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Old 12-20-2009, 06:42 PM   #51
Brian Stone
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Sun Dec 20

No workout, but ended up doing some shoveling. We got about 20 inches.

Have to cram deload week into the next 3 days, since I'll be out of town for a few around xmas.
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Old 12-21-2009, 03:38 PM   #52
Brian Stone
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Mon Dec 21
Start of deload week

BS: 45#x5, 95x5, 120x5, 140x5

Bulgarian Split Squats: 10 R/L, 2 sets

Leg Curls: 70#x10, 80x10x2 sets

Eliptical 10 mins, good intensity

Some pullups mixed in there as well.
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Old 12-22-2009, 03:33 PM   #53
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Tue Dec 22

Weight: 225#

Press: 45#x5, 60x5, 75x5, 90x5

Alternating
Dips x5
Shrugs: 75#x10
4 sets of each

2k Row: 8:14:4
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Old 12-23-2009, 03:07 PM   #54
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Wed Dec 23

Deadlift: 135#x5, 165x5, 200x5

Planks: 2 x 1 min

Row 2k: 8:12

Wanted to do a 5k today, but didn't have it in me. Was pretty beat
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Old 12-27-2009, 01:55 PM   #55
Brian Stone
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Sun Dec 27

Last day of deload.

BP: 45#x5, 85x5, 105x5, 125x5

DB Rows: 55x10, 70x10, 85x10 (R/L)

Incline DB Press: 35x10, 40x10, 45x10

2k Row: 8:04
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Old 01-06-2010, 09:50 AM   #56
Brian Stone
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Been out of commission sick with some kind of mild flu for about a week, then just lazy the past couple days. Plan to get back to lifting today. Going to work the big lifts heavy this week to get back into it and see where I stand after 5/3/1, a deload week and then a missed week. I suspect I'll have lost a bit but have a much better strength base than a few months ago.
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Old 01-06-2010, 04:14 PM   #57
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Bowling today, but curling beers ended up somehow replacing the workout that was to follow. Tomorrow, tomorrow.
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Old 01-07-2010, 03:09 PM   #58
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Thu Jan 7
Did some random heavy lifts to gauge strength. Overall not terrible.

Press: 45#x5, 95x4, 115x2, 135x5,4,3

DB Rows (R/L): 55x5, 80x5, 95x3, 110x5,5,10

Didn't have the energy to throw in heavy squats. Hard eliptical roughly 10 mins and some jogging.
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Old 01-09-2010, 11:13 AM   #59
Brian Stone
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I had a short week of training this week and was returning from a small layoff, so kept things a bit lighter in general. Will stretch back out to a strength-based 5x3 system next week, as that's the solution that works best for me. The key now is ensuring I include regular deload weeks (will go for every 4th) and some GPP stuff to keep a decent conditioning base.

Fri Jan 8
BS: 45x5, 95x5, 135x4, 185x3
215x3, 205x4 (rough form - was rocking onto my toes - dropped weight from here)
185x5,5
135x8
Went as deep as I could last 3 sets. Form felt a lot better. Will start at 190 with deep squats next week

Cooldown: 12 mins elpitical

Sat Jan 9
BP: 45x5, 95x5, 135x3, 170x2, 190x5,5,6

DL: 135x5, 185x5, 225x4, 275x2, 315x5 (PR)
Decided to go as heavy as I could on the DL. Tried out 315 and got it. Last 4 reps were alternating grip.

Eliptical: Intervals
I'd rather do sprints here, but it's treacherous New England weather here and I don't have a place indoors to do them, so I have to make do.
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Old 01-11-2010, 03:54 PM   #60
Brian Stone
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Sun Jan 10: Rest - no workout.

Mon Jan 11:
Had quite a bit of soreness in chest and especially legs / lower back today, but worked out anyway. Hurt my weights on press, so I just did what I could.

Press: 45#x5, 75x5, 95x3, 115x2, 135x4, 115x6,5,3

DB Snatch (R/L): 30x6, 50x5, 65x5, 75x5,5

Shrugs: 95# DB's x 10,10,10,10

Just some walking other than that.
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