Adarq.org

6/12/12 Tuesday  BW=166.4

deadlift  5x190, 5x25, 13x245
bench 5x145, 5x170, 12x190
barbell row 95# 3x10
p90x abs


I don't think I have ever done a barbell row before. hopefully that leaves much room for improvement.

 

6/6/12 Wednesday BW=167.6

Jumps ~30

6/7/12 Thursday BW=166.8
 
pogo hops 3x8
jump squat 95# 2x5
squat 5x175, 5x200, 12x230
barbell lunge 150# 3x8


Moving into 5/3/1 as my progress has been 1 step forward 2 back over the last year.

Here is how it shakes out on my core lifts. Based off 1RM's I could hit this week.


Bench 250#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 146lbs x 5 157lbs x 3 168lbs x 5 90lbs x 5
Set 2 168lbs x 5 179lbs x 3 191lbs x 3 112lbs x 5
Set 3 191lbs x 5+ 202lbs x 3+ 213lbs x 1+ 135lbs x 5

squat 300#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 175lbs x 5 189lbs x 3 202lbs x 5 108lbs x 5
Set 2 202lbs x 5 215lbs x 3 229lbs x 3 135lbs x 5
Set 3 229lbs x 5+ 242lbs x 3+ 256lbs x 1+ 162lbs x 5

deadlift 320#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 187lbs x 5 201lbs x 3 216lbs x 5 115lbs x 5
Set 2 216lbs x 5 230lbs x 3 244lbs x 3 144lbs x 5
Set 3 244lbs x 5+ 259lbs x 3+ 273lbs x 1+ 172lbs x 5

overhead press 135#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 78lbs x 5 85lbs x 3 91lbs x 5 48lbs x 5
Set 2 91lbs x 5 97lbs x 3 103lbs x 3 60lbs x 5
Set 3 103lbs x 5+ 109lbs x 3+ 115lbs x 1+ 72lbs x 5

5/31/12 Thursday BW=167.2

jump squat 95# 3x5
squat 5x185, 5x225, 1x255, 1x275, 4x255, 7x235, 7x235
deadlift 5x185, 5x225, 5x245, 5x245


super drained this week. no explosiveness or motivation.

nice pickup. i fantasize about having a place to put a power rack. as it is, i don't even have a place to jump rope in my apartment.  

someday...

Livin the dream!

It will be nice to not have to wait for the squat rack behind ladies doing TRX push ups and dudes that use it as a curl station.


5/25/12 Thursday BW=168.0

jump squat 95# 2x8
squat 5x185, 2x225, 1x255, 1x270, 1x245, 4x245, 6x225, 6x225
deadlift 5x185, 5x225, 5x245, 5x245
p90x abs

- DL 1 x 365 
lol. goofing off.

Nicely done. 

Has your deadlift gone up with your squat?

5/10/12 Thursday BW=169.6
heavy bag 5x3.0 min rounds

5/11/12 Friday BW=169.0
jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x275, failx285
p90x abs
treadmill 30min 6.0 incline, 3.0 mph

5/13/12 Sunday BW=170.0
jumps~40
bench 3x185, 1x225, 1x240, 4x225, 6x205, 6x205
pull up BW 3x12
overhead press 105# 3x10
p90x abs


Jumping super good today. Ran some warm up sprints. My body felt great today.
Weights have felt heavier than normal this weekend. Couldn't squat 285 on sat, so I cut the workout short. My recovery ability is crap. peaks and valleys.

missed this before but CONGRATULATIONS ON YOUR NEW SON!

Thanks man  




5/7/12 Monday BW=169.6


heavy bag 5x3.0 min rounds


5/8/12 Tuesday BW=169.2


jump squat 95# 3x5
depth drop 24" 3x8
bench 3x185, 3x205, 4x225, 7x205, 7x205
pull up BW 15,15,12
overhead press 105# 3x8
treadmill 30min 6.0 incline, 3.0 mph