W/E 10/10

Another awesome week!  I can honestly say the only lift that is hard for me right now is the military press.  However, I realized today that I have the formula on my spreadsheet messed up!  I fixed it now and hopefully that will help things along!

Here is how the week went:

Day 1
Squats: 3 warms, 110/3, 130/3, 145/5
Front squats: 2 warms, 55/12, 12
Leg curls: 2 warms, 40/12, 12
Leg ext: 40/15 x 5

Day 2
Bench Press: 3 warms, 80/3, 90/3, 105/6
Incline DB press: 2 warms, 32/12, 12
Push ups: "knees" 5 x 10
Triceps ext: 1 warm, 28/12, 12
Triceps pushdown:  1 warm, 40/12,12

Day 3
Deads: 3 warms, 105/3, 120/3, 135/5
One arm row: 24/15 x 5
Wide grip pulldown:  2 warms, 70/12, 12
Low cable row:  60/12 x 4

Day 4
Military press: 3 warms, 55/3, 60/3, 70/3
Side laterals: 2 warms 19/12, 12
Face pulls: 2 warms, 40/15, 15
BB curls:  2 warms, 45/12, 12
Hammer curls:  15/12, 12, 24/10, 10

W/E 10/3

So we started the 2nd wave of our 5/3/1 routine without taking a de-load week and it felt good.  Only thing was I only got 1 extra rep on my squat and bench and none on military presses :(  
Other than that we went up on a lot of exercises!

Day 1
BB Squat: 3 warms, 105/5, 120/5, 135/6
Front Squats:  2 warms, 50/12, 12
Leg curls:  2 warms, 40/12, 12
Leg ext:  40/15 x 5

Day 2
Bench Press:  3 warms, 75/5, 85/5, 100/6
Incline DB press:  2 warms, 32/10, 10
DB flys:  1 warm, 28/10, 10
Triceps ext: 1 warm, 28/12, 12
Triceps pushdown:  1 warm, 40/12, 12

Day 3
Deads:  3 warms, 100/5, 115/5, 130/10
One arm row:  24/15 x 5
Wide Grip pulldown:  2 warms, 70/10, 10
Low cable rows:  60/15 x 5

Day 4
Military press:  3 warms, 50/5, 55/5, 65/5
Side laterals:  2 warms, 19/12, 10
Face pulls:  2 warms, 40/15, 15
BB curls:  2 warms, 45/12, 12
Hammer curls: 2 warms, 19/12, 12