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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 ...


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Old 04-30-2012, 06:19 PM   #1841
iron_worker
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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
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Old 05-01-2012, 06:52 PM   #1842
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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
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Old 05-01-2012, 06:54 PM   #1843
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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
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Old 05-02-2012, 01:54 PM   #1844
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get it!!
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Old 05-03-2012, 10:51 AM   #1845
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Thank you.

IW
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Old 05-03-2012, 06:29 PM   #1846
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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
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Old 05-07-2012, 01:44 PM   #1847
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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
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Old 05-07-2012, 01:47 PM   #1848
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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
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Old 05-07-2012, 06:13 PM   #1849
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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
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Old 05-09-2012, 06:29 AM   #1850
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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
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