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Old 06-22-2013, 08:04 AM   #108
ndrwdslv
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Join Date: Feb 2013
Location: Anchorage, AK
Posts: 564
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5/3/1+ Week

C4W3D1
Deadlift 245x5/275x3/305x3
Deadlift 225x8x5

Additional two aux back exercises, don't know the names, and not my usual machines.

C4W3D2
Squat 175x5/200x3/225x4
Squat 175x3/185x3/195x3/205x3/215x3/225x3/235x3
Squat 205x2/215x2/225x3/235x2/245x2
Squat 95x10/115x10/135x10/135x10/145x10

Lost track of sets on the second bunch, whatever.
Ended up adding weight on the last 5x10 set.. felt right.
Definitely a lot of volume.

C4W3D3
BB Bench Press 150x5/170x3/190x3
BB Bench Press (SS) 190x8/205x8/210x6/215x6/225x3
Barbell Curls 70x6x5

Bailed on the fourth exercise because all the damn machines were being used, could have done DB stuff but I don't like the way DB flies feel.. need more practice.. but pec fly machine works better for me.

C4W3D4
Squat 195x5/220x3/245x4
Squat 225x2/235x2/245x2/255x2/265x2
Squat 275x1/285x0 (Failed)

Heavy day, definitely trained to failure, and had to skip the final sets/exercise..
The 285lbs I only did a negative with it, once I hit the hole, I just didn't have the back and mental strength to push it up. (no belt)
I'm going to rest up til Tuesday for the final squat session, of just singles for a new 1RM.

Last edited by ndrwdslv; 06-22-2013 at 08:21 AM.
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