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

[Slatts]

C2W3D1

Press
120x5 (should've been 115 but forgot to bring my workout plan....was guessing)
135x3
150x3* - plus did 2 more reps as push presses

Assistance

Press
85x10x5

Lat Pull downs
120x10
140x10x4

[Slatts]

C2W3D2
Deads

325x5
370x3
415x3* - one more in the tank.

Assist
Deads
221x10x5

Es todo.

[Slatts]

C2W3D3
Bench
165x5
185x3
210x5*- felt solid. Getting stronger.

Assist
Bench
110x10x4
115x10
(felt easy today)

DB (Kroc) Rows
65x10
80x15 L/R

Good day. I'm feeling good about this program as I'm closing out Cycle 2.

Bonus: Got home tonight and my new Rogue Do-Wins arrived. And they fit! Third time's a charm I guess. In October last year, I ordered some Adistars that were too narrow so I returned them. In November, I ordered some Risto White Thunders and they were too short so I returned them.....after 3 months of waiting for the next size I asked for my money back. Ordered these Do-Wins last weekend. Just in time for Squat Friday.

[Slatts]

C2W3D4

Debut of the Rogue Do-Wins

Squats
300x5
340x3
380x3* -

Felt like a pussy on the final set. Just couldn't get up for it. Maybe it is getting use to the new shoes. They however felt very stable and I know I will grow to like them.

Assistance
225x10x5

Left the gym a mere shadow of my former self.

[Slatts]

C2 W4 - Deload Week

I skipped yesterday because of a conflict, so did both press and DLs today.

Warmup on bike 10 minutes

Foam rolled legs and lower back for 15 minutes. Felt good when I stopped!

Press
80x5
95x5
110x5

DLs
225x5
265x5
305x5

Lat Pulls
120x10x3

DB Bicep Curls
35x10x3 - each side.

20 minutes walk-jog-run intervals/1.5 miles (I think?)

[Slatts]

Thursday, 2/23/2012

Did the Squat and Bench work for the deload week on Thursday.

Squat
205x5
245x5
285x5

Bench
110x5
135x5
155x5

DB Kroc Rows
55x10x2

Lat Pull Downs
120x10x5

Treadmill
1.5mile @ 12:00 pace average.

Felt great on Friday....maybe due to the extended cardio work.

[Slatts]

Starting 3rd Cycle of 5/3/1

Feeling off today so not expecting much

C3W1D1
Press

105x5
120x5
135x7* -tough

Assist
Press
90x10x2
85x9
80x9
80x8
No endurance....had the same thing happen at the beginning of Cycle 2.

Lat Pulldowns
140x10x3

Meh.

[Slatts]

C3W1D2

Today (Wednesday) - normally would've been Tuesday but had work commitments.

Deads
295x5
335x5
375x5* - not feeling any more than that. Not sure what that means. I didn't eat much today and only slept 5 hours last night..

Assist Deads

225x10x5

I think this is too much DL volume. Need to rethink this. I wonder if Jim Wendler actually ever did his Boring But Big assistance programming on Deadlifts. Hmmmm?

[Slatts]

C3W1D3

Bench (I forgot to bring my workout info so guessed at it)

140x5 - should've been 145
160x5 -should've been 170
190x9* - right weight. One more in the tank

Assist
Bench
115x10x5 - felt solid

DB Kroc Rows
55x10
85x10x2

Then I thought I'd do some lying tricep extensions (LTEs) after watching Rip's video. I used the 70lb bar so nothing heavy, but must say that I really liked them! Need to add these as accessory work in the future.

Run 1 mile 12 minute pace.

Later foam rolled legs and back at home.

[Slatts]

C3W1D4

Warmup followed by foam rolling legs and back for about 25 minutes.

Squats

265x5
305x5
345x6* - goal was 8 but wasn't happening today

Assist
Squat

205x10x4 - that 5th set of 10 would have been brutal. Bagged it.

<Not sure why I was off today. Except for bench this week has not been too great. Made all my reps, but not going much above.>

BB Bicep Curls
80x10x3