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iron_worker · 07-15-2010, 06:03 PM

Thursday July 15th/2010

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

BW: 189.0lb ... Up again... May be that foot long sub I had. lol

Squats
mobility work
115lb x 5
135lb x 5
155lb x 3

175lb x 5
200lb x 5
230lb x 5 (+6)

125lb, 135lb, 145lb, 155lb, 165lb - 5x10

Leg Curls
skipped - Gotta find a new accessory. I don't like this one.

Thoughts

4 days in a row = brutal.

IW

iron_worker · 07-19-2010, 07:07 PM

Monday July 19th/2010

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

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

120lb x 3
135lb x 3
155lb x 3 (+3)

95lb 5x10

Chin Ups
bw x 10,10,10,9,8

Thoughts

My max did not increase today but I suppose after 4 weeks of increases that is probably OK. The 5x10 was pretty tough.

IW

iron_worker · 07-21-2010, 08:20 PM

Wednesday July 21st/2010

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

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

115kg x 3
130kg x 3
147.5kg x 3 (+6)

85kg 5x10

Hanging Leg Raises
bw 4x10, 1x11

Thoughts

Finally feel like I'm making some progress on my accessories... if that matters?

IW

iron_worker · 07-23-2010, 05:55 AM

Thursday July 22nd/2010

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

BW: 188.2lb

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

165lb x 3
190lb x 3
215lb x 3 (+7)

135,135,135,145,155 - 5x10

DB Rows
50lb x 5
85lb 5x10

Thoughts

I hell of a grinder on bench...

IW

Pitysister · 07-23-2010, 01:37 PM

your chinups look like they have come a long ways

good stuff.

iron_worker · 07-23-2010, 01:51 PM

Thanks and they certainly have. I noticed my DB rows have improved a lot over the last few months as well. I think I'm going to switch back to BB rows for the next couple of cycles. I'm hoping there is some cross-over there.

IW

iron_worker · 07-23-2010, 05:59 PM

Friday July 23rd/2010

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

BW: 189.0lb

Squats
mobility work
115lb x 5
135lb x 5
155lb x 3

190lb x 3
215lb x 3
240lb x 3 (+7)

145lb, 145lb, 145lb, 155lb, 165lb - 5x10

Leg Curls
I am open to suggestions on a hammy exercise that I don't hate!

Thoughts

Brutal squat day. On my 9th rep of my max set I bounced the weight off the safety and had to push it up crooked.... yuck. Then the 10th was an absolute grind to the finish.

IW

Pitysister · 07-23-2010, 06:21 PM

single leg rdl's...double leg rdl's...rack pulls....stability ball/slideboard leg curls...

you can sub in any single leg lift really...especially pistols/stepdowns yada yada.

iron_worker · 07-27-2010, 07:11 AM

So.... I've got some real bad news.

I broke my collar bone over the weekend while dirt biking... fvck!

So I really screwed myself over for a while. Just dealing with the pain for now and I'm guessing it will be 4-6weeks before I'm back in the gym.

Ugh.

IW

HIThopper · 07-27-2010, 03:45 PM

That sux Dub heal up fast mate.

07-23-2010, 06:21 PM	#1428
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	single leg rdl's...double leg rdl's...rack pulls....stability ball/slideboard leg curls... you can sub in any single leg lift really...especially pistols/stepdowns yada yada.
	Pitysister's Sig: *To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.* And when you seek forgiveness You will see there is no god And for all eternity You will cry my name

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07-15-2010, 06:03 PM	#1421
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday July 15th/2010 Cycle 2: Day 4, Week 1 - 5/3/1 - Boring but Big BW: 189.0lb ... Up again... May be that foot long sub I had. lol Squats mobility work 115lb x 5 135lb x 5 155lb x 3 175lb x 5 200lb x 5 230lb x 5 (+6) 125lb, 135lb, 145lb, 155lb, 165lb - 5x10 Leg Curls skipped - Gotta find a new accessory. I don't like this one. Thoughts 4 days in a row = brutal. IW

07-19-2010, 07:07 PM	#1422
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Monday July 19th/2010 Cycle 2: Day 1, Week 2 - 5/3/1 - Boring but Big Military Press bar x 10 75lb x 5 85lb x 5 105lb x 3 120lb x 3 135lb x 3 155lb x 3 (+3) 95lb 5x10 Chin Ups bw x 10,10,10,9,8 Thoughts My max did not increase today but I suppose after 4 weeks of increases that is probably OK. The 5x10 was pretty tough. IW

07-21-2010, 08:20 PM	#1423
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Wednesday July 21st/2010 Cycle 2: Day 2, Week 2 - 5/3/1 - Boring but Big Deadlifts mobility work 60kg x 5 80kg x 5 100kg x 3 115kg x 3 130kg x 3 147.5kg x 3 (+6) 85kg 5x10 Hanging Leg Raises bw 4x10, 1x11 Thoughts Finally feel like I'm making some progress on my accessories... if that matters? IW

07-23-2010, 05:55 AM	#1424
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday July 22nd/2010 Cycle 2: Day 3, Week 2 - 5/3/1 - Boring but Big BW: 188.2lb Bench Press mobility work 95lb x 5 115lb x 5 145lb x 3 165lb x 3 190lb x 3 215lb x 3 (+7) 135,135,135,145,155 - 5x10 DB Rows 50lb x 5 85lb 5x10 Thoughts I hell of a grinder on bench... IW

07-23-2010, 01:37 PM	#1425
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	your chinups look like they have come a long ways good stuff.

07-23-2010, 01:51 PM	#1426
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thanks and they certainly have. I noticed my DB rows have improved a lot over the last few months as well. I think I'm going to switch back to BB rows for the next couple of cycles. I'm hoping there is some cross-over there. IW

07-23-2010, 05:59 PM	#1427
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Friday July 23rd/2010 Cycle 2: Day 4, Week 2 - 5/3/1 - Boring but Big BW: 189.0lb Squats mobility work 115lb x 5 135lb x 5 155lb x 3 190lb x 3 215lb x 3 240lb x 3 (+7) 145lb, 145lb, 145lb, 155lb, 165lb - 5x10 Leg Curls I am open to suggestions on a hammy exercise that I don't hate! Thoughts Brutal squat day. On my 9th rep of my max set I bounced the weight off the safety and had to push it up crooked.... yuck. Then the 10th was an absolute grind to the finish. IW

07-27-2010, 07:11 AM	#1429
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	So.... I've got some real bad news. I broke my collar bone over the weekend while dirt biking... fvck! So I really screwed myself over for a while. Just dealing with the pain for now and I'm guessing it will be 4-6weeks before I'm back in the gym. Ugh. IW

07-27-2010, 03:45 PM	#1430
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	That sux Dub heal up fast mate.

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