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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Friday December 16th, 2011 BW: 209.6lb Squats bar x 8 125lb x 5 160lb x 5 190lb x 3 220lb ...


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Old 12-16-2011, 05:57 PM   #1741
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Friday December 16th, 2011

BW: 209.6lb

Squats
bar x 8
125lb x 5
160lb x 5
190lb x 3

220lb x 3
250lb x 3
280lb x 3(+0)


Thoughts

I was lacking a certain "pop" this week. Good thing it was deload...

IW
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Old 12-19-2011, 12:51 PM   #1742
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Monday December 19th, 2011

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:10ish,7,6,5 LH:5,4,4,3
Drop Set
CoC #1.5 - RH:6 LH: 4

Thoughts

A good grip day! Woohoo!

Hopefully this is a good sign for the week to come because it's gonna be a big one for me!

IW
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Old 12-19-2011, 06:55 PM   #1743
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Monday December 12th, 2011


BW: 210.2lb


Bench
bar x 10
115lb x 5
135lb x 5
155lb x 3

190lb x 5
225lb x 3
240lb x 1(+3)

135lb, 145lb, 155lb, 165lb, 175lb - 5x10


Pull Ups
bw x 9,5,5.5,4,3


Thoughts

Well I'm now back to the point where I hit just before my appendix blew out ... 6 months later. Ouch.

Last time the same thing happened... I hit week 1 and week 2 weights fine (215lb x 12 week 1 and I've hit 225lb x 10 before ... ) and then I just sh!t the bed when it came to week 3. It's technically a PR by 1 rep but I know I can do better than this.

I'm a bit baffled. I had a fairly solid weekend. Lots of sleep and decent nutrition... very little drinking. I don't get it?

IW
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Old 12-20-2011, 08:04 PM   #1744
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Tuesday December 20th, 2011

BW: 211.8lb

Deadlifts
mobility
80kg x 5
100kg x 5
120kg x 3

142.5kg x 5
162.5kg x 3
180kg x 1(+7)


Thoughts

Hit a sick PR today ... highest weight I've ever lifted ... for 8 reps!

So bench really is a fvcking mystery!

Also hit a body weight PR ... lol

IW
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Old 12-21-2011, 07:08 PM   #1745
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Wednesday December 21st, 2011

BW: 210.6lb

Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3

140lb x 5
160lb x 3
180lb x 1(+4)

95lb,105lb,115lb,125lb,135lb - 5x10

DB Rows
70lb x 8
105lb 1x10
115lb 2x10

Thoughts

Solid MP press day. Old max for 5 reps.

IW
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Old 12-22-2011, 06:01 PM   #1746
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Friday December 22nd, 2011

BW: 210.4lb

Squats
bar x 8
135lb x 5
155lb x 5
190lb x 3

235lb x 5
265lb x 3
295lb x 1(+6)

3x10 - 135lb,185lb,205lb

Thoughts

New PR squat weight for 7 reps... Fuck Yes.

IW
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Old 12-24-2011, 09:04 AM   #1747
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Red face

Well I forgot to do my last grip training session on Thursday ... I didn't realze it until I was on my way home for the holiday... Oops!

Hope everyone's holiday is grand.

IW
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Old 01-03-2012, 07:12 PM   #1748
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Monday January 3rd, 2011


BW: 208.6lb


Bench
bar x 10
115lb x 5
135lb x 5
155lb x 3

170lb x 5
195lb x 5
220lb x 5(+6)


Deadlifts
mobility
80kg x 5
100kg x 5
120kg x 3

130kg x 5
150kg x 5
165kg x 5(+5)


Pull Ups
bw x 10,9,7,5,3


Thoughts

Well I wemt into this workout thinking it was going to be horrible ... I had 10 days off to more or less abuse my body with lack of nutrition, too much booze and whacked out sleeping schedule. I had probably 4-5hrs of sleep last night and it was very restless....

We had to do a condensed day since the gym was closed for a stat holiday yesterday... so no 5x10s this time.

Anyway, my bench ended up matching my PR and my deads I only stopped because my grip was slipping a bit. The movement felt strong though. I would have needed 12 to hit a PR...

Anyway, not a bad day for a first day back after the holidays. I hope the grip bit sorts itself out soon.

IW

Last edited by iron_worker; 01-20-2012 at 12:04 PM..
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Old 01-04-2012, 02:39 PM   #1749
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Wednesday January 4th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:5,2 LH:0,0 (WTF!)
CoC #1.5 - RH:6 LH: 4

Thoughts

I was having a bit of a grip crisis at the gym yesterday while trying to do deads so I'm not totally surprised by this ... but still WTF?! My grip is inconsistent it's ridiculous.

IW

Last edited by iron_worker; 01-20-2012 at 12:03 PM..
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Old 01-05-2012, 06:22 PM   #1750
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Thursday January 5th, 2012

BW: 209.8lb

Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3

125lb x 5
145lb x 5
165lb x 5(+4)


DB Rows
70lb x 8
105lb 2x10
115lb 3x10

Thoughts

Some extreme delt/tricep soreness from bench ... also sore in the forearms (which probably explains some of the grip problems lately).

I tied my PR for military press so I'm happy with that. We skipped the 5x10 for fear of being even more sore.

IW
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