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iron_worker · 04-04-2011, 07:23 PM

Monday April 4th, 2011

BW: 206.0lb

Bench
bar x 10
95lb x 5
115lb x 5
145lb x 3

175lb x 3
195lb x 3
215lb x 3 (+8)

155lb,165lb,175lb,185lb,155lb - 3x10, 1x8, 1x10

I hit a major wall on my last couple sets.

Chin Ups
bw x 7,6,3,2

It felt like my lats just gave out on set 3... I just couldn't do anymore. Weird.

Thoughts

My workout was going great and then I just seemed to hit a brick wall. At least I got the important stuff done first I guess.

My weight is starting to make me a bit nervous....

IW

iron_worker · 04-05-2011, 06:18 PM

Tuesday March 29th, 2011

BW: 208.2

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

125kg x 3
145kg x 3
162.5kg x 3(+5)

100kg,102.5kg,105kg,107.5kg - 4x10

Superset with...

Hanging Leg Raises
bw 12,11,12

Thoughts

I ate a giant poutine at lunch and it's been sitting like a lump in my stomach ever since. My lack luster performance is directly related to this I believe. Lesson learned.

IW

iron_worker · 04-07-2011, 07:23 PM

Thursday April 7th, 2011

BW: 204.5lb

Military Press
bar x 8
75lb x 5
95lb x 5
105lb x 3

120lb x 3
135lb x 3
150lb x 3(+7)

125lb,130lb,135lb,140lb - 3x10, 1x8

HS Narrow Grip Row
90lb x 10
200lb 5x10

Grip Work
Trainer - 2x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - Falling apart...

Thoughts

Not sure what's going on with my grip but it ain't good!

My weight is back down to reasonable levels. Thank god. lol

IW

iron_worker · 04-08-2011, 06:36 PM

Friday April 1st, 2011

BW: 205.4lb

Grip Work
Trainer - 2x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - rH: 6,4 LH: 3,2

Having trouble getting that final close with my left... hmmmm

Squats
mobility
bar x 5
135lb x 5
155lb x 5
185lb x 3

215lb x 3
245lb x 3
275lb x 3(+4)

155lb,165lb,175lb,185lb - 4x10

Kneeling Squats
135lb x 10
225lb x 10
275lb x 10
315lb x 10
335lb x 10

Thoughts

Had a really solid day today. Was shooting for 6 reps on squat. Fvck that! I'll do 7. lol

Grip work is starting to come back too... nice.

IW

iron_worker · 04-10-2011, 07:35 PM

Sunday April 10th, 2011

Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - RH: 5,4,3 LH: 3,2,1
Dropset
CoC #1.5 - AMAP

Thoughts

My grip strength still doesn't feel like it's going as well as it was.

IW

iron_worker · 04-11-2011, 07:19 PM

Monday April 11th, 2011

BW: 205.6lb

Bench
bar x 10
95lb x 5
125lb x 5
145lb x 3

185lb x 5
205lb x 3
230lb x 1 (+7)

155lb,165lb,175lb,185lb,195lb - 4x10, 1x8

Pull Ups
bw x 8,7,6ish,4.5,3

Thoughts

A solid day. Got the reps I was shooting for and I feel like me weight is back on track.

IW

iron_worker · 04-12-2011, 06:12 PM

Tuesday April 12th, 2011

BW: 205.4lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

135kg x 5
150kg x 3
170kg x 1(+4)

80kg,85kg,90kg,95kg,100kg- 5x10

Superset with...

Hanging Leg Raises
bw 4x12, 1x10

Thoughts

Not quite sure what happened to me today but I just didn't have it in me. It wasn't a horrible result but it really wasn't up to par with what I have been pulling. I managed to give myself a nosebleed near the end of my big set and I think that might have threw me off when I saw it in the mirror... Anyway, I was hoping for 7 reps on deads but didn't have it in me.

IW

iron_worker · 04-14-2011, 04:05 PM

Thursday April 14th, 2011

BW: 205.0lb

Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - RH: 6,5,5,4,2 LH: 3,2,2,3,1

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

125lb x 5
145lb x 3
160lb x 1(+7)

95lb,100lb,105lb,110lb,115lb, - 5x10

Focused on zero leg drive and bringing the weight to a complete stop for my 5x10.

HS Narrow Grip Row
210lb 5x10

Thoughts

Going to try 5 sets instead of 3 and no drop sets. Maybe the volume will be more manageable.

Well I'm feeling pretty banged up after this cycle. I think I need to back off my 5x10s a bit. It's just a bit too much strain and I think it's holding up my progress.

IW

iron_worker · 04-17-2011, 10:09 AM

Sunday April 17th, 2011

Well I don't think I'm going to make it to my last squat workout. I have too much stuff to do before I head to Mexico tomorrow! Woo!

Cya in a week!

IW

iron_worker · 04-26-2011, 07:04 PM

Tuesday April 26th, 2011

BW: 205.0lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

120kg x 5
135kg x 5
152.5kg x 5 (+7)

70kg,80kg,85kg,90kg,90kg- 5x10

Superset with...

Hanging Leg Raises
bw 3x12

Thoughts

Well I'm back from Mexico! I thought today would be really shitty due to the week of drinking, eating 2 huge meals a day, and general laziness and no sense of plan whatsoever. However, it went pretty well. I matched what I did for last cycle week 1. I decided to redo squats and deads cycle since I missed week 3 squats and deads didn't go as well they could have.

IW

04-14-2011, 04:05 PM	#1608
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday April 14th, 2011 BW: 205.0lb Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 Coc #2 - RH: 6,5,5,4,2 LH: 3,2,2,3,1 Military Press bar x 8 65lb x 5 85lb x 5 105lb x 3 125lb x 5 145lb x 3 160lb x 1(+7) 95lb,100lb,105lb,110lb,115lb, - 5x10 Focused on zero leg drive and bringing the weight to a complete stop for my 5x10. HS Narrow Grip Row 210lb 5x10 Thoughts Going to try 5 sets instead of 3 and no drop sets. Maybe the volume will be more manageable. Well I'm feeling pretty banged up after this cycle. I think I need to back off my 5x10s a bit. It's just a bit too much strain and I think it's holding up my progress. IW Last edited by iron_worker; 04-14-2011 at 06:49 PM..

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04-04-2011, 07:23 PM	#1601
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Monday April 4th, 2011 BW: 206.0lb Bench bar x 10 95lb x 5 115lb x 5 145lb x 3 175lb x 3 195lb x 3 215lb x 3 (+8) 155lb,165lb,175lb,185lb,155lb - 3x10, 1x8, 1x10 I hit a major wall on my last couple sets. Chin Ups bw x 7,6,3,2 It felt like my lats just gave out on set 3... I just couldn't do anymore. Weird. Thoughts My workout was going great and then I just seemed to hit a brick wall. At least I got the important stuff done first I guess. My weight is starting to make me a bit nervous.... IW

04-05-2011, 06:18 PM	#1602
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday March 29th, 2011 BW: 208.2 Deadlifts mobility 70kg x 5 90kg x 5 110kg x 3 125kg x 3 145kg x 3 162.5kg x 3(+5) 100kg,102.5kg,105kg,107.5kg - 4x10 Superset with... Hanging Leg Raises bw 12,11,12 Thoughts I ate a giant poutine at lunch and it's been sitting like a lump in my stomach ever since. My lack luster performance is directly related to this I believe. Lesson learned. IW

04-07-2011, 07:23 PM	#1603
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday April 7th, 2011 BW: 204.5lb Military Press bar x 8 75lb x 5 95lb x 5 105lb x 3 120lb x 3 135lb x 3 150lb x 3(+7) 125lb,130lb,135lb,140lb - 3x10, 1x8 HS Narrow Grip Row 90lb x 10 200lb 5x10 Grip Work Trainer - 2x10 CoC #1 - 3x5 CoC #1.5 - 3x3 Coc #2 - Falling apart... Thoughts Not sure what's going on with my grip but it ain't good! My weight is back down to reasonable levels. Thank god. lol IW

04-08-2011, 06:36 PM	#1604
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Friday April 1st, 2011 BW: 205.4lb Grip Work Trainer - 2x10 CoC #1 - 3x5 CoC #1.5 - 3x3 Coc #2 - rH: 6,4 LH: 3,2 Having trouble getting that final close with my left... hmmmm Squats mobility bar x 5 135lb x 5 155lb x 5 185lb x 3 215lb x 3 245lb x 3 275lb x 3(+4) 155lb,165lb,175lb,185lb - 4x10 Kneeling Squats 135lb x 10 225lb x 10 275lb x 10 315lb x 10 335lb x 10 Thoughts Had a really solid day today. Was shooting for 6 reps on squat. Fvck that! I'll do 7. lol Grip work is starting to come back too... nice. IW

04-10-2011, 07:35 PM	#1605
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Sunday April 10th, 2011 Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 Coc #2 - RH: 5,4,3 LH: 3,2,1 Dropset CoC #1.5 - AMAP Thoughts My grip strength still doesn't feel like it's going as well as it was. IW

04-11-2011, 07:19 PM	#1606
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Monday April 11th, 2011 BW: 205.6lb Bench bar x 10 95lb x 5 125lb x 5 145lb x 3 185lb x 5 205lb x 3 230lb x 1 (+7) 155lb,165lb,175lb,185lb,195lb - 4x10, 1x8 Pull Ups bw x 8,7,6ish,4.5,3 Thoughts A solid day. Got the reps I was shooting for and I feel like me weight is back on track. IW

04-12-2011, 06:12 PM	#1607
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday April 12th, 2011 BW: 205.4lb Deadlifts mobility 70kg x 5 90kg x 5 110kg x 3 135kg x 5 150kg x 3 170kg x 1(+4) 80kg,85kg,90kg,95kg,100kg- 5x10 Superset with... Hanging Leg Raises bw 4x12, 1x10 Thoughts Not quite sure what happened to me today but I just didn't have it in me. It wasn't a horrible result but it really wasn't up to par with what I have been pulling. I managed to give myself a nosebleed near the end of my big set and I think that might have threw me off when I saw it in the mirror... Anyway, I was hoping for 7 reps on deads but didn't have it in me. IW

04-17-2011, 10:09 AM	#1609
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Sunday April 17th, 2011 Well I don't think I'm going to make it to my last squat workout. I have too much stuff to do before I head to Mexico tomorrow! Woo! Cya in a week! IW

04-26-2011, 07:04 PM	#1610
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday April 26th, 2011 BW: 205.0lb Deadlifts mobility 70kg x 5 90kg x 5 110kg x 3 120kg x 5 135kg x 5 152.5kg x 5 (+7) 70kg,80kg,85kg,90kg,90kg- 5x10 Superset with... Hanging Leg Raises bw 3x12 Thoughts Well I'm back from Mexico! I thought today would be really shitty due to the week of drinking, eating 2 huge meals a day, and general laziness and no sense of plan whatsoever. However, it went pretty well. I matched what I did for last cycle week 1. I decided to redo squats and deads cycle since I missed week 3 squats and deads didn't go as well they could have. IW

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