Weight Lifting Log Oct 12 - 31, 2012

Here are my logs for the past 3 weeks or so. During the second week of October, I had worked my way up to
my previous maxes except this time I was about 5lbs lighter and my body fat has gone from mid %15 to mid %13. I even was able to set some new 1RM PRs!

During the entire 3 weeks I was pretty busy at work. So I shortened my workouts by doing fewer reps while keeping the top sets at a high percentage of my
1 rep maxes. I enjoy this type of rep scheme a lot more than the higher volume low weight work.

By the end of October I had started focusing on one or two big lifts then finishing my workout with lighter assistance work to keep the workouts short.


Log Oct 12 2012

Weight 181
Bf 13.9

My IF plan w12 d3

Skipped

#Squat
0x5@225


#Bench press
1x3@185
1x1@235
1x1@245
1x1@255 pr
1x1@260 pr
1x1@265 pr

#Pendlay row
1x5@135
1x3@185
1x0.5@245

#Dip
3x5@75

---

Log oct 15 2012
Bw 178.5
Bf

My IF plan w13 d1


#Squat
1x5@225
1x1@275
1x1@315
1x1@335
1x0@350

#Standing Overhead Press
3x5@135


#Deadlift
1x5@225
1x3@315


#pullup
3x5@60

---

Log Oct 17 2012

Weight 181
Bf 13.3

My IF plan w13 d2

Skipped

#Squat
0x5@225


#Bench press
1x5@135
1x5@185
1x5@225
1x3@235

#Pendlay row
1x5@135
2x5@185


#Dip
3x3@80

---

Log oct 19 2012
Bw 182
Bf 13.5

My IF plan w13 d3

Skipped squat

#Squat
1x5@225
1x1@275
1x1@315
1x1@335
1x0@350

#Standing Overhead Press
3x5@135


#Deadlift
1x5@225
1x5@275
1x3@315
1x1@355

#chinup
1x18
1x7
1x5

---

Log Oct 22 2012

Weight 180
Bf

My IF plan w14 d1

Squat 2nd

#Squat
1x12@135
1x10@155
1x8@175


#Bench press
1x5@135
1x5@185
1x4@225
1x4@235


#Pendlay row
1x10@135
2x12@135


#Dip
1x20
1x17
1x13

---

Log oct 24 2012
Bw 182
Bf

My IF plan w14 d2


#Squat
1x5@225
1x3@275
1x3,1@315


#Standing Overhead Press
3x5@135


#Deadlift
1x1@365

#power Clean
1x5@135


#pullup
1x15
2x7

---

Log Oct 26 2012

Weight 182.5
Bf 13.6

My IF plan w14 d3

Squat 2nd

#Squat
3x10@135


#Bench press
1x5@135
1x5@185
1x4@225
1x3@240
1x8@185


#Pendlay row
1x12@135
2x10@155


#Dip
1x20
2x12

---

Log oct 29 2012
Bw 184
Bf 14

My IF plan w15 d1


#Squat
1x5@225
3x5@275


#Standing Overhead Press
1x5@135
2x5@145


#Deadlift
1x5@225
3x3@315

#power Clean
1x2@135


#chinup
1x17
1x8
1x7

---

Log Oct 31 2012

Weight
Bf

My IF plan w15 d2

Skipped Squat

#Squat
0x10@135


#Bench press
1x5@135
1x5@185
1x4@225
1x2@245
1x10@185


#Pendlay row
1x5@135
3x10@155


#Dip
1x20
1x12
1x13