Week Ten Training Log

Last week was a 5/3/1 week - usually I try to max on the big three lifts (squat, bench, deadlift) but I was presenting at a conference this past weekend (more on that in an upcoming blog post) so I missed my bench workout...This was probably a good time for forced rest as the push/pull meet I'm training for got moved back a month - essentially this means I'll do three cycles without a deload instead of just two, which should be fine as I'll take a week of rest after the May 16th meet as well.  This week I deadlifted 10 lbs more than I ever have (435) and increased my max squat by 15lbs (330)...maxes help locate where form breaks and what accessories I need to work on in order to keep improving.

Monday, March 2

Squats

5 x 45

5 x 95

5 x 135

5 x 185

5 x 215

Working Sets

5 x 250

3 x 285

1 x 320

1 x 340 (fail – went too low and bottomed out)

1 x 330

Band Squats

5 x 175 + average band

2 x (3 x 175 + average band)

2 x (5 x 155 + average band)

Rope Cable Crunches

3 x 20

Tuesday, March 3

OHP (Today)

5 x 45

5 x 85

5 x 105

Working Sets

5 x 125

3 x 145

1 x 165 (fail)

1 x 165

10  x 125

Incline Bench + Fat Gripz

5 x 45; 95; 135; 165

3 x (3 x 185)

Hammer Strength behind-neck press machine

5 x 45s, 70, 80

3 x (3 x 90)

Lat Pull down

10 x 10 (first five + fat gripz, dropped weight 10lbs mid 7th set from 170 to 160)

Thursday March 5

Deadlift

5 x 45

5 x 135

5 x 225

5 x 275

Working Sets

5 x 325

3 x 365

1 x 410

1 x 435

1 x 440 (over knee but back started to round and I worried it was going to give out so I dropped it…will work on endurance with heavier weight)

Back extensions 5 x 10

Cable rope crunches 3 x 20