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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Friday June 25th/2010 Day 4, Week 2 - 5/3/1 - Boring but Big BW: 187.0lb ... Whoa! lol I may ...


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Old 06-26-2010, 10:06 AM   #1411
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Friday June 25th/2010

Day 4, Week 2 - 5/3/1 - Boring but Big

BW: 187.0lb ... Whoa! lol I may have overshot.

Squats
mobility work
105lb x 5
130lb x 5
155lb x 3

180lb x 3
220lb x 3
235lb x 5 (+4)

125lb - 5x10


Leg Curls
skipped - had to get outta town


Thoughts

Well week 2 was pretty successful. All of my theoretical maxes went up. Week 3 is going to be tough. I have thurs/friday off and I'll be out of town so we're going to have to condense our workout to mon/wed. I think we'll skip the accessories and just hit the big lifts and that should still be lots!

IW
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Old 06-28-2010, 07:27 PM   #1412
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Monday June 28th/2010

Day 1/2, Week 3 - 5/3/1 - Boring but Big

Military Press
bar x 10
65lb x 5
85lb x 5
105lb x 3

125lb x 5
140lb x 3
155lb x 1 (+5)


Deadlifts
mobility work
60kg x 5
80kg x 5
100kg x 3

120kg x 5
135kg x 3
150kg x 1 (+7)


Thoughts

Well this is the condensed week so we decided to just hit our presribed numbers and get out. It's the "jack shit" method. Wow, still a tough day but I'm real happy. 3 weeks of PRs feels nice.

IW
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Old 06-30-2010, 11:22 AM   #1413
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Wednesday June 30th/2010

Day 3/4, Week 3 - 5/3/1 - Boring but Big

BW: 187.8lb ... Up another lb in less than a week... I think I have to back off my cals a bit.

Squats
mobility work
105lb x 5
130lb x 5
155lb x 3

195lb x 5
220lb x 3
245lb x 1 (+7)


Bench Press
mobility work
95lb x 5
115lb x 5
135lb x 3

175lb x 5
200lb x 3
220lb x 1 (+7)


Thoughts

Well I made PRs across the board for 3 weeks. Intense first cycle. Deload next week.

IW
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Old 07-05-2010, 08:09 PM   #1414
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Monday July 5th/2010

Day 1/2, Week 4 (Deload) - 5/3/1 - Boring But Big

Military Press
bar x 10
65lb x 5
85lb x 5
105lb x 5

75lb 5x10


Deadlifts
mobility work
60kg x 5
80kg x 5
100kg x 5

70kg 5x10


Hanging Leg Raises
bw 5x8

Superset with...

Chin Ups
bw x 5x6


Thoughts

Well another condensed week but we're getting all the exercises in... just a couple long days. It's deload week anyways so shouldn't be a big deal.

Weren't really sure what to do with the 5x10 weight concerning the deload... so I just dropped it back to what I did in week 1 and it was pretty easy.

IW
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Old 07-07-2010, 08:32 PM   #1415
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Wednesday July 7th/2010

Day 3/4, Deload Week - 5/3/1 - Boring but Big

BW: 184.4lb ... I dropped the cals like 2-300 for the deload week and this happens? Wtf?

Bench Press
mobility work
95lb x 5
115lb x 5
145lb x 5

125lb - 5x10


DB Rows
60lb 5x10


Squats
mobility work
105lb x 5
135lb x 5
155lb x 5

115lb - 5x10


Leg Curls
35lb 5x10


Thoughts

Well I guess camping this last weekend really Fvcked with my weight. A little choked about it. Oh well, back to cal surplus next week.

IW
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Old 07-08-2010, 01:14 PM   #1416
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still have PLENTY of volume on your deload week...couple that with lower cals...
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Old 07-08-2010, 07:14 PM   #1417
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Ya quite a bit of volume but none of it is heavy really. I may have underestimated the workload I guess.

IW
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Old 07-12-2010, 07:43 PM   #1418
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Monday July 12th/2010

Cycle 2: Day 1, Week 1 - 5/3/1 - Boring but Big

Military Press
bar x 10
75lb x 5
85lb x 5
105lb x 3

110lb x 5
130lb x 5
145lb x 5 (+4)

85lb 4x10, 95lb x 10


Chin Ups
bw x 10,10,10,10,8


Thoughts

A solid day. Once again I managed to increase my theoretical max...

IW
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Old 07-13-2010, 07:08 PM   #1419
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Tuesday July 13th/2010

BW: 187.6lb --> I have no idea what my weight is doing anymore. lol

Cycle 2: Day 2, Week 1 - 5/3/1 - Boring but Big

Deadlifts
mobility work
60kg x 5
80kg x 5
100kg x 3

110kg x 5
125kg x 5
140kg x 5 (+6)

80kg 5x10


Hanging Leg Raises
bw 5x10


Thoughts

The theoretical max just keeps climbing. The only problem with that is the amount of reps I have to do never decreases!

IW
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Old 07-14-2010, 11:42 AM   #1420
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Thursday June 24th/2010

Cycle 2: Day 3, Week 1 - 5/3/1 - Boring but Big

Bench Press
mobility work
95lb x 5
115lb x 5
145lb x 3

155lb x 5
180lb x 5
200lb x 5 (+7)

115,125,135,145,155 - 5x10


DB Rows
60lb x 5
85lb 5x10


Thoughts

My caluses were fricken killing me today!!!

IW
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