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Month 1: 11/28/2011 - 12/22/2011

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SUPPLEMENTAL WORK

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BENCHMax90%EST. MAXWeightReps

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94.055684.6500494.0556834

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SetsRepsPercentagePoundsReps CompletedCommentsStrict Pull-ups: 5x10

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Week 1350.650.750.8555.02252663.4875371.9525345516W, 11/30. Should have done this on Tues. Good set.Push-ups: 5x15 (Elevated on Rings)

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Week 2330.70.80.959.25502867.72003276.1850363313T, 12/6. Felt good.

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Week 335,3,10.750.850.9563.4875371.95253480.4175385312T, 12/13. Think I have a cold. Speed through this set so class can use pull-up bars. Satisfied.

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Week 4350.40.50.633.86001642.3250250.790024555T, 12/20. Used chains and did speed bench press with these weights. Very light.

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DEADLIFTMax90%EST. MAXWeightReps

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212.2807191.05263212.28071933

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SetsRepsPercentagePoundsReps CompletedCommentsRomanian Deadlift: 5x15

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Week 1350.650.750.85124.1842095143.2894725162.39473555511S, 12/3. Sore lower back. Stopped when lost back.Lunges: 5x20

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Week 2330.70.80.9133.736841152.842104171.9473673313R, 12/8. Time to shave those calluses. Could not continue since my extremely built-up calluses got in the way and started to really hurt.Prowler Push, heavy: 7x1

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Week 335,3,10.750.850.95143.2894725162.3947355181.49999855310W, 12/14. I set a goal of reaching 10 and then once I met the goal, I just stopped. Had more in me, with a good back but mentally checked out.

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Week 4350.40.50.676.42105295.526315114.631578555W, 12/21. So trivial. Should have done this set as deficit deadlifts. Blah. Not sore this week. Lame. Sprinted with PP.

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PRESSMax90%EST. MAXWeightReps

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76.4057568.76517576.4057565.55

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SetsRepsPercentagePoundsReps CompletedCommentsStrict Pull-ups: 5x10

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Week 1350.650.750.8544.6973637551.5738812558.450398755511F, 12/2. Idk why strict press is so hard!!Ring Dips: 5x15

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Week 2330.70.80.948.135622555.0121461.8886575337W, 12/7. I know I did arms yesterday, but they felt good today (and def way better than my legs!). Press takes a lot out of me. Strict pull-ups were difficult. Myarms are sore now.

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Week 335,3,10.750.850.9551.5738812558.4503987565.32691625538R, 12/15. Last rep, back was over-arched. Need to get better at keeping my core tight. Going to start doing weighted dip sets.

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Week 4350.40.50.627.5060734.382587541.259105555R, 12/22. Yeah I think we are done with 5/3/1. Weighted dips today for supplement work.

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SQUATMax90%EST. MAXWeightReps

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181.4835163.33515181.48351653

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SetsRepsPercentagePoundsReps CompletedCommentsPistols: 5x10 (w/ barbell overhead)

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Week 1350.650.750.85106.1678475122.5013625138.83487755516M, 11/28. Disappointed with performance. Wanted to get 20+. Messed up math on 2nd set and did 10# less.GHD Sit-Ups: 5x25

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Week 2330.70.80.9114.334605130.66812147.001635338M, 12/5. Disappointed again. Weight is light but reps won't come out! Aimed for 10+, but fell short. Sore lower back.Sled Pull, heavy: 7x1

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Week 335,3,10.750.850.95122.5013625138.8348775155.1683925539M, 12/12. Probably had a couple more reps in me. Need to stop holding my breath. Taking too long at the top. Sore throat. Feeling sick, but a good day. Pistols extremly difficult.

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Week 4350.40.50.665.3340681.66757598.00109555M, 12/19. Decided to try out my new chains on the deload set. Easy. Feel like I haven't gotten much out of 5/3/1.

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Weight x Reps x .0333 + Weight = Estimated 1RM

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- Warm-up: 1x5 at 40%, 1x5 at 50%, 1x3 at 60%

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- LAST SET = (Reps) + Max reps, except for Week 4

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