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iron_worker · 11-25-2009, 08:45 AM

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

iron_worker · 11-25-2009, 07:45 PM

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

TALO · 11-25-2009, 08:16 PM

Nope. I'm not sure what fed he id , CPU maybe ?

The nationals I'm doing are in Calgary with the GPC.

iron_worker · 11-28-2009, 04:03 PM

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

iron_worker · 11-30-2009, 08:05 PM

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

TALO · 11-30-2009, 08:45 PM

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?

iron_worker · 12-01-2009, 05:20 AM

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

iron_worker · 12-01-2009, 08:07 PM

Tuesday Dec 1st/2009

Cardio - 30mins Tmill

IW

iron_worker · 12-02-2009, 07:56 AM

I woke up this morning and could clearly see 4 abs in the mirror. Making progress is good. Morning dehyration helps. lol

IW

HIThopper · 12-02-2009, 01:45 PM

Good stuff Dub

Nice front squats bro!

11-30-2009, 08:45 PM	#1176
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	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?
	TALO's Sig:Pick up your Scivation , PrimaForce and PGN products here To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

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11-25-2009, 08:45 AM	#1171
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	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

11-25-2009, 07:45 PM	#1172
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	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

11-25-2009, 08:16 PM	#1173
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	Nope. I'm not sure what fed he id , CPU maybe ? The nationals I'm doing are in Calgary with the GPC.

11-28-2009, 04:03 PM	#1174
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	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

11-30-2009, 08:05 PM	#1175
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	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

12-01-2009, 05:20 AM	#1177
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	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

12-01-2009, 08:07 PM	#1178
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday Dec 1st/2009 Cardio - 30mins Tmill IW

12-02-2009, 07:56 AM	#1179
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	I woke up this morning and could clearly see 4 abs in the mirror. Making progress is good. Morning dehyration helps. lol IW

12-02-2009, 01:45 PM	#1180
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	Good stuff Dub Nice front squats bro!

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