Deadlift - 1 week

395lbs - 5 mixed reps + 2 additonal DOH + 1 mixed = 8 total with slight rest in between each +
GM @ 135lbs - 10x10x10x10x5 (got tired, called it a day)

Press - 1 week

Press

5 @ 150 - Goal was to get 6, keep really tight and try to incorporate lats more

Pull ups - 7x7x7x6x5

Dips 25lbs - 10x10x10x10x10 - Go up to 30lbs next week

Curls 70lbs - 15x12x10

Side laterals 15lbs - 12x12x12 (go up to 20lbs, same rep scheme)

Bench - 3 week
210 @ 5 reps (try touching chest a bit lower than usual on the concentric portion)
75 10x10x10x10x10 (keep at 75 for one more week)
Chins - 5x5x5x4x4
Tri - 42.5

Squat - 3 week
290 @ 6 reps
Leg press - 145lbs each side
Abs 15x15x10x10x10x10

Press - 3 week

145x5 - Did these very loosely, hence the low # of reps. Focus on keeping tight and don't rush the warmups

Pull ups - 7x7x7x5x5 - These are getting easier to do. Plan is to keep on working on these to get to sets of 10 @ bw.

Deadlift - 3 week

375x6 + 2 additional reps (mixed) + 1 additional rep (double overhand) - These felt pretty good; remember next week to really focus on squeezing the lats to see if that will help on the pull. Also remember to end each DL exercise with one double OH rep at the end for grip.

Good morning 5x10 @ 135lbs (stay at this weight)

Gym weight = ~205lbs

Note: Not looking as lean as I'd like at 205 -- goal is to get to 10% BF which I hope will be around 195, as that would mean that I put on about 6-8lbs of muscle during this last bulk cycle. Hopefully once I drop a few more lbs and wear knee sleeves, I'll be able to dunk again.

Squats - 5 week

Squats - 275lbs - 7 reps
Leg Press - 3 plates each side (5x10 - add 5lbs to each side next time)

2013

2013
Wanted to start logging my workouts again and remembered I had this blog. As of the last 'update', I ran Madcow 5x5 for awhile to good results, messed around for a bit and am now running Wendler's 5/3/1 for the foreseeable future.

Looks like I made some okay progress over the past two years. Gains weren't spectacular, but considering the inconsistency and real-life obstacles (CPA, work, etc.), I think I'm doing okay.

Current stats:

6'2, 210lbs (in the process of cutting down to 198 or 10%ish BF, whichever comes first).

1 rep maxes:
Squat - 375lbs
Bench - 255lbs
Deadlift - 500lbs
Press - 170lbs

Will update tonight with 5/3/1 bench workout (second month/cycle)

Bench - 5 week

200x7 (felt a bit loose on these, really need to work on keeping tight and driving through the legs)

Assistance:
75lb DB bench - 10x10x7x8 (keep at 75lbs next time)