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iron_worker · 06-22-2012, 05:00 PM

Friday June 22nd, 2012

BW: 214.4lb

Squats
mobility
155lb x 5
185lb x 5
225lb x 3

245lb x 5
275lb x 4
310lb x 5(+0)

Thoughts

310 x 5 actually puts me a bit better than anything I did last week + I'm sick so I'll take it. I decided today was a good day for a jack shit workout since I'm not feeling so hot and both my buddies bailed on me.

IW

iron_worker · 06-25-2012, 06:06 PM

Monday June 25th, 2012

BW: 216.0lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 5

175lb x 3
200lb x 3
225lb x 3(+6)

Dips
bw-5x9

Pull-Ups
bw x 8,7,5,4,3

Thoughts

Well I thought I could do better on bench but the heat and this cold (yes I said that right... it's almost 30C here and I have a cold. Go figure.) Sometimes I feel like my bench will never increase. Arg.

I'm still trying to be careful with dips. It really stretches my shoulder where it was injured before. I am trying to get as much ROM as possible without stretching too much.

IW

iron_worker · 06-26-2012, 06:08 PM

Sunday June 24th, 2012

Conditioning

Rowing - Steady State
20min

Thoughts

20min was all I could muster with a cold.

IW

iron_worker · 06-26-2012, 06:12 PM

Tuesday June 26th, 2012

BW: 216.6lb

Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3

152.5kg x 5
175kg x 5
196kg x 5(+3)

Deads
70kg - 1x10
90kg - 4x10

Superset with...

Bar Rollouts
bw 5x8

Thoughts

Well I was supposed to do 195kg and 6 reps would have tied last week's performance... but the way we had to mix and match kg/lb plates it worked out to about 196kg and I got 6 reps so I guess that is a slight increase from last week.

I felt my form slipped a bit on my last rep but I don't think it was enough to be damaging. I have to be careful with that though cause it doesn't take much to set a guy back a long ways.

IW

iron_worker · 06-28-2012, 05:53 PM

Thursday June 28th, 2012

BW: 217.2lb

Military Press
bar x 10
75lb x 5
95lb x 5
105lb x 3

130lb x 3
150lb x 3
170lb x 3(+3)

Squats
mobility
135lb x 5
185lb x 5
225lb x 3

260lb x 3
295lb x 3
330lb x 3(+0)

Thoughts

Had to condense workouts since I'm heading off to a buddy's wedding tomorrow. Could have used another day's rest for squats but oh well. Squats and MP were both a little bit better than last week.

IW

iron_worker · 07-02-2012, 08:04 PM

Monday July 2nd, 2012

Conditioning

Rowing - Steady State
30min

Thoughts

A good hard row today. Lots and lots of sweat.

IW

iron_worker · 07-03-2012, 05:54 PM

Tuesday July, 2012

BW: 214.4lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 5

185lb x 5
225lb x 3
245lb x 1

Squats
mobility
bar x 8
135lb x 5
185lb x 5
225lb x 5
275lb x 3

Hammer Grip Cable Row
100lb x 10
160lb 3x10
165lb 1x10

Thoughts

Was at a wedding all weekend in the wedding party... didn't eat or sleep right and of course drank too much. Good thing week 3 is postponed cause today felt lethargic at best.

I brought the old lady to the gym today. She's a pretty good bencher. 55lb x 3 no problem.

IW

iron_worker · 07-05-2012, 05:52 PM

Thursday July 5th, 2012

BW: 216.0lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3

135lb x 5
155lb x 3
175lb x 1
185lb x 1
195lb x 0

Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 5

150kg x 5
170kg x 3
190kg x 1

Pull Ups
bw x 10,8,6

Superset with...

Dips
bw-3x10

Thoughts

Well seemed like not that great of a week. Benched 245lb which should be solid and it seemed shaky and shitty. Squats felt like they were lacking power. Missed 195lb on my MP and I really thought I should have it. Worked up to 190kg on deads which felt ok but I had a bit of back pain which has been buggin me all week. It's not the typical lower back strain though so I'm at a loss.

Hopefully next week is better?

IW

iron_worker · 07-09-2012, 07:04 PM

Monday July 9th, 2012

BW: 214.4lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 3

190lb x 5
215lb x 3
240lb x 1(+4)

Dips
bw-5x10

Pull-Ups
bw x 8,7,6,5,4.5

Thoughts

Well my bench numbers were less than great. They were matching efforts that I made 4-5 months ago. I'm in a downward spiral at the moment with bench and I don't know why!

IW

iron_worker · 07-10-2012, 06:29 PM

Tuesday July 10th, 2012

BW: 214.2lb

Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3

162.5kg x 5
185kg x 3
207.5kg x 1(+0)

Deads
90kg - 2x10
95kg - 3x10

Superset with...

Bar Rollouts
bw 5x9

Thoughts

By the numbers I should be able to rep 207.5kg ... but I just couldn't today. I'll take it as a small win as it's a 1.5kg increase on my max.

IW

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06-22-2012, 05:00 PM	#1871
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Friday June 22nd, 2012 BW: 214.4lb Squats mobility 155lb x 5 185lb x 5 225lb x 3 245lb x 5 275lb x 4 310lb x 5(+0) Thoughts 310 x 5 actually puts me a bit better than anything I did last week + I'm sick so I'll take it. I decided today was a good day for a jack shit workout since I'm not feeling so hot and both my buddies bailed on me. IW

06-25-2012, 06:06 PM	#1872
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Monday June 25th, 2012 BW: 216.0lb Bench Press bar x 8 115lb x 5 135lb x 5 155lb x 5 175lb x 3 200lb x 3 225lb x 3(+6) Dips bw-5x9 Pull-Ups bw x 8,7,5,4,3 Thoughts Well I thought I could do better on bench but the heat and this cold (yes I said that right... it's almost 30C here and I have a cold. Go figure.) Sometimes I feel like my bench will never increase. Arg. I'm still trying to be careful with dips. It really stretches my shoulder where it was injured before. I am trying to get as much ROM as possible without stretching too much. IW

06-26-2012, 06:08 PM	#1873
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Sunday June 24th, 2012 Conditioning Rowing - Steady State 20min Thoughts 20min was all I could muster with a cold. IW

06-26-2012, 06:12 PM	#1874
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday June 26th, 2012 BW: 216.6lb Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 152.5kg x 5 175kg x 5 196kg x 5(+3) Deads 70kg - 1x10 90kg - 4x10 Superset with... Bar Rollouts bw 5x8 Thoughts Well I was supposed to do 195kg and 6 reps would have tied last week's performance... but the way we had to mix and match kg/lb plates it worked out to about 196kg and I got 6 reps so I guess that is a slight increase from last week. I felt my form slipped a bit on my last rep but I don't think it was enough to be damaging. I have to be careful with that though cause it doesn't take much to set a guy back a long ways. IW

06-28-2012, 05:53 PM	#1875
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday June 28th, 2012 BW: 217.2lb Military Press bar x 10 75lb x 5 95lb x 5 105lb x 3 130lb x 3 150lb x 3 170lb x 3(+3) Squats mobility 135lb x 5 185lb x 5 225lb x 3 260lb x 3 295lb x 3 330lb x 3(+0) Thoughts Had to condense workouts since I'm heading off to a buddy's wedding tomorrow. Could have used another day's rest for squats but oh well. Squats and MP were both a little bit better than last week. IW

07-02-2012, 08:04 PM	#1876
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Monday July 2nd, 2012 Conditioning Rowing - Steady State 30min Thoughts A good hard row today. Lots and lots of sweat. IW

07-03-2012, 05:54 PM	#1877
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday July, 2012 BW: 214.4lb Bench Press bar x 8 115lb x 5 135lb x 5 155lb x 5 185lb x 5 225lb x 3 245lb x 1 Squats mobility bar x 8 135lb x 5 185lb x 5 225lb x 5 275lb x 3 Hammer Grip Cable Row 100lb x 10 160lb 3x10 165lb 1x10 Thoughts Was at a wedding all weekend in the wedding party... didn't eat or sleep right and of course drank too much. Good thing week 3 is postponed cause today felt lethargic at best. I brought the old lady to the gym today. She's a pretty good bencher. 55lb x 3 no problem. IW

07-05-2012, 05:52 PM	#1878
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday July 5th, 2012 BW: 216.0lb Military Press bar x 10 75lb x 5 95lb x 5 115lb x 3 135lb x 5 155lb x 3 175lb x 1 185lb x 1 195lb x 0 Deadlifts mobility 90kg x 5 110kg x 5 130kg x 5 150kg x 5 170kg x 3 190kg x 1 Pull Ups bw x 10,8,6 Superset with... Dips bw-3x10 Thoughts Well seemed like not that great of a week. Benched 245lb which should be solid and it seemed shaky and shitty. Squats felt like they were lacking power. Missed 195lb on my MP and I really thought I should have it. Worked up to 190kg on deads which felt ok but I had a bit of back pain which has been buggin me all week. It's not the typical lower back strain though so I'm at a loss. Hopefully next week is better? IW

07-09-2012, 07:04 PM	#1879
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Monday July 9th, 2012 BW: 214.4lb Bench Press bar x 8 115lb x 5 135lb x 5 155lb x 3 190lb x 5 215lb x 3 240lb x 1(+4) Dips bw-5x10 Pull-Ups bw x 8,7,6,5,4.5 Thoughts Well my bench numbers were less than great. They were matching efforts that I made 4-5 months ago. I'm in a downward spiral at the moment with bench and I don't know why! IW

07-10-2012, 06:29 PM	#1880
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday July 10th, 2012 BW: 214.2lb Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 162.5kg x 5 185kg x 3 207.5kg x 1(+0) Deads 90kg - 2x10 95kg - 3x10 Superset with... Bar Rollouts bw 5x9 Thoughts By the numbers I should be able to rep 207.5kg ... but I just couldn't today. I'll take it as a small win as it's a 1.5kg increase on my max. IW

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