5/3/1 Cycle 2 Week 2 Squat
Squat 45x5, 95x5, 125x5, 145x3, 165x3, 190x3, 215x12!!!! (New rep PR, 300lb 1RM!)*, 145x8, 145x6
*That was brutal. Last rep was killer. And I weighed in at 154.5 today, which is a new lowest weight. The two FSL sets were both 3s pause sets. Weight was light, but the leg endurance was shot.
61% Deadlift 175x10x2
Dumbell row 65lb: Right: 20reps (new PR!), Left:20
5/3/1 Cycle 2 Week 3 Press
Starting at an odd time and rush for time. Back still sore from volume deadlifts on Thursday, not really at 100%
Press 35x10, 50x5, 65x5, 75x3, 95x5, 105x3, 120x5*, 95x10
*stopped at 5. 6 might have been to failure.
Bench 110x10x3
Dip 10x2, 8
5/3/1 Cycle 2 Week 3 Deadlift
Deadlift 115x5, 145x5, 175x3, 265x1 (easy), 315x1 (sweet, weighed in at 154.5 this morning too), 215x5, 245x3, 270x5*, 215x7
~60% ATG Squat 35x5, 135x10x3
Crunches and Leg Raises: lots.
*still sore from Thursday's lifting work, so I'm thinking I shouldn't do deadlifts 2x a week, it's time to switch to power cleans on Squat day. I should have been able to get 10 reps in, although 1RM testing right before it probably contributed, i did rest 5 min between sets.
5/3/1 Cycle 2 Week 3 Bench
Starting late tonight, had wine with dinner. we'll see how this goes, still a bit sore from weekend deadlifts.
Bench 50x5, 80x5, 100x5, 120x3, 150x5, 170x3, 190x7*
Press 45x5, 65x10x3
*maybe could have eked out 1 more rep. 7th went up clean but slower than I felt comfortable with. Satisfied with 7 reps on a 1 rep day. Given the late hour lifting I skipped FSL and chins.
5/3/1 Cycle 2 Week 3 Squat (with all time PR!)
Squat 65x5, 95x5, 125x5, 145x3, 180x5, 200x3, 225x10 (niiiice. Maybe could have hit 11, but then I would have passed out) Joker: 250x1, PR Attempt: 270x1 (oh yells yeah! All time PR. And I took a video. Probably could have done 275, but I'll be happy with this for 3-4 weeks. :) Since I'm shooting for a 300lb squat by 12/31/13, I'm trying to bump my 1RM by 5-10lb every 3 weeks.
Cleans 85x3, 95x3, 105x3, 115x3, 125x3
Dumbell Rows 71lb Left: 18 reps, right: 16
ez curls: 30lb by a whole bunch
5/3/1 Cycle 3 Week 1 Prress
Press 50x5, 65x5, 75x5, 85x5, 95x5, 110x9 (grr, not a PR.), 85x8
Bench: 85x3, 125x10x3
Weighted Dips +5lbx10, 8. BWx5