Sam - Week of 12/3

Tuesday
Squat                        3x3 335, 345, 345(1)
Bench                       3x3@245
Lat pulldown            3x5 180, 180, 200
Rolling tricep ext.    3x12 30, 35, 35
Some abs

Freaking high gravity day - the 335 on squat was supposed to be a no-stress intro to going heavy - I was hoping to finish with 365/375 for 3. My shoulder acted up on the first rep of the last set. I'm doing too much leg, not enough ass too - I don't know what the deal is.

Bench felt a lot harder than it should be too.

Thursday
DL                             3x3@405 (3,3,1 - everything hurt after the 1st rep of the last set)
OHP                          3x3 155, 165, 185(2 - got stuck halfway up the third rep!)
Cheat row                 2x5@225
Chins                        3, 4 (Damn Emily, we were supposed to do curls, which I wanted to skip)

Melanie: Dec. 1

KB swing 5 x 20@25
Will increase weight on this exercise next week.

Sam - week of 11/26

Wednesday
DL                    3x5@385 (3, 3, 4)
KB press          3x5@62 (5, 5, 12)
BB Row           3x3@225
EZ bar curl       2x20@70 (25s on each side?)

DL fails were grip going out. Got half-way up on the 4th or 5th rep and that thing started slipping out.
KB press increase on the last set was that my left biceps tendon felt good - the first two sets must have warmed it up.
A little english on the last reps of row, to be expected, but I want to start going heavier on this for a while.
Curls were actually the next morning since I didn't get to them. I should weigh that bar.

Thursday
Swimming
Some breaststroke, some freestyle, flutter kicks, etc.

Saturday
Bench              3x5@245
Front squat      3x5@185
High pull         3x5@185

Mike- week ending 11/25

Monday
Squat.     295 3x8
Bench.    205 3x8
Deadlift. 320 3x6
Band pullaparts 5x20

Tuesday
Dumbell incline press 2x7,8 @ 75
Lat pulldowns 3x12
Seated military press 115x7, 135x5
Dumbell row 105x8, 125x6
Band pullaparts 5x20

Wednesday
Squat    315 4x6. Three in wraps, 385x1, and 405x1 life sucking almost didn’t make it rep
Bench   220 4x6
Band pullaparts 5x20

Friday
Deadlifts 365 3x3, amrapx7
Bench      235 4x4, amrap of 4......no ones cares about bench...

Saturday
Squats 335 4x4, amrap of 6
Bicep curls and barbell tricep extensions 5x10
Band pullaparts 5x20

Sam - week of November 19

Last Friday (the 17th)
KB clean and press 3x3@62

Last Saturday
Power hang snatch 3x8@95/1 min interval
Power curl              3x8@115/1 min interval

Sunday
Reverse hyper        3x10@210
1/2 TGU                 3x10@30/side

Monday
We're back!
Squat                             5x5 wave 275, 295, 315, 295, 275
Bench                            3x5@225
Lat pulldown                 2x10@140
Rolling DB tricep ext    2x12@25

Some flutters, mobility, and two breaststroke laps in the pool

What a difference the 5 sets make vs. 3. A couple weeks ago I did 3x5@315 no problem. Today (Tues) I'm sore af from the squats!
Bench went well. Little left biceps tendon tenderness.
I started Rolling tricep extensions b/c Mike. I forgot how much I love these. Gotta not superset them with lat pulldowns though.

Wednesday
"...because Mike."
DL                                3x5@365
OHP                             3x5@145
DB row                        2x10 75, 80
1-arm preacher curl     2x5@25
Leg raises                    2x15

This one's called "...because Mike." because I was going to just do 315 on DL, then I thought I should go up and do 325. Then I was looking at the blog and saw Mike's comment asking where I expect to be at the end of this cycle and it got me thinking that I'm phoning DL in. So I said 345 and by the time I got to the gym that seemed silly to mess with 10s and 5s until I really started to get up there so I made it with the 25s.
I'm also happy with the press, I was concerned that my left biceps tendon would act up as I went over 135 - it didn't.

Mike, if you see this, Emily went 185, 185, 205 on DL so she should be approaching 250 max within a couple weeks. I'm saying 300 sometime during the spring. Thoughts?


Saturday
Front squat               3x12@135

Bench                       3x5@235

Supersets
High pull                 3x5@185
KB swing                3x20@62

Plate hammer curl  2x12@25
Lateral raise           2x12@25

I love plate hammer curls! Thanks, Mike!
The high pull/swing superset was surprisingly cardio intensive.
I didn't finish this with the calf raises, reverse flyes, and half TGUs that I had originally planned on. It was late and I needed drinks and dinner.

Mike - week of 11/17

Plan on using knee wraps in the spring so going to start incorporating these every one and a while to get used to the support (pain) and rebound they give.

Monday
Squats- 2x8 @ 295, threw on knee wraps and hit 385x2
Bench - 2x8@ 205
Deadlifts - 2x6 @  320

Tuesday
Incline dumbell bench 75lbs x 8,6
Lat pulldowns 4x10
Seated military press 100lbsx7, 110lbs x 7
Dumbell rows 75lb x12, 95lb x12
Barbell curls 5x8

Wednesday
Squat - 3x6 @ 315
Bench - 3x6 @ 220 (all paused)
Single leg split squats 2x8

Friday
Squats 4x4 @ 335
Bench (supposed to be 4x4 @ 235) 3x4, 2,1
Deadlift - 3x3 @ 365

All in all, decent week. More progress to be made!

MIke - week of 11/11

Most of the week was basically a glorified deload week so not too much to post except for Saturday's workout. After freezing out in the cold till 9:30 i went and lifted at a local commercial gym with a buddy. Let me tell you.... They certainly do not have much decent gym equipment for powerlifting there...

Squat
325x8 - had 1-2 reps in the tank
Bench
235x5 - bench and the bar were horrible... making excuses here but definitely going to redeem myself going forward
Deadlift
345x8 I had more in the tank but trying to just not completely tax myself yet to the point I don't recover from these types of sets.
On to the intermediate cycle of this program starting this week