Spreadsheet: 70266920-ff38-48c9-a5cf-920138ad7d13
Sheet: Sheet1

Month 1: 11/28/2011 - 12/22/2011
 |  |  |  |  |  |  |  |  |  |  |  |  |  | SUPPLEMENTAL WORK
BENCH | [NAME] | 0.9 |  |  |  | EST. MAX | Weight | Reps
 |  |  |  |  |  |  | 83 | 4
 | Sets | Reps | Percentage |  |  | Pounds |  |  | Reps Completed |  |  | Comments |  | Strict Pull-ups: 5x10
Week 1 | 3 | 5 | 0.65 | 0.75 | 0.85 |  |  |  | 5 | 5 | 16 | W, 11/30.  Should have done this on [NAME].  [NAME] set. |  | Push-ups: 5x15 (Elevated on Rings)
Week 2 | 3 | 3 | 0.7 | 0.8 | 0.9 |  |  |  | 3 | 3 | 13 | T, 12/6.  [NAME] good.
Week 3 | 3 | 5,3,1 | 0.75 | 0.85 | 0.95 |  |  |  | 5 | 3 | 12 | T, 12/13. Think I have a cold.  Speed through this set so class can use pull-up bars.  Satisfied.
Week 4 | 3 | 5 | 0.4 | 0.5 | 0.6 |  |  |  | 5 | 5 | 5 | T, 12/20.  Used chains and did speed bench press with these weights.  Very light.
DEADLIFT | [NAME] | 0.9 |  |  |  | EST. MAX | Weight | Reps
 |  |  |  |  |  |  | 193 | 3
 | Sets | Reps | Percentage |  |  | Pounds |  |  | Reps Completed |  |  | Comments |  | Romanian Deadlift: 5x15
Week 1 | 3 | 5 | 0.65 | 0.75 | 0.85 |  |  |  | 5 | 5 | 11 | S, 12/3.  Sore lower back.  Stopped when lost back. |  | Lunges: 5x20
Week 2 | 3 | 3 | 0.7 | 0.8 | 0.9 |  |  |  | 3 | 3 | 13 | R, 12/8.  Time to shave those calluses.  Could not continue since my extremely built-up calluses got in the way and started to really hurt. |  | [NAME], heavy: 7x1
Week 3 | 3 | 5,3,1 | 0.75 | 0.85 | 0.95 |  |  |  | 5 | 3 | 10 | W, 12/14.  I set a goal of reaching 10 and then once I met the goal, I just stopped.  Had more in me, with a good back but mentally checked out.
Week 4 | 3 | 5 | 0.4 | 0.5 | 0.6 |  |  |  | 5 | 5 | 5 | W, 12/21.  So trivial.  Should have done this set as deficit deadlifts.  [NAME].  Not sore this week.  [NAME].  Sprinted with PP.
PRESS | [NAME] | 0.9 |  |  |  | EST. MAX | Weight | Reps
 |  |  |  |  |  |  | 65.5 | 5
 | Sets | Reps | Percentage |  |  | Pounds |  |  | Reps Completed |  |  | Comments |  | Strict Pull-ups: 5x10
Week 1 | 3 | 5 | 0.65 | 0.75 | 0.85 |  |  |  | 5 | 5 | 11 | F, 12/2.  [NAME] why strict press is so hard!! |  | [NAME]: 5x15
Week 2 | 3 | 3 | 0.7 | 0.8 | 0.9 |  |  |  | 3 | 3 | 7 | W, 12/7.  I know I did arms yesterday, but they felt good today (and def way better than my legs!).  Press takes a lot out of me.  Strict pull-ups were difficult.  Myarms are sore now.
Week 3 | 3 | 5,3,1 | 0.75 | 0.85 | 0.95 |  |  |  | 5 | 3 | 8 | R, 12/15.  Last rep, back was over-arched.  Need to get better at keeping my core tight.  Going to start doing weighted dip sets.
Week 4 | 3 | 5 | 0.4 | 0.5 | 0.6 |  |  |  | 5 | 5 | 5 | R, 12/22.  Yeah I think we are done with 5/3/1.  Weighted dips today for supplement work.
SQUAT | [NAME] | 0.9 |  |  |  | EST. MAX | Weight | Reps
 |  |  |  |  |  |  | 165 | 3
 | Sets | Reps | Percentage |  |  | Pounds |  |  | Reps Completed |  |  | Comments |  | Pistols: 5x10 (w/ barbell overhead)
Week 1 | 3 | 5 | 0.65 | 0.75 | 0.85 |  |  |  | 5 | 5 | 16 | M, 11/28.  Disappointed with performance. Wanted to get 20+.  Messed up math on 2nd set and did 10# less. |  | [NAME]: 5x25
Week 2 | 3 | 3 | 0.7 | 0.8 | 0.9 |  |  |  | 3 | 3 | 8 | M, 12/5.  Disappointed again.  Weight is light but reps won't come out!  Aimed for 10+, but fell short.  Sore lower back. |  | Sled Pull, heavy: 7x1
Week 3 | 3 | 5,3,1 | 0.75 | 0.85 | 0.95 |  |  |  | 5 | 3 | 9 | M, 12/12.  Probably had a couple more reps in me.  Need to stop holding my breath.  Taking too long at the top.  [NAME] throat.  Feeling sick, but a good day. Pistols extremly difficult.
Week 4 | 3 | 5 | 0.4 | 0.5 | 0.6 |  |  |  | 5 | 5 | 5 | M, 12/19.  Decided to try out my new chains on the deload set.  Easy.  Feel like I haven't gotten much out of 5/3/1.
 |  |  |  |  |  | Weight x Reps x .0333 + Weight = Estimated 1RM
 |  |  |  |  |  | - Warm-up: 1x5 at 40%, 1x5 at 50%, 1x3 at 60%
 |  |  |  |  |  | - LAST SET = (Reps) + Max reps, except for Week 4