Strong 15, Week 5: Squat & Deadlift

Squat

Regular: 147/5, 170/4, 199/3, 220/2, 234/1, 258/1, 264/1
Pause: 205/3,3

* Felt strong in the squat tonight- rep speed was fast, depth was low, pauses were long. Definitely an A+ squat session.

Deadlift

186/5, 223/4, 260/3, 298/2, 316/1, 327/1, 335/1, 279/3,3

* Deadlifts were normal- nothing difficult, nothing overly fast.

Lying Hamstring Machine

95/20,20

Strong 15, Week 4: Back & Curls

Chins (various grips)

11,9,8,8

Pendlay Rows

158/10.10

Barbell Shrugs

203/20,20

Standing EZ Bar Curls

65/20,20

Strong 15, Week 4: Bench Press

Bench Press

123/5, 143/4, 168/3, 185/2, 192/1, 205/1, 217/1, 173/17

DB Incline Press

70/10,10,10,10,10

DB Flat Fly

35/20,20

Triceps Pushdowns- Double Pulley

100/20,20,20,20

Notes:
- I did a lot of the flat benching using paused reps.
- Took shorter than normal rest periods between all sets in all exercises.
- Similar to my last workout, I did Phase I assistance work even though this is the first part of Phase II.  This was to make up for lost sets during Week 2 of Phase I.  I am now caught up and will do the prescribed sets for the remainder of the program.

Strong 15, Week 4: Squat & Deadlift

Squat

Regular: 147/5, 170/4, 199/3, 220/2, 228/1, 243/1, 258/1
Pause: 190/3,3,3

Deadlift

149/5, 186/4, 223/3, 260/2, 298/1, 316/1, 327/1, 260/3,3

Leg Curls- Lying Hamstring Machine

90/20,20,20,20
(The program calls for only two sets in Week 4, but I did four sets because I only did two sets in Week 2 when I should have done four.)

Strong 15, Week 3: Back & Biceps

Chins (various grips)

10,9,7,7,7

DB Row

85/10,10,10,10

Barbell Shrugs

198/20,20,20,20

Curls

Preacher Bench, EZ Bar: 60/20,20,20,20

Strong 15, Week 3: Bench Press

Bench Press

112/5, 132/4, 152/3, 169/2, 199/1, 204/1, 209/1, 180/15

Incline DB Press

70/10,10,10,10,10

DB Fly

30/20,20

Triceps Pushdown- Double Pulley

100/20,20,20,20

Strong 15, Week 3: Squat & Deadlift

Squat

Regular: 135/5, 155/4, 182/3, 201/2, 236/1, 241/1, 251/1
Pause: 201/3,3

Deadlift

170/5, 204/4, 238/3, 272/2, 299/1, 307/1, 317/1, 272/3,3

Hamstring Curl Machine

90/20,20,20,20 

Strong 15, Week 2: Back & Curls

As mentioned in my previous post, I committed quite the brain fart regarding the accessory work of this program. In an effort to make up for the lost sets, I will extend the accessory volume of Weeks 1-3 through the first two days of Week 4. 

Tonight's workout was the final one of Week 2, and the amount of sets I performed were correct.

Chins

9,9,8,8,8

DB Row

85/10,10,10,10

Barbell Shrugs

193/20,20,20,20

Curls

Preacher, using the EZ Bar: 65/20,20, 60/20, 55/20

Strong 15, Week 2: Bench Press

If Paul Carter wasn't Paul Carter, I would question this, but he's Paul Carter, so I am just going to do what he says.

Why would I question if someone else wrote it? Today's session was super easy... did it in about 40 minutes and absolutely none of it was challenging.

But, as I said, he's Paul Carter, so I will keep on keeping on.

Bench Press

112/5, 132/4, 152/3, 169/2, 180/1, 198/1, 203/1, 169/19

DB Incline Press

75/10,10,10

Flat DB Fly

30/20

Tricep Pushdown Machine (Double Pulley)

110/20,20

Strong 15, Week 2: Squat & Deadlift

My upper back has been surprisingly sore for the last two days after doing DB rows & shrugs. This is probably due to the fact that my body isn't used to those movements.

Squat

Regular: 138/5, 158/4, 182/3, 202/2, 214/1, 235/1, 242/1
Pause: 188/5,5

Deadlift

170/5, 207/4, 238/3, 272/2, 299/1, 307/1, 317/1, 255/3,3,3

Unfortunately, I screwed up the weights on the 3 sets of 1. I was supposed to do 289, 299, and 306 for 1, but I ended up doing 299, 307, and 317.  This was because I folded the piece of paper with the template on it, and ended up reading the Week 3 deadlift row instead of Week 2. Therefore, I will do the same weight on the three sets of singles next week.

Leg Curls- Lying Hamstring Machine

95/20,20

Strong 15, Week 1: Back & Curls

Chins (Bodyweight, about 220)

9,9,7,7,9

DB Rows

- Haven't done these in years

80/10,10,10,10

Barbell Shrugs

- Haven't done these in years

188/20,20,20,20

Curls

EZ Bar: 60/20,20,20,20

Strong 15, Week 1: Bench Press

Bench Press

115/5, 135/4, 155/3, 165/2, 175/1, 185/1, 205/1, 155/21

DB Incline Press

80/10, 80/8, 70/10, 70/10, 70/10

DB Flat Fly

25/20,20

Tricep Pulldown
 - Double Pulley Machine:

100/20,20,20,20

Strong 15, Week 1: Squat & Deadlift

I've decided to give Paul Carter's LRB 365 a try for 2013. We'll see if I last throughout the year. The first 12 weeks are the familiar Strong 15 for squats, deadlifts, and bench press, along with some accessory work.

I've used the following numbers for my 12 week template:
Squat: 315
Bench Press: 265
Deadlift: 400

Per the program, I am using numbers below my grinding out 1RM's for the template. Hopefully, I will set new 1RM's in these three exercises about 12 weeks from now.

Squat

Regular Squat: 134/5, 154/4, 182/3, 201/2, 209/1, 223/1, 235/1

Pause Squat: 174/5,5

Deadlift

136/5, 169/4, 204/3, 238/2, 273/1, 289/1, 299/1, 238/3,3,3

Hamstring Leg Curl Machine

100/20, 90/20,90/20, 90/20