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A correction to yesterday’s log, I did load the 230 stone. I missed on the 250.

Monday, October 17, 2011
5/3/1 - Cycle4, week 2 Military Press
1x5@75
1x5@90
1x5@110
1x5@120
1x5@135
1x3@155  I kept to a strict press today and I’m still beat from the week end so I’m ok with not getting 5

Seated dumbbell press
3x10@50

Face pulls 
3x20@110

EZ Curls
1x10@70
2x8@70

Notes: two more workouts before Florida! I’n the words of Sponge Bob “I’m Ready”

Tuesday, October 18, 2011
5/3/1 cycle 4, week 2 – Dead Lift

Deadlifts
1x5@180
1x5@225
1x5@270
1x5@290
1x5@340
1x7@385(461)
5x10@225

Good Mornings
3x10@125

Bent rows
3x10@145

Prone Leg curls
2x12@110
1x9@110

Notes: Not a bad showing today given my mood. I’ve got vacation on the brain and I really wasn’t into the workout today but I still did pretty good.  Tomorrow should be cardio but because of the trip I think I’m going to do bench instead. In less than 48 hours I’ll be on a plain to warmer places!

I didn’t make it to the gym like I hoped to this morning but I did sign up at a local gym in Redington Beach while I’m on vacation so I shouldn’t miss a beat on my workouts while I’m gone. I’m not sure I’ll be able to post while I gone but I will update everything when I get back.

Sorry for any spelling errors. I'm not on my mormal PC and I dont have f7 to back me up

I was traveling on thursday so I didn't do anything. I just bumped my workout back one day

Friday, October 20, 2011
5/3/1 cycle 4, week 2 Bench

RC Warm up
Bench
3x5@135
1x5@185
1x5@225
1x6@245
5x10@155

dumbell press
3x10@60

rear lat raises
3x20@25

EZ Curls
3x10@70

Shrugs
3x8@315

Eliptical 
45 minutes

2 mile jog on the beach

Saturday October 21, 2011
5/3/1 Cycle 4, week 2 Squat

Squat
1x5@135
1x5@185
1x5@205
1x5@225
1x5@265
1x5@295
1x7@315
5x10@205

Sumo DLS
1x10@135
3x10@205

Ham glute raises
3x10w/45
35 min elipitical

Sundat Oct 23, 2011
5/3/1 Cycle 4, week 3 Military Press

Military press
1x10@bar
1x10@65
1x5@85
1x5@105
1x5@115
1x5@125
1x5@135
1x5@155
5x10@100

Seated DB Press
2x10@40
1x10@50

Face pulls
3x20@110

close grip lat pull
3x10@150

OK not quite my 5/3/1 but it's OK, I'm on vacation

Wednesday, October 26, 2011
5/3/1 – cycle 4, week 3 – Deadlift

Deadlift
1x5@180
1x5@225
1x5@270
1x5@340
1x3@385
1x2@430 (444)
5x10@225

Good Mornings
3x10@115

Bent rows
3x10@145

Prone Leg Curls
3x12@110

I weighed in today to see how much damage I did ant I was pleasantly surprised with a 302. Bases on the way I ate while I was on vacation I was sure I was going to be 305-310. So that is my starting point. The new goal is 260 (or less by spring with a 400 squat, a 300 bench, and a 500 Dl.

Thursday, October 27, 2011
5/3/1 cycle 4, week 3 – Bench
10 minutes RC warm up
Bench
1x5@195
1x3@225
1x2@250 (258)
5x10@155

DB Bench press
3x8@60

Rear latt raises
3x20@ 25

Well I think I may have a sprained wrist. (Not sure how it happened) Whatever it is it made the workout pretty miserable. I had to wrap my wrists pretty tight just to get through what I did. Good thing next week is de-load week give it time to get better. 

On a pleasant note, the scale put me a 299 and some change this morning.

Friday, October 28, 2011
5/3/1 – cycle 4, week 3 Squat
1x5@140
1x5@175
1x5@210
1x5@260
1x3@300
1x5@335 (379)
5x8@225 (with a hop at the top)

Leg Press
3x10@410

Glute Ham Raises
3x10w/45

Notes: What a great finish to an average week! My squat is booming. I’m looking forward to testing out my ORM but I’m going to hold off until February of next year before I test it 4 or 5 more cycles.  Next week is deload so I plan to do a lot of cardio work. Also, I’ve made an appointment with my DR for a general physical. If for no other reason than I’m getting older and at my age it good to get regular check-up.

Sunday, October 30, 2011
Strongman training

Fat bar Strict press
Started at 5@125 and worked my way up to 1x180, I un-racked 200 but didn’t make the attempt. It didn’t feel right. I dropped back down to 125 and did 3 sets of 10.
Double overhand DL/w Fat bar
Started at 5@225 and worked up to 3@285 then I jumped to 300 and missed my first attempt. Jesse suggested I use a more conventional stance point out I no longer had to accommodate the belly I once had. I took his advice and hit 300.  I’m going to try using a closer stance on my normal DL in my next cycle.
Frame caries
285 for 60 feet
485 for 50 feet (one drop) 
285 for 50 feet
I had to call that a day because of other commitments. I missed out on the sled and atlas stone

Monday, October 31, 2011
5/3/1 cycle 4, week 4 deload
40 minutes run

Tuesday, November 1, 2011
5/3/1 Cycle 4 week 4 deload

30 minutes elliptical – I didn’t have much “go” today  so I just phone it in. that being said it is a deload week.