3 in 1 update. squat day is pending (it's today! joy).

22/10/12

BW = 175#

BB Military Press
5 x 70#
5 x 80#
5 x 90#
3 x 110#
3 x 120#
3 x 120#*

Accessory work:
DB Military Press
5 x 10 x 35#

Pull-ups
5 x 10 x BW

Pulldowns
5 x 10 x Plate no. 8 (whatever weight that translates to...)

Tricep Extensions
5 x 10 x 40#

*the cold must be affecting my press. was supposed to go for 140# but just couldn't lockout. cutting back the weights and building it back up again.

----------------------------------------------

23/10/12

BW = 175#

Deadlift
5 x 140#
5 x 180#
5 x 210#
3 x 240#
3 x 270#
3 x 310#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 35#

BB Curls
5 x 10

-------------------------------------------------

25/10/12

BW = 175#

Main lift:
Bench press
5 x 100#
5 x 120#
5 x 140#
3 x 150#
3 x 170#
3 x 190#

Accessory work:
Speed Bench*
5 x 10 x 35#

Facepulls
5 x 10 x 47.5#

DB Tricep extensions
5 x 10 x 45#

Incline DB flies
5 x 10 x 15#

*took out the DB benches as it seem to have a negative carryover to the main press. back to speed benches and working back up.

26/10/12

BW = 175#

Main lift:
Squat
5 x 140#
5 x 160#
5 x 190#
3 x 210#
3 x 250#
4 x 280#

Accessory work:
Safety Bar Good Mornings
5 x 10 x 100#

Machine Hack Squats
5 x 10 x 90#

GHR Sit Ups
5 x 10 x 10#

Walking @ 3mph for 20 mins

Truck Tire Flips x 6 flips

This post has been edited by whatdamn: Oct 28 2012, 12:12 PM

29/10/12

BW = 178#

BB Military Press
5 x 70#
5 x 80#
5 x 90#
5 x 110#
3 x 120#
1 x 130#

Accessory work:
BB Military Press
5 x 10 x 80#

Pull-ups
5 x 10 x BW

Pulldowns
5 x 10 x Plate no. 10

Tricep Extensions
5 x 10 x 45#

----------------------------------------------

30/10/12

BW = 178#

Deadlift
5 x 140#
5 x 180#
5 x 210#
5 x 250#
3 x 290#
3 x 320#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 35#

Tyre Flips (300lb* truck tire)
6 x 5

*approximate weight of 21L-24 truck tire.

1/11/12

BW = 178#

Main lift:
Bench press
5 x 100#
5 x 120#
5 x 140#
5 x 170#
3 x 190#
1 x 210#

Accessory work:
Speed Bench
5 x 10 x 35#

Facepulls
5 x 10 x 47.5#

DB Tricep extensions
5 x 10 x 45#

Incline DB flies
5 x 10 x 15#

DB Bench
5 x 10 x 30#

This post has been edited by whatdamn: Nov 5 2012, 12:25 PM

2/11/12

BW = 178#

Main lift:
Squat
5 x 140#
5 x 160#
5 x 190#
5 x 230#
3 x 270#
3 x 300#

Accessory work:
Safety Bar Good Mornings
5 x 10 x 100#

Machine Hack Squats
5 x 10 x 90#

GHR Sit Ups
5 x 10 x 10#

5/11/12

BW = 178#

BB Military Press
5 x 70#
5 x 80#
5 x 90#
5 x 100#
5 x 110#
5 x 120#

Accessory work:
BB Military Press
5 x 10 x 80#

Pull-ups
5 x 10 x BW

Pulldowns
5 x 10 x Plate no. 10

Tricep Extensions
5 x 10 x 45#

----------------------------------------------

7/11/12

BW = 178#

Deadlift
5 x 140#
5 x 190#
5 x 230#
5 x 280#
5 x 300#
5 x 320#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 35#

Tyre Flips
6 x 5

after a week of deload, back to work.

13/11/12

BW = 178#

BB Military Press
5 x 45#
5 x 70#
5 x 90#
5 x 90#
5 x 110#
5 x 120#

Accessory work:
BB Military Press
5 x 10 x 80#

Pull-ups
5 x 10 x BW

Pulldowns
5 x 10 x Plate no. 10

Tricep Extensions
5 x 10 x 45#

----------------------------------------------

14/11/12

BW = 178#

Deadlift
5 x 140#
5 x 180#
5 x 210#
5 x 230#
5 x 260#
5 x 290#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 45#

Tyre Flips
10 x 5

what happened last week, let's see:

20/11/12

BW = 178#

BB Military Press
5 x 45#
5 x 70#
5 x 90#
5 x 90#
5 x 110#
5 x 120#

Accessory work:
BB Military Press
5 x 10 x 80#

Pull-ups
5 x 10 x BW

Tricep Extensions
5 x 10 x 45#

----------------------

21/11/12

BW = 178#

Deadlift
5 x 140#
5 x 180#
5 x 230#
5 x 280#
5 x 300#
4 x 320#

Accessory work:
GHR
5 x 10 x 10#

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 60#

-----------------------

23/11/12

BW = 176#

Main lift:
Bench press
5 x 90#
5 x 100#
5 x 120#
5 x 130#
5 x 150#
8 x 180#

Accessory work:
Speed Bench
9 x 6 x 35# (close grip)
9 x 6 x 35# (medium grip)
9 x 6 x 35# (competition grip)

Facepulls
5 x 10 x 47.5#

DB Tricep extensions
5 x 10 x 45#

BB Curls
5 x 10 x 45#

*considering including bands to improve lockout

----------------------------------

24/11/12

BW = 176#

Main lift:
Squat
5 x 140#
5 x 160#
5 x 190#
5 x 200#
5 x 230#
7 x 260#

Accessory work:
Speed Box Squats
9 x 3 x 190#

Safety Bar Good Mornings
5 x 10 x 100#

Machine Hack Squats
5 x 10 x 90#

GHR Sit Ups
5 x 10 x 10#

looking back at my personal training logs, noticed that i've stalled on my deadlift and squat because some months ago i decided to up the weights by about 70lbs. so, recalculated my maxes and am back to a strict 'boring but big' template from jim wendler's 5/3/1. here goes:

10/12/12
Military press
5xBar
5x70#
3x80#
5x90#
3x110#
10x120#
5x10x80#

Chin-ups
5x10


11/12/12
Deadlift
5x120#
5x150#
3x180#
5x220#
3x250#
7x280#
3x280#
5x10x180#

Hanging leg raises
5x15

10/12/12
Bench Press
5x80#
5x100#
3x110#
5x130#
3x150#
10x170#
5x10x110#

DB Rows
5x10x55#

16/12/12
Bench Press
5x120#
5x140#
3x160#
5x200#
3x230#
10x250#
5x10x160#

GHR
5x10x10#