| | | |
| |||||||
| Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Monday April 30th, 2012 BW: 218.0lb Bench Press bar x 8 115lb x 5 145lb x 5 165lb x 5 ... |
 |
| | LinkBack | Thread Tools | Display Modes |
04-30-2012, 06:19 PM
| #1841 |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country: 
Gender:   |  Monday April 30th, 2012 BW: 218.0lb Bench Press bar x 8 115lb x 5 145lb x 5 165lb x 5 195lb x 3 220lb x 3 250lb x 3(+1)* Pull-Ups bw x 10,8,7,6,4.5 Dips bw - 3x8 Thoughts * Well my bench was rreeeaaalllly close to four. The spotter touched the bar but barely. He says he didn't really do anything. So anyway, technically doesn't count I guess but it's close. Last time I benched 250 a couple cycles ago I only got 2 so it's a definite improvement. This time instead of bench 5x10 we decided to try dips for a while. Man it's been a while and I suck at them! ha but it was a good stretch and it will be a useful exercise I can tell already. IW |
|       |
|
05-01-2012, 06:52 PM
| #1842 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Tuesday May 1st, 2012 BW: 217.4lb Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 150kg x 3 172.5kg x 3 192.5kg x 3(+4) Deadlifts 90kg - 3x10 100kg - 2x10 Superset with... Hanging Leg Raises bw 3x12,1x11 Thoughts Quite happy with this result. Only 7.5kg under what is technically my max for 7 reps. Means I have quite a bit more in the tank I think! IW |
|
| |
|
05-01-2012, 06:54 PM
| #1843 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Tuesday May 1st, 2012 Conditioning Rowing - Steady State 20min Thoughts I did this right after deads. Trying to keep the effort down and space it out as far I can before squats to hopefully do better on squats this week. IW |
|
| |
|
05-02-2012, 01:54 PM
| #1844 |
| Rank: New Member Join Date: May 2012
Posts: 19
| get it!! |
|
| |
|
05-03-2012, 10:51 AM
| #1845 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Thank you. IW |
|
| |
|
05-03-2012, 06:29 PM
| #1846 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Thursday May 3rd, 2012 BW: 216.6lb Military Press bar x 8 85lb x 5 105lb x 5 125lb x 3 145lb x 3 170lb x 3 190lb x 3(+0) 95lb - 5x10 Squats mobility 135lb x 5 185lb x 5 225lb x 3 255lb x 3 290lb x 3 325lb x no attempts Hammer Grip Cable Row 100lb x 10 140lb - 5x10 Thoughts Well the plan was to take off after work tomorrow so I wanted to get squats and MP in 2nite ... My back was tweaked a little bit from deads ( I guess my form must have broke down a bit) and I thought I could work through it. Wrong! My back started hurting pretty bad so I called the big set off. I probably ruined my chance at a very solid week 3 by this judgement error. ARG! IW |
|
| |
|
05-07-2012, 01:44 PM
| #1847 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Sunday May 6th, 2012 Conditioning Rowing - Steady State 21min Thoughts Increased the time by 1 minute. Don't want to overdo it on week 3! IW |
|
| |
|
05-07-2012, 01:47 PM
| #1848 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Monday May 7th, 2012 Grip Work Trainer - 3x10 CoC #1 - 2x5 CoC #1.5 - 1x3 Coc #2 - 1x2 CoC #2.5 - 2 attempts each hand CoC #2 - RH:6,5 LH:2,1 Thoughts That 2.5 feels reallllll stiff. IW |
|
| |
|
05-07-2012, 06:13 PM
| #1849 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Monday May 7th, 2012 BW: 217.0lb Bench Press bar x 8 115lb x 5 145lb x 5 165lb x 5 205lb x 5 235lb x 3 265lb x 0 Dips bw - 5x8 Pull-Ups bw x 10,8,7,6,4.5 Thoughts Well fuck. My shoulder is really starting to bug me and it shows in my performance. A physio tells me it's actually my scapular elevator... hmmm I also spent the weekend on the road so ate like sh!t and didn't sleep very well so I'm sure that doesn't help either. I also lost my setup as I unracked the weight. I had my shoulder blades nice and tight but sort of shrugged the weight and up and completely lost my base. So between those three things I fvcked up. Arg. I'm debating taking the rest of this week off and next week for deload and just repeating this cycle. IW |
|
| |
|
05-09-2012, 06:29 AM
| #1850 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Tuesday May 8th, 2009 Well I haven't missed a deadlift day in I don't know how long but I decided I needed to this time. My shoulder was way more screwed up than I originally squat. I'm going to miss MP day too but I might go in a try a day of squats. We'll see. I may just decide that I need to rest. I need to remind myself to stick to the "1 in the tank" rule better. This last cycle I was trying too close to failure (or to failure) and it just builds up too many strains when you're lifting that heavy. Jim Wendler was right, imagine that. ha IW |
|
| |
|
|
|
|
| Currently Active Users Viewing This Thread: 1 (0 members and 1 guests) | |
| Thread Tools | |
| Display Modes | |
| |
Linear Mode
