Bench 4/20/11

Paused CGB: 135 x 5, 185 x 3, 225 x 2, 245 x 2, 265 x 2, 290 x 2, 305 x 2, 315 x 2, 275 x 8 (touch and go)

Wide Grip Pause: 245 x 6 x 2

Dead Bench: 285 x 1 x 6

DB military press: 3 sets of 12

Incline Fly: 3 sets of 15

Lateral Raise: 3 sets of 12

Hanging Leg Raise: 3 sets of 10

Ab Wheel: 3 sets of 10

This was a fairly tough workout, had to do it after deadlifting the day before since I am traveling later in the week.

Deadlift 4/19/11

Dead: 135 x 5, 225 x 3, 315 x 3, 365 x 2, 405 x 2, 470 x 2, 495 x 1, 510 x miss, 365 x 3 x 8

Sumo Speed Pulls: 225 x 3, 245 x 3, 275 x 3, 295 x 3, 315 x 3, 335 x 3, 365 x 3

Pullups: 3 sets of 5 (elbow really hurting)

Bent over row: 235 x 5 x 3

Lat Pulldown: 5 sets of 6

Shrugs: 275 x 20 x 4

TRX Fallouts: 3 sets of 10

Pretty crap workout. Didn't feel good on the pull, elbow was killing on pullups. Jsut had to push through.

Events 4/17/11

Log Press: 90 x 5, 140 x 3, 180 x 3, 200 x 3, 215 x 10

Strict Press: 140 x 8, 160 x 5, 180 x 3, 200 x6

Farmers Walk: 260 x 60', 280 x 60', 300 x 60'

Atlas Stone: 270 x 2, 310 x 1, 360 x 1 x 4

Arm over Arm pull: 300 x 60' x 4

This was an awesome events day for me. I managed to tie a log PR with 215 x 10, set a new rep PR on strict press with 200 x 6 (one better than my previous rep PR), hit a farmer's PR, and did more reps with the 360 stone than I have in any previous workout. I was very pleased with events today!

Low Body Deload 4/16/11

45 degree raise: 4 sets of 10

Leg extension: 3 sets of 15

Leg curl: 3 sets of 10

Calf raise: 3 sets of 20

Ab machine: 3 sets of 15

Hanging leg raise: 2 sets of 10

Unweighted goodmornings: 3 sets of 10

This was a light workout. I felt after heavy squats last week and heavy deads earlier this week that I needed a deload. this was supposed to be my deload week on the 5/3/1 program so I went with it. This workout only took about 25 mins, it was just a continuous superset.

Bench 4/14/11

Close Grip Pause:

135 x 10, 185 x 5, 210 x 3, 230 x 2, 250 x 2, 265 x 2, 280 x 2, 300 x 2

Touch and Go: 275 x 5

Wide Grip Pause: 225 x 6 x 2

Dead Bench: 265 x 1 x 5, 265 x 9

DB Military Press: 3 sets of 15

Lat Pulldown: 4 sets of 10

Incline Flies: 3 sets of 20

Lateral Raise: 3 sets of 10

Ab Wheel: 3 sets of 10

I did not take a deload as planned since we are starting a new program for bench. The numbers were very light this workout so I felt like that was a deload in and of itself.

Deadlift 4/12/11

Deads: 135 x 5, 225 x 3, 315 x 2 x 2, 405 x 2, 445 x 2, 475 x 2, 505 x 4, 365 x 3 x 6

Lat Pulldown: 3 sets of 12

Face pull: 3 sets of 15

Bent over row: 230 x 8 x 3

Shrug: 275 x 15 x 3

Decline Situps: 3 sets of 15

Got in some good pulls, but still feeling very weak at the start of the pull. Hamstrings were still pretty sore from Sunday. Wanted to die after the down sets.

Events 4/10/11

Log: 90 x 5, 140 x 3, 180 x 3, 210 x 3, 240 x 1, 250 x 2, 200 x 12

Farmers Walk: 210/hand X 180', 210/hand x 190 '

Stones: 270 x 5, 310 x 3, 360 x 1