March 2011

March 1 - 5/3/1
MP 115 5/1
MP 130 3/1
MP 145 4/1 = 164.314
Dips 8/4
Dips 7/1
LPD 145 10/3
LPD 145 9/1
LPD 105 18/1

March 2 - 5/3/1
DL 220 5/1
DL 245 3/1
DL 275 8/1 = 348.26
GM 120 12/5
Leg Raises 10/2
Leg Raises 9/1
60 second planks 3

March 3
C2 rower 4k 17:32.0
2:11.5 split

March 4 - 5/3/1
BP 160 5/1
BP 180 3/1
BP 200 3/1 = 219.98
DB BP 50 13/5
DB Row 75 8/5

March 5 - 5/3/1
BS 170 5/1
BS 190 3/1
BS 215 9/1 = 279.4355
BS 135 10/5
Leg Curl 140 10/5

March 7
C2 rower 4k 17:30.4
2:11.3 split

March 10 - 5/3/1 deload
MP 65 5/1
MP 85 5/1
MP 95 5/1
Dips 9/1
Dips 8/2
Pulley Lateral Raises 30 12/2
LPD 140 10/2
LPD 140 8/1
C2 rower 2k 8:47.2
2:11.8 split

March 11 - 5/3/1 deload
DL 135 5/1
DL 155 5/1
DL 175 5/1
BS 135 5/3
Hanging Leg Raises 10/3
60 second planks 3

March 12 - 5/3/1 deload
BP 135 5/3
DB BP 50 10/3
DB Row 75 10/3

new training max
MP 155
DL 300
BP 210
BS 235

March 14 - 5/3/1
MP 100 5/1
MP 115 5/1
MP 130 7/1
Dips 9/1
Dips 8/4
LPD 145 10/3
LPD 145 9/1
LPD 105 18/1
Pulley Raises 30 12/2

March 16 - 5/3/1
DL 195 5/1
DL 225 3/1
tweaked lower back stopped workout

March 17 - 5/3/1
BP 135 5/1
BP 160 5/1
BP 180 9/1 = 233.946
DB BP 50 15/2
DB BP 50 13/1
DB BP 50 12/1
DB BP 50 11/1
DB Row 75 10/4
Facepulls 90 20/1
Pushdowns 90 12/2
Rev Grip Pushdowns 16/1

March 21 5/3/1
MP 110 3/1
MP 125 3/1
MP 140 6/1 = 167.972
Dips 9/2
Dips 8/3
LPD 145 10/3
LPD 145 9/1
LPD 105 20/1
Pulley Raises 30 14/2

March 22 - 5/3/1
DL 195 5/1
DL 225 5/1
DL 255 9/1 = 331.4235
BS 135 10/5
Hanging Leg Raises 10/3
60 second planks 3
DL not bad considering injury last week

March 24 - 5/3/1
BP 145 3/1
BP 170 3/1
BP 190 6/1 = 227.962
DB BP 50 15/2
DB BP 50 14/1
DB BP 50 13/2
DB Row 75 10/4
Facepulls 100 20/1
Pushdowns 90 12/2
Rev Grip Pushdowns 30 16/1

March 25
C2 rower 4k 17:30.4
2:11.3 split

March 26 - 5/3/1
BS 155 5/1
BS 175 5/1
BS 200 12/1 = 279.92
BS 135 10/5
Leg Curl 140 10/5

March 28 - 5/3/1
MP 110 3/1
MP 125 3/1
MP 140 5/1
Dips 9/3
Dips 8/2
LPD 145 10/3
LPD 130 10/1
LPD 105 25/1
Pulley Raises 30 16/2
repeating week 2 of press to synch with DL and BS

March 29 - 5/3/1
DL 210 3/1
DL 240 3/1
DL 270 11/1 = 368.901
BS 135 10/5
Hanging Leg Raises 10/3
60 second planks 3