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I made it to the gym every day I was on vacation but I didn’t do a great job recording my workout. Here are the highlight of last week.
Thursday:

Bench:
2x5@135
1x5@210
1x3@235
1x5@265

Friday: 

Squat:
1x5@155
1x5@195
1x5@235
1x5@290
1x3@330
1x5@370

Saturday: off

Sunday: 
I did some cleans mostly for reps with 105lbs but I also worked up to a 200 orm. I also worked on my snatch. Again light weight. 105 then working up to a 150 max

Sunday June 3, 2012
5/3/1 Cycle 12, week 1 Shoulders

Strict Press
1x5@65
1x5@85
1x5@115
Push Press
1x3@140
1x3@160
1x5@180
Strict Press
5x5@135

DB strict press
6x5@60s

2 man Fulton bar Double over hand
1x1@420
1x1@510
2 man Fulton bar traditional grip
1x1@600
1x1@800
1x1@850

Not a great day on my pressing but overall it wasn’t bad. It was hot today and I just didn’t feel like working that hard.

Monday June 4, 2012
5/3/1 Cycle 12, Week1 - Deadlift

Deadlift 
1x5@200
1x5@245
1x5@295
1x3@345
1x3@395
1x3@445 (490)

Bent rows
4x5@210

Hang Snatch
8x1@115

Notes:  Not my greatest day but I’m OK with it. I’m just getting back in my normal routing after being off for so long. Hopefully I’ll be back in the swing of things before the American Challenge.  As an aside, I’ll be competing in the SHW again. I let my diet go to shit in the last 6 weeks.  I’m ready to buckle down again but it a little too late for this meet.

Wednesday, June 6, 2012
5/3/1 cycle 12, week 1 – bench
RC warm up
2x5@135
1x3@205
1x3@225
1x4@255 (280)
5x10@155

Notes: I had to stop there; my wrist and elbow were bothering me. I think I’m developing carpal tunnel (sp?) – I have a checkup with the Doctor here next month for my blood pressure; I’ll have him look at it then.

Friday June 8, 2012
5/3/1 Cycle 12, week 1 – Squats

Squats
1x5@160
1x5@200
1x5@240
1x3@280
1x3@320
1x2@360 weak!

Good Mornings
4x5@225

Notes: It was a disappointing end to a disappointing week. I’m not sure what my problem was this week but everything felt heavy. I was really hoping to do a lot better than I did. Such is life I guess. Anyway this week is done, on to next week.  I have a meet next weekend, I’m going to continue to train this week just keep it a little light.

Sunday, June 10, 2012
5/3/1 Cycle 12, week 2 – Shoulders

Strict press
1x5@80
1x5@100
1x5@120

Push Press
1x5@140
1x5@160
1x5@180

Strict Press
5x5@135

DB Clean and Press
3x1@60s
3x1@80s

Hang Snatch
3x1@95
2x1@135

Notes Totally wrong numbers for the week but such is life. It wasn’t a great day but not bad over all. If nothing else my snatch is coming along.

Well, I competed in the American Challenge yesterday.  Wow, I tipped the scales at 334, not where I wanted to be but a lot better than I thought I was going to do.

. It wasn’t a supper performance but nothing bad over all. In the squat I open with 374, got two whites for my next attempt I did 418 got 3 whites. Now I’m not sure that it was 418, there was a question about collars so it may end up being less, I tried 438 for my 3rd attempt and missed it on depth

For the bench I Opened with 270 got it with little problem but I did have any leg drive left it all on the Squat so for my second attempt 297 I missed and same on the 3rd

Deadlift I faired a little better, I opened with 484 nailed it, then jumped to 508 another easy pull I had planned on going for 534 but with earlier misses I decided to go with 529 for just to keep my total up and got it.

Sunday June 24th 
Sunday I competed in the USAWA Postal Meet. The lifts were the 2 dumbbell clean and push press, the hang snatch and the 2 dumbbell cheat curl my final weights were 174, 145, and 174. And, before I forget, I weighed in at a 328 down from the 334 at my meet last week. 

Monday, June 25, 2012
5/3/1 cycle 12, week 2 Shoulders
Strict press
1x5@95
1x5@115
1x5@130
1x5@150
Push Press
1x5@170

Overhead triceps pulls
1x20@100
1x5@160
1x10@130

Standing EX Curls
3x7@85

Standing Dumbbell shoulder press
3x10@40

Notes: I am going to taking it easy for the next two week. I’ll finish out the 5/3/1 but I’m not going to push anything. Basically I’m going to do just the prescribed weights and call it good. I have one last big powerlifting meet in July, the cornhusker state game. I’m looking into maybe doing a highland event and 2 or 3 USAWA events this year but most of that is still up in the air.
After this Cycle I’m going to change up my routine a little, I have a pretty good idea of what I’m going to do but I’m still working out the details. I did add a pair of Olympic shoes to my toy box, hopefully the will help me with my squats and overhead work.

Tuesday, June 26, 2012
5/3/1 Cycle 12, Week 2

Deadlifts
1x5@200
1x5@245
1x5@295
1x5@320
1x5@370
1x5@420

Bent rows
4x5@225

DB Shrugs
4x10@100

Notes Upper back was stiff today but I managed to make it through the workout. Again I’m not pushing it very hard right now.

Thursday, June 28, 2012
5/3/1 Cycle 12, Week 2 – Bench

Bench
RW – Warm up
2x5@135
1x5@185
1x5@220
1x5@240
5x10@150

Cable rope Overhead Triceps
4x10@120