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February 9, 2012
5/3/1 cycle 8, week 1 – Squats

Squats
1x5@160
1x5@195
1x5@235
1x3@275
1x3@315
1x5@355 (405)

Good mornings
4x10@185

Hack Deadlift
@135 not happening my butt is to big and I couldn’t get the bar past it.

Leg Press
3x10@600

Reeves Deadlift
0x1@250
1x1@200

Notes: overall another good day.  I think I’m going to do complexes tomorrow. We’ll see how I feel.

Friday February 10, 2012
5/3/1 cycle 8, week 1 cardio
30 minutes on the elliptical 
Resistance 7/14 2 minute intervals

Trained some of the odd lifts
Crucifix
2x1@25
2x1@30
2x1@35
2x1@40

Barbell front raises
3x5@65

Saturday February 11, 2012
5/3/1 cycle 8 week 2 – shoulders

Push Press
1x5@75
1x5@95
1x5@115
1x5@135
1x15@150 ***Rockstar!

Strict Press
1x10@115
1x7@115
1x5@115

Single arm Dumbbell Press
3x1@90 L R-failed 8 really close I just couldn’t lock it out

Played with some deadlifts
Jefferson lift – 225 very awkward – fat legs don’t help
Ciavattone Grip 315 
Thumbless grip 465

Centennial to the belt
275, I tried 300 but just couldn’t get it to the belt, maybe off by 1 or 2 inches

My Sunday crew is out at a meet today so they will not be lifting tomorrow. Because of that I decided to do shoulders today that way I could take my daughter swimming afterwards. I’ve been promising her all week that we would go.

Tuesday February 14, 2012
5/3/1 cycle 8, week 2 - Deadlift

Deadlifts
1x5@200
1x5@245
1x5@295
1x5@320
1x5@370
1x9@420 (535)

Bent rows
4x10@155

DB Shrugs
4x10@100

Middle finger DLs
1x1@135
1x1@155

Notes: This morning I started off really not feeling it and the first few set of DLs just felt heavy.  By the time I got to the last set I had worked through it My goal was to hit 8, once I got going I was shooting for 10. I ended up splitting the difference at 9.

Wednesday February 15, 2012
5/3/1 cycle 8 week 2 – cardio
30 minutes interval training on the elliptical 7/14 resistance

Notes: Not feeling my best today so I took it a little easy

Thursday February 16, 2012
5/3/1 cycle 8 week 2 - Bench

RC Warm Up

Bench
2x5@135
1x5@175
1x5@185
1x5@220
1x8@240 (300) !!!!!!!

DB Bench
3x10@65s

Bench Dips
3x10

Standing EZ Curls
3x10@75

DB Push Press left and right

3x3@80

Notes: A very pleasing day I was able to hit my goal number of 8 on the bench today. I’m excited about it because it the first time in a long time my calculated ORM bench has equaled 300, so a big milestone for me. Even better than that, they were easy (relative) and I bet I could have hit 9 MAYBE 10 but I did have a spotter and didn’t want to get stuck. 

That was the general trend of the workout today. Everything went up fairly easy, it was such a good day that I added dumbbell Push Presses just for fun.

Friday February 17, 2012
5/3/1 cycle 8 Week 2 – Squats
1x5@160
1x5@195
1x5@235
1x5@255
1x5@295
1x8@335 (415)

Good mornings
3x10@185

Zercher squat
1x1@225

Continental to belt
285 good
300 failed

Notes: I did really well on my squats. I hit my goal of 8 but I ran out of gas after that. I managed to push myself through the good mornings but I fell apart after that.

Sunday February 19, 2012
5/3/1 Cycle 8 Week 3 Shoulders

Push Press
1x5@70
1x5@85
1x5@105
1x5@135
1x3@150
1x12@170   WTF!!

We had our monthly BCC so I did do any accessory work the three events this month were two Dumbbells overhead anyway(anyway), reverse curl, and Index finger Deadlifts. Here are my top numbers
2DBOH, 80s
RC, 165
IFDLs 145

Notes: my forearms are so shot just typing this hurts. No Deadlifts tomorrow, I need time to recuperate.

Tuesday February 21, 2012
5/3/1 cycle 8, week 3 – Deadlift

Deadlifts
1x5@200
1x5@245
1x5@295
1x5@370
1x3@420
1x6@470 (550) PR!

Bent rows
3x7@205
1x5@205

DB Shrugs
4x10@100s

Landmines
4x10W45 plate

Notes: This has just been a great cycle so far. My goal today on the Dl was 5 reps but I managed to pull out 6 good reps hopefully I can keep the trend running. This week I finish cycle 8. I want to do 4 more cycles (a full year) and then I plan to do a big write up on 5/3/1 and the progress That I made in that year.

Thursday February 23, 2012
5/3/1 Cycle 8 week 3 Bench

RC Warn UP

Bench
2x5@135
1x5@210
1x3@240
1x4@270 (300)

BD Bench Press
1x10@70
1x9@70
1x8@70
1x5@70

Bench Dips
4x10

EZ Curls
3x10@75

DB Single arm Push Press

2x1@90 Left
1x1@90 Right Fail second attempt
Notes: Another pleasing workout. I hit 4 @ 270 which was my goal, they were good solid presses. I actually had a spotter today so I went for 5 but it wasn’t even close.  I think in my upcoming meets I’m going to open with my maxes from my last meets just as a nod to my progress.