“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Thursday, April 11, 2013

531.c3.w3.press

warm-up:
  • press 32.5kgx5, 40kgx5, 47.5kgx3
main:
  • press 50kgx5, 57.5kgx3, 62.5kgx6 (75kg), 50kgx8-4-3
  • close grip bench 70kgx5, 80kgx8-4-2
  • kroc rows 25kgx10, 30kgx20-10-5
  • db curls 12.5kgx10, 15kgx10-5-3
  • kipping pull-ups x30

Wednesday, April 10, 2013

Tuesday, April 9, 2013

531.c3.w3.squat

warm-up:
  • squat 20kgx5, 80kgx5, 95kgx5, 112.5kgx3
main:
  • squat 120kgx5, 135kgx3, 152.5kgx6 (183kg), 120kgx10 
    • miscalculated the reps for the drop set
    • distracted after missing the 7th 152.5kg rep
  • ssb good mornings 95kgx5, 60kgx20
    • dropped weight to go easy on the back
  • leg press 110kgx10, 150kgx10

Monday, April 8, 2013

531.c3.w3.bench

warm-up:
  • bench 50kgx5, 60kgx5, 70kgx3
main:
  • bench 75kgx5, 85kgx3, 92.5kgx8-4-3
  • inclined bench 67.5kgx5, 77.5kgx6-3-2
  • weighted pull-ups 47.5kgx5, 52.5kgx3-2-1
  • reverse curls 25kgx10, 30kgx10-6-4
  • board press 60kg no-boardx5, 1-boardx5, 2-boardx5, 3-boardx5, 2-boardx5, 1-boardx2

Friday, April 5, 2013

531.c3.w2.press + me deadlift

warm-up:
  • press 20kgx10, 30kgx5, 37.5kgx5, 42.5kgx3
main:
  • press 47.5kgx3, 52.5kgx3, 60kgx7-4-2
    • moved grip out to match bench grip
  • closed grip bench 60kgx5, 70kgx12-6-3
  • kroc rows 22.5kgx10, 25kgx25-13-7
  • db curls 35kgx5, 25kgx10-5-3
    • right arm died
me deadlift:
  • 60kgx5, 100kgx1, 140kgx1, 180kgx1, 200kgx1, 220kgx1(pr)

Thursday, April 4, 2013

531.c3.w2.deadlift

warm-up:
  • deadlift 60kgx3, 85kgx3, 102.5kgx3, 120kgx2
main:
  • deadlift 130kgx3, 150kgx3, 170kgx10 (226.6kg), 130kgx22
    • fairly conservative
  • front squats 70kgx5, 80kgx13
    • rack position limiting factor
  • snatch grip deadlifts 100kgx5, 110kgx10
    • weak grip

Monday, April 1, 2013

531.c3.w2.squat

warm-up:
  • squat 20kgx5, 60kgx5, 70kgx5, 90kgx5, 105kgx3
main:
  • squat 112.5kgx3, 127.5kgx3, 142.5kgx10 (190kg), 112.5kgx21
  • ssb good morning 82.5kgx5, 95kgx6
  • leg press 50kgx10x3
    • slight pain in left lower back under high pressure
    • rest week soon
      • decide at end of the week