this is a log.

“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, September 12, 2013

531.c2w2.squat

main:

squat

warm-up 20kgx5, 70kgx5, 85kgx5, 102.5kgx3
work sets 120kgx3, 137.5kgx3, 152.5kgx10 (203.3kg)
joker 160kgx3
fsl 120kgx10

deficit deadlifts 117.5kgx5
hanging leg raises 17.5kgx5, 20kgx16-8-4

Tuesday, September 10, 2013

531.c2w1.press

main:

press

warm-up 20kgx10, 27.5kgx5, 35kgx5, 42.5kgx3
work sets 50kgx5, 57.5kgx5, 65kgx7 (80.15kg)
joker 67.5kgx5
fsl 50kgx10-5-3

close grip bench 50kgx5, 57.5kgx16-8-4
tbar row 47.5kgx5, 57.5kgx15-8-4
revers curls 15kgx5, 17.5kgx22-11-6

Sunday, September 8, 2013

531.c2w1.deadlift

Main:

Deadlift

Warm-up 60kgx5, 75kgx5, 100kgx5, 120kgx3
Work sets 140kgx5, 162.5kgx5, 182.5kgx11 (249.35kg)
Joker 192.5kgx5
Fsl 140kgx10

Ssb squat 75kgx5, 85kgx23
Weighted sit ups 15kgx5, 17.5kgx22-11-6

Saturday, September 7, 2013

531.c2w1.bench

main:

bench

warm-up 20kgx5, 37.5kgx5, 50kgx5, 60kgx3
work sets 70kgx5, 80kgx5, 92.5kgx11 (126.4kg)
joker 97.5kgx5, 102.5kgx1

elbow was still feeling weird was hard to exert strength to get it out of the bottom

fsl 70kgx22-8-5

inclined bench 47.5kgx5, 57.5kgx15-7-4
weighted pull-ups 5kgx5, 15kgx16-8-4
curls (yes curls :o) 15kgx5, 17.5kgx22-11-6

Wednesday, September 4, 2013

531.c2w1.squat

main:

squat

warm-up 20kgx10, 60kgx5, 77.5kgx5, 95kgx3
work sets 110kgx5, 127.5kgx5, 145kgx11 (198.11kg)
joker 152.5kgx5
bbb 110kgx10x3

hlr 25kgx10x3

note:

elbows felt really sore. kinda hard to hold on the the bar
used a narrower grip. helped keep the rack tighter
tried sitting back a little more. got more hamstrings in

Tuesday, September 3, 2013

531.c1w3.press

main:

press

warm up 20kgx5, 32.5kgx5, 40kgx5, 47.5kgx3
work sets 55kgx5, 62.5kgx3, 70kgx4 (79.324kg)
joker 72.5kgx1
bbb 55kgx5x5

weighted pull-ups 30kgx5x5

Sunday, September 1, 2013

531.c1w3.deadlift

main:

deadlift

warm-up 60kgx5, 100kgx5, 115kgx3, 137.5kgx3
work sets 157.5kgx5, 177.5kgx3, 200kgx7 (246.62kg)
joker 210kgx1
bbb 157.5kgx5x3

weighted sit-ups 15kgx10x5

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