DepressedMountaineerFan Path to 5/4/3/2

[luke.conrad]

Just want to motivate myself by making my embarrassing lifts public.
5'9" 188lbs

Current 1RMs

Deadlift: 355
Squat: 330
Bench: 275
Press: 175
Power Clean: 185

11/16/2012 Friday (ID)

Squat: 275 x 5
Press: 150 x 5
Power Clean: 135 x 5
Pull-up: 10x5x3

[luke.conrad]

11/19/12 Monday

Body weight 188lbs

Squat: 245x5x5
Bench: 210x5x5
Deadlift: 305x5
Inverted Row: 13, 8

[t0rment]

Hah, embarassing? Those are decent lifts, especially for your bodyweight.

[luke.conrad]

thanks torment! spent along time spinning my wheels doing silly stuff, so my lower body has a lot of catching up to do.

[luke.conrad]

11/21/12

BW: 190lbs EXCITED! first time seeing 190

Squat: 195 x 5 x 2
Press: 120 x 5 x 3
Back Extension: N/W x 10 x 3
Pull-up (Pronated): 3 x F 5/4/5 i really suck at overhand pullups

[luke.conrad]

11/23/12 Friday

BW: 188lbs

Squat: 280 x 5
Bench: 240 x 5
Power Clean: 140 x 3 x 5
DB Row: 50 x 10 x 3

[luke.conrad]

11/26/12 Monday

Squat: 250 x 5 x 5, Really need to cut some depth. I'm squatting high-bar due to a shoulder issue
Press: 135 x 5 x 5
Deadlift: 315 x 5 , Can not figure out how to wear a belt during deadlifts, did 2 reps and tossed the belt
Pull-up: 12.5 x 5 x 3
RDL: 115 x 10 x 2, Little extra hamstring work, since i can't low bar squat

[luke.conrad]

11/28/2012 Wednesday (Recovery)

Squat: 200 x 5 x 2
Bench: 190 x 5 x 3
Back Ext: N/W x 10 x 3
Inverted Row: 3 x F 15, 11, 10

This workout definitely did its job. I felt horrible all morning, finished the workout and feel great.

[luke.conrad]

11/30/2012 Friday (Intensity)

BW: 190 lbs I need to EAT!

Squat: 285 x 5 Matched PR, next friday i WILL hit 290 for 5
Press: 152.5 x 5
Power Clean: 145 x 3 x 5
Pull-up (Neutral): 15 x 5 x 3
RDL: 120 x 10 x 2

[luke.conrad]

12/3/2012 Monday (Volume)

Squat: 255 x 5 x 5
Bench: 212.5 x 5 x 5
Deadlift: 320 x 5
RDL: 125 x 10 x 2
Inverted Row: 3 x F 16, 10, 7