Week 25: Recovery Day

Box Squats

Warm Up: 42/10, 133/5, 183/5
Work Sets: 253/5,5

Press

Warm Up: 42/10, 92/7
Work Sets: 142/5,5,5, 162/1, 173/1, 182/0
* I felt good during the sets of lighter weight, so I decided to go for a PR. I missed at 182- moved the weight for about 1/2 rep. Looking back at it, I should have tried 178 or 179.  I will be smarter with my weight selection next time.

Pullups

7,6,5

Pendlay Rows

193/3, 198/3, 208/3

Video: Pendlay Rows- 208/3  

Week 25: Volume Day

Bench Press

132/5, 152/4, 177/3, 195/2, 216/1, 229/1, 247/1, 208/8

This was Week 9 of the Paul Carter Strong 15. Next week calls for only one set at 50% of the 1 rep max that I will attempt the following week.  Based on the spreadsheet, 208/8 should translate to a 258 lb. 1 rep max, which would be a personal record if I am able to do it.  I will attempt it two weeks from today.

Incline: 172/10, 182/7, 182/5
3 sets of DB triceps extensions


Squats

Warm Up: 42/10, 133/5, 223/5, 253/2
Work Sets: 278/5,5,5,5,5


Video: Squats- 278/5

Week 24: Intensity Day

Squats

Warm Up: 42/10, 133/5, 183/5, 223/3, 253/1
Work Set: 283/5

Press

Warm Up: 42/12, 92/6, 132/4, 153/2
Work Sets: 163/5, 168/1, 174/1, 177/1 (personal record)

Chinups

I found a belt, so I was able to load weight onto it, instead of the difficult task of holding a dumbbell with my feet.

15/5,5,4
25/3

Curls

42 pound bar for 45 reps

* Finished up with 3 sets of the ab wheel for 10 reps each.

Week 24: Recovery Day

Box Squats

Warm Up: 47/11, 138/5, 188/4
Work Sets: 248/5,5

Bench Press

132/5, 152/4, 177/3, 197/2, 208/1, 222/1, 234/1, 195/10 (tried for an 11th rep, but failed)

Incline Press- 172/9, 177/7
Triceps- 3 sets of lying triceps extension using a dumbbell

Pullups

7,5,5 1/2 (7 is a personal record)

Pendlay Rows

193/3,3,3

Week 24: Volume Day

Squats

Warm Up: 42/10, 133/7, 223/4
Work Sets: 273/5, 293/4, 315/1, 273/5, 273/5, 273/5

Press

Warm Up: 42/15, 92/6, 132/5
Work Sets: 155/5,5,5,5,5

Deadlifts

Warm Up: 133/10, 223/5
Work Sets: 313/5, 343/1

The tweak in my lower back seems to be completely healed and it felt great to be under the bar again!

Week 23: Recovery Day

Press

Warm Up: 47/15, 97/7, 137/5 
Work Sets: 147/5,5,5

Pullups

6,6,5+1

Chinups

15/5,4,5

Curls

42/40,30 (I curled the 42 pound bar for as many reps as I could for 2 sets.)

Week 23: Bench Press & Back

Bench Press

130/5, 151/4, 177/3, 195/2, 205/1, 216/1, 229/1, 182/14
 
Assistance Work:
    * Incline Press: 162/12, 172/8
    * 3 sets of triceps pushdowns

Pullups

6,5,5

Chinups

15 lb. DB/4,4,4

Abs

Plank: 3 sets- 1 minute; 45 seconds; 50 seconds