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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Friday April 30th/2010 Decline Bench 135lb 2x5 185lb x 5 205lb x 3 225lb x 3 245lb 4x3 ( PR ...


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Old 04-30-2010, 03:31 PM   #1351
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Friday April 30th/2010


Decline Bench
135lb 2x5
185lb x 5
205lb x 3
225lb x 3
245lb 4x3 (PR)


Front Squats
mobility
bar x 5
135lb x 4
165lb x 3
185lb x 2
205lb 3x3 (old PR)


Stiff Leg Rack Pull
skipped


Unilateral Tricep Push Down
25lb x 12,10,10

Superset with...

UniLateral Tricep Extensions
25lb x 10,8,8

Thoughts

Had 10 hours of sleep and rocked this workout.

IW

Last edited by iron_worker; 05-03-2010 at 10:03 AM..
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Old 05-03-2010, 07:55 PM   #1352
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Monday May 3rd, 2010

Bench
bar x 10
135lb 2x5
165lb x 5
185lb x 3
205lb x 2
225lb x 1
235lb 3x3 (PR)


Squats
mobility work
bw x 8
135lb x 5
185lb x 3
225lb x 2
245lb x 1
255lb 3x3 (PR)


Unilateral DB Rows
55lb x 5
80lb 4x10


Thoughts

A solid day. Wasn't sure if I'd complete bench but I did and squats went up pretty easy. Generally happy.

IW

Last edited by iron_worker; 05-04-2010 at 06:12 AM..
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Old 05-04-2010, 06:11 AM   #1353
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Here is a question for anyone/everyone:

I've noticed my weight has started leveling off. However, I'm also doing 3x3 now. Can I expect to be putting on muscle mass with the lower volume program? Should I leave the cals the same as the strength seems to continue to increase or should I bump it up?

Also, I will be starting Jim Wendler's 5/3/1 soon (when this 3x3 runs it's course) and I believe I'll be trying the "boring but big" variation. Any tips on that?

IW
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Old 05-04-2010, 10:56 AM   #1354
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are you wanting to put on mass...or just continue increasing strength?
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Old 05-04-2010, 01:36 PM   #1355
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I'd like to put on some mass but I'm trying to do it in a very controlled manner... aka adding as little fat as possible.

IW
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Old 05-05-2010, 07:57 PM   #1356
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Wednesday April 28th/2010

BW: 184.6lb ... it seems to have stalled out here...


Military Press
bar x 10
65lb x 5
85lb x 5
105lb x 5
125lb x 3
145lb x 1
155lb 3x3 (PR)

Last rep was a Grinder!

Deads
mobility work
60kg x 5
100kg x 4
120kg x 3
145kg x 2
155kg 3x3

Just kept thinking "stay tight" throughout and I made er through. I may have a shot at my 160kg 3x3 goal.


Pull Ups
bw x 11,10,8

Took alot more rest between sets and it helped the 2nd and 3rd set a lot.

Overhand EZ Bar Curls
30lb x 15
40lb x 14,12,12
40lb x 7 (reg grip ... drop set on last set)

Thoughts

Well I hope I have a couple weeks left of this 3x3 cycle... we shall see!

IW
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Old 05-06-2010, 01:31 PM   #1357
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increase cals/volume slightly...that should do what you're looking for.....maybe try it out.
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Old 05-07-2010, 12:29 PM   #1358
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Friday April 7th/2010

Decline Bench
135lb 2x5
185lb x 5
225lb x 2
235lb x 1
250lb 3x3 (PR)


Front Squats
mobility
bar x 5
135lb x 5
165lb x 3
195lb x 1
210lb 3x3 (PR)


Stiff Leg Rack Pull
135lb x 5
185lb x 4
225lb x 3
275lb 3x3

Haven't done these in a while. Heavy as fvck.


DB Tricep Extensions
45lb x 5
55lb x 10
60lb 3x10, 40lb x 7


Thoughts

I woke up feeling shitty this morning so I called in to work. I have a stupid head cold again. Arg. But I decided to drag my ass to the gym anyways. I'm glad I did because it made me feel a lot better and I actually accomplished what I set out to do.

Hope everyone has a nice weekend.

IW
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Old 05-11-2010, 07:10 PM   #1359
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Monday May 3rd, 2010

Bench
bar x 10
135lb 2x5
165lb x 5
185lb x 3
205lb x 2
225lb x 1
240lb 3,3,2

Not quite a 3x3 but considering my 1RM right now is 245lb... I'm pretty happy.

Squats
mobility work
bw x 8
135lb x 5
185lb x 3
225lb x 2
245lb x 1
260lb 3x3 (PR)


Unilateral DB Rows
55lb x 5
85lb 4x10


Thoughts

Well today was the day for bench to stall out. It was going to happen eventually. I may give it a crack again next week. We'll see. I'm still pretty happy with the results.

IW
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Old 05-13-2010, 07:32 PM   #1360
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Thursday May 13th/2010

BW: 185.0lb Gotta up the cals.


Military Press
bar x 10
95lb x 4
115lb x 3
135lb x 2
145lb x 1
160lb 3x3 (PR)

Was pretty suprised this went up... but it did!

Deads
mobility work
70kg x 5
110kg x 4
130kg x 3
150kg x 2
157.5kg 3x3 (PR)

1 increment away from my goal. Nice!

Pull Ups
bw x 10,8,6

Short rest = sucky.

Standing BB Curls
bar 3x10, 1x25

Decided to start on one exercise and work up for a while.

Thoughts

Well my strength gains are good but my mass gains have all but stopped.

IW
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