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Today was kind of screwy. I had to take the wife to hospital last night. Turns out she has to have her gallbladder removed.

I did manage to get out long enough to get in a quick 5k run.  

Now I need to get back, she should be getting out of surgery soon.

November 4, 2011 
5/3/1 cycle 4, week 4 de-load
 5k Run 

Note: It’s going to be a rough few weeks while the wife recovers. I’m going to have to make a few adjustments but I don’t plan to miss one workout.

Saturday November 5, 2011
5/3/1 Cycle 4 week 4 Delaod

5k run, Avg Speed 5.1, total time 37:41 

1 mile walk

DB Curls
1x10@40
1x8@40
1x6@40
1x4@40
1x2@40
1x1@40

30 minutes elliptical

1mile walk

Tricepts push
3x20@120 

Side bends W/25 weight overhead
3 set of 10 per side

Tricepts push down
3x20@90

Notes: I just realize that my 5k is a little bit longer than everyone else’s. I’ve been going 3.2 mile not 3.1. well, it too late to change it now so my 5k will continue to be 3.2 miles

Monday, November 7, 2011
5/3/1 cycle 5, week 1 – Shoulders

Military press
1x5@75
1x5@95
1x5@115
1x3@130
1x3@150
1x3@170
5x10@95

DB Shoulder Press
3x10@50

Triceps rope pull downs.
3x20@90

Face Pulls
3x20@110

EZ Curls
3x10@70

Notes: I dumped the dips, I just wasn’t getting enough volume. I will still occasionally add dips to see if there is any improvement but for now I’ll be doing triceps rope pull-downs instead.
I’m still fighting a sprained (or strained) wrist it make any pushing movements difficult. I really hate sprains because they take soooooo long to heal.

Tuesday November 8, 2011
5/3/1 Cycle 5, week 1 Deadlift

Deadlift
1x5@185
1x5@230
1x5@280
1x3@325
1x3@370
1x6@415
5x10@230

Good morning 
3x10@135

Bent rows
3x10@150

Prone Leg Curls
2x12@110
1x11@110

Notes: What a great day! I switch to a conventional Style DL and I would guess that it added as much 30lbs to my DL. Also, there was a lot less strain on my lower back.

Thursday November 10, 2011
5/3/1 Cycle 5 week 1 Bench

RC warm up

Bench
1x10@135
2x5@135
1x3@135
1x3@190
1x3@215
1x4@240 (264)
5x10@150

BD Press
1x10@65
2x8@65

Chest rows
3x10@55

DB Lateral raises
2x20@25
1x15@25

Notes: The wrist is still giving me problems mostly on the bench. Even so, not a bad day.

Friday November 11, 2011
5/3/1 Cycle 5, week 1 Squats

Squats
1x5@145
1x5@180
1x5@220
1x3@255
1x3@290
1x3@325
1x1@365
1x1@400

Leg Press
3x10@450

Glute Ham Raises
2x12w\45plate
1x9w\45lb plate

Notes: OK, it wasn’t pretty and the depth may have been a close call but I am going to call the 400lb squat good and a PR, Yeah for me.

November 13, 2011
Strongman Sunday

Strict press w/ log (no clean)
Worked up to 160.  I got 180 up but didn’t lock it out (With some leg)

Double overhand axle deads from the floor. worked up to 3@260 (No straps)

18in double overhand  deads with straps, worked up 540 for one. Tried 630 missed dropped down to 590 and made it. That was a PR, a big PR.

15 sets of prowler sprints w/ 90 lbs.
9 sets of high push for 75 feet
8 sets of low bar push for 75 feet

1 set of low bar sprints w/270 for 60ft
1 set of high bar sprints w/270 for 60ft

Monday, November 14, 2011
5/3/1 Cycle 5, week 2 – Shoulders

Strict press
1x5@75
1x5@95
1x5@115
Pushpress
1x5@125
1x5@140
1x5@160
Strict press
3x10@95
1x7@95
DB Press
N/A
Rope Triceps pull downs
2x20@80
1x16@80

Face Pulls
2x20@110
1x17@110

EZ Curls
3x8@70

Tuesday, November 15, 2011
5/3/1 Cycle 5, week 2 - dead lifts
Deadlifts
1x5@185
1x5@230
1x5@280
1x5@300
1x5@345
1x5@395 (447)
1x1@480 (PR – at this weight)
1x1@500 (missed, just below the knees)
1x1@500 (missed)

Good mornings
3x10@135

Notes: I hit a new PR at this weight today, 480. I did hit 500 but given that I did the 18” 590 just 2 day ago I think it would have been doable given the right amount of rest. OK maybe today wasn’t the best day to test my DL But still not bad. Well given today’s lift I’m upping the stakes. My new goal for my next met is just a new flat out PR, 240kg (529 lbs.).  Things are looking good.