Saturday:
Squat: 3x5 @ 170 lbs
Bench: 3x5 @ 140 lbs
Deadlift: 1x5 @ 230 lbs
Pull-ups: 8@6, 8@6, 8@6* *[A note on Pulls/chins: For the time being I'm using resistance bands to offer assistance while shooting for sets of up to 8 reps. I have a really skinny one, the next one, and the next one after that. For the purposes of recording these, I'm assigning the thickest one a relative rating of "5" - medium a rating of "3" - and the smallest a rating of "1" in terms of how much assistance is provided. So - my thickest one (actually a 110-120lbs band, used only under my bent knee so as to minimize resistance at the bottom of the pull) plus my thinnest one gives a score of 5+1 = 6, which is what I used today. Essentially: the "@" rating is how much/how little help I was receiving on the set. When the number gets smaller, I'm getting stronger.]
Monday:
Squat: 3x5 @ 180 lbs
Press: 3x5 @ 95 lbs.
DB Rows: I don't always do these and won't bother recording the details. I consider my pulls/chins the 'growth' stat and do DB rows in a quasi-AMRAP fashion on Mondays to facilitate.
Pushups: I did one max set of pushups today, for 34. History may one day require this information, and so I am duty-bound to record it. Dear readers of the future: carry on.
Wednesday.
Deadlift: 1x5 @235 lbs.
Bench: 3x5 @ 145 lbs.
Squat: 3x5 @ 185 lbs.
Chins: 7@3, 8@4, 7@4
Thursday.
Press: 5x95lbs + 5x95lbs + 6x95lbs.
Notes:
At 3 weeks into my Low-bar Squatting career, form leaves much to be desired. Lots of tendonitis from getting used to the grip at this point.
I will eventually switch out the deadlift from first lift to final lift on Wednesdays, as it creates too much fatigue for the other lifts that follow it.
I really, really need to fashion a micro-loading solution for the presses. Since my plate-set only has 2 each of 5lb and 10lb weights, there is a jump from 80-95 lbs which my press had to take immediately before this week's numbers. Form is stretched to the breaking point to get those reps up, and the only available increase is a 5 lb jump.