Reply With Quote1st cycle of 5/3/1; started the 1's this week
Squat - 310 x 5; 355 x 3; 395 x 3 [434]
Leg press - 270 x 15 x 4
SLDL - 115 x 12 x 4
Leg curl - 85 x 12 x 4
Calf raise - 145 x 20 x 4
colwyn's log
Goals
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Squat - 500
Deadlift - 500
Bench - 400
Press - 225
Will update goals as I accomplish them.
Current focus: size
1st cycle of 5/3/1; started the 1's this week
Squat - 310 x 5; 355 x 3; 395 x 3 [434]
Leg press - 270 x 15 x 4
SLDL - 115 x 12 x 4
Leg curl - 85 x 12 x 4
Calf raise - 145 x 20 x 4
Last edited by colwyn; 03-19-2013 at 09:41 PM.
Bench - 230 x 5; 260 x 3; 290 x 5 [338]
Incline db - 45 x 12 x 4 / Dips - 21, 11, 6, 8 (superset)
Incline flye - 35 x 12 x 2; 30 x 12 x 2
Rope crunch - 90 x 25 x 4
Medball twist - 6lb x 40 x 4
Last edited by colwyn; 03-19-2013 at 09:43 PM.
Deadlift - 310 x 5; 355 x 3; 395 x 5 [461]
Back extensions - 25 x 5 x 3
Wide pull-ups - 12
T-bar row - 70 x 12 x 4
Reverse pulldown - 80 x 12 x 3; 25 drop set
21s - 35 x 4
Down the rack - 35 x 1
Press - 145 x 5; 160 x 3; 180 x 4 [204]
Seated db - 40 x 12 x 4; 40 x 8
Lat db/Bent db - 5 x 15/5 x 12 x 4
CG bench - 115 x 12 x 5
de-load week
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