x3, 260x3, 290x3, 260x5, 225x8
Ab Wheel [kneeling]: 20repsx2sets
Snatch Grip shrugs: 275x9, 275x8

Monday 2/25/19

Press: 97.5x5, 112.5x3, 112.5x3, 125x2, 112.5x5, 97.5x7
Chins: Bx6, [(B+25)x8]x3
Incline Press: (135x7)x3
BB Curl: 80x9, 80x8
Rev Curl: 80x10, 80x14
Dips: Bx8, (B+25)x6

Saturday 3/2/19

Deadlift: 305x5, 335x3, 385x1, 355x4, 315x6
Pendlay Rows: 135x5, 165x5
Leg Press: 270x8, 360x8, 360x10

Sunday 3/3/19

Bench Press: 150x5, 170x3, 190x1, 190x1, 170x4, 150x8
Chins [neutral grip]: (Bx8)x3
Hammer Curls: 45x12, 45x10
Seated DB Press: 45x8, 45x7, 45x8

[Culican]

So I haven't logged in a while. Didn't stop lifting but got tired of transcribing everything (I keep a log. in a notebook too.)

Figured I'd log today because I finally managed a 4 plate deadlift. I set it as a goal back on 1/1/2016 for the year. It actually took 3.75yr to get there.

Male, 64yo, 5'10", 192lb

Program is 5/3/1 with 1'st set last.
Deadlift: 175x5, 225x5, 265x3, 320x5, 360x3, 405x1, (320x5)x3
Pendlay Row: 135x5, 175x7