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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; This is true. Hits just knows what he wants and he is going for it. I seem to like to ...


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Old 11-25-2009, 09:45 AM   #1171
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This is true. Hits just knows what he wants and he is going for it. I seem to like to be flustered about my direction of lifting at all times. lol

I just read the 5/3/1 stuff. It sounds pretty awesome. I'm thinking about starting it up in february after the DR. Not sure which template yet but it sounds like a no BS program that is very consistent.

IW
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Old 11-25-2009, 08:45 PM   #1172
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Wednesday Nov 25th/2009

Volume Deload Cont'd
...biceps don't count... lol

BB Military Press
bar x 8
95lb x 5
115lb x 3
140lb 3x1, 2x2

I haven't done MP for what seems like a long time. It was good to get back at it again.

Rack Pulls (+~5")
135lb x 5
225lb x 4
275lb x 2
315lb x 1
365lb x 1
385lb x 1

All the pads were busy so I just did rack pulls.

Pull Ups
bw 5x5

Preacher Curls
2 plates 3x7
1 plate 1x20

Thoughts

Well I'm really frustrated with my diet. I can see the results on my body but its making me feel like shit... literally.

This is the 3rd week in arow I'll be forced to take a laxative. WTF is going on? I thought 40-30-30 was supposed to be a pretty "balanced" diet?

On a positve note I talked to a PL'er today that was very friendly. He said he was doing strongman and recently has started training for PL'in. He is putting up some damn impressive weights. 17xxlb geared total I think. He said he is heading to Nationals in Quebec. Is that where you're going Talo?

IW
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Old 11-25-2009, 09:16 PM   #1173
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Nope. I'm not sure what fed he id , CPU maybe ?

The nationals I'm doing are in Calgary with the GPC.
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Old 11-28-2009, 05:03 PM   #1174
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Saturday Nov 28th/2009

BW: 186.8lb

Decline Bench
bar x 10
135lb x 5
185lb x 3
205lb x 2
225lb x 1
245lb x 1
255lb 2x1

Front Squats
mobility - leg swings (front and side), bw squats, squat to stand, calf stretches
bar x 5
115lb x 3
135lb x 3
165lb x 3
185lb x 3
195lb x 3

Hams to calves. Felt great and strong.

Hamstring Curl
50lb 1x8,10,9

Clean & Press
40kg 3x2
50kg 3x2
50kg x 10 (strict press)

I was trying to teach my buddies the C&J. Its tough because I'm no expert at it myself. I got a little carried away at the end.

Thoughts

Well I'm up a pound but I figured I would be. Not sure where to take this diet. I have to sit down and figure out something new I guess tomorrow. Too bad its grey cup day 2morrow!

IW
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Old 11-30-2009, 09:05 PM   #1175
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Monday Nov 30th/2009


Bench
bar x 10
135lb x 5
165lb x 4
185lb x 3
205lb 5x5

I am quite sure this is a volume PR for me. It wasn't even as much of a grinder as I thought. Nice.

Squats
mobility work
bw 2x5
bar x 5
135lb x 5
185lb x 3
215lb x 1
235lb 5x3

The mobility work really makes a nice difference. I feel like I am solid right off the get go instead of the first couple sets being really awkward. I decided to drop the volume on this a little and continue progressing.

Standing Rows
165lb 5x5

I think my upper back need some volume right now. My lats are not too impressive.

Thoughts

Well I've been off the diet since thursday. I've got a new plan figured out. I substituted tuna for ground beef, added some broccoli, and am switching the ratios to 40-20-40 (P-C-F). I will start this on wedneday and see how it goes.

IW
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Old 11-30-2009, 09:45 PM   #1176
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How did things change for you since yo stopped your diet?

When your on do you write down your food intake everyday ? Do you weigh everything out?

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Old 12-01-2009, 06:20 AM   #1177
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When I'm on my diet I don't write down everything I eat because I follow the same diet plan everyday (or at least 5 weekdays). I weigh out my food so its the same each day. On the weekends I don't worry too much about total cals but I get as many clean meals as possible and if I go out for supper or somethign I dont' worry about it.

When I was off my diet things got better but didn't totally go back to normal. I am starting to wonder if I should go see a doctor?

IW
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Old 12-01-2009, 09:07 PM   #1178
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Tuesday Dec 1st/2009

Cardio - 30mins Tmill

IW
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Old 12-02-2009, 08:56 AM   #1179
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I woke up this morning and could clearly see 4 abs in the mirror. Making progress is good. Morning dehyration helps. lol

IW
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Old 12-02-2009, 02:45 PM   #1180
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Good stuff Dub

Nice front squats bro!
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