////The Best Log Ever

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Mon. 8/10/09
5/3/1 2.3.2

SQ
185x5
225x3
245x5
275x5
310x6 (some kind of pr)

SQ BBB
180x10x5 pr

Dip
BWx5
+25x5
+50x4
+80x6x5 pr

DB Row
30x6
75x5
115x6x4 pr

AB Wheel (Knees)
Bwx8
+20x11x3

Notes:
Squat form felt alot better. BBB wasn't bad. Dips are getting hard...Grip is starting to become an issue on rows. Possibly CoC holds tommorow?

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Tuesday 8/11/09

Grip
CoC 2 holds X 4

Not good...

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Wed. 8/12/09
5/3/1 2.3.3

BP
155x4
175x5
195x3
220x8 (+5lb and 3 rep pr)

BP BBB
140x10x5

Skull Crush
95x8x4

Rear Delt Fly
30x10x5

Hypers
+35x13x4

Notes:
Ended with 5 ~120 yard sprints. No idea where these bench prs are coming from...Skull crushers and hypers were hard.

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Fri. 8/14/09
5/3/1 2.3.4

DL
325x5x3

Pull Ups
BWx10x2
+25x6x2

Lunge
170x10
170x7
170x8

Abs
Leg Raise + Band x 20

Notes:
Fail of a workout...Back hurt alot, was supposed to do 5x5 DL, and then 10x5 BBB. It's hard
to do anything when my back hurts, it's so demoralizing...Also, after doing lunges I realized I forgot to put a 2.5 on one side....Some days are good, some days are this..

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Mon. 8/17/09
5/3/1 2.4.1 Deload

OHP
90x5
95x5
100x5

DB BP
50x10x5

Skull Crusher
55x8x4

Grip
Right: CoC T x 57, 50
Left: Coc T x 52, 42

DB Row
50x10x5

Hyper
BW x20x4

Notes:
10 rep ish pr for both hands on the trainer, never gotten 50 with either.

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Wed. 8/19/09
5/3/1 2.4.2 Deload

SQ
210x5
230x5
245x5

Dip
BWx10x4

Rear Delt Fly
20x10x4

Ab Leg Raise
Band x12x4

Notes:
.5 mile run in 3:18 after. Squats are always hard no matter how light they are...

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Thur. 8/20/09

Grip
Right: CoC 1 x 20, 14, 14
Left: CoC 1 x 12, 10, 9

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Fri. 8/21/09
5/3/1 2.4.3 Deload

BP
150x5
160x5
175x5

Pull Up
BWx5x5

Hypers
BWx20x4

Notes:
Quick and easy. Also found out that my college has a weightlifting club that looks perfect- their members are doing 5/3/1 and westside.

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Mon. 8/24/09
5/3/1 2.4.4 Deload

DL
265x5
285x5
305x5

DB Row
50x10x4

Lunge
115x6x4

Abs
Leg Raise + Band x12x4

Notes:
Deadlift didn't hurt...

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Wed. 8/26/09
5/3/1 3.0.0

BP
165x3
195x2
215x1
240x1
265x1 (+10lb pr)

BP BBB
135x10x5

Skull Crusher
90x8x4

Hypers
+25x14x2

Notes:
Planned on maxing my bench today as it's my last day before college that I have to bench on the bench I normally use, but i woke up sick...PR'ed anyway but I thought I'd get more. Was feeling awful so I skipped rear delt flys and some hypers...