You switch from lbs to kgs and it's confuses me. :D

I'm not too sure how long the soccer field is? I don't think it's a regulation size field. 60-70yds maybe? It doesn't really matter, it's what I have and it works.

I only switch from lb to kg because the deadlift pads are olympic pads and are in kg. It confuses me too. I have to do so many conversions in my head. lol (times by 2 and then add 10% to that number is the way I do it in my head).

1kg = 2.2046lb

lol

I'm supposed to workout today but it's good Friday and the gym is closed. All my workout buddies aren't around and I'm sore anyways so I guess all signs point to "take a day off!!" Big day on Monday anyways.

IW

Monday April 5th/2010


Bench
bar x 10
115lb x 5
135lb 2x5
165lb x 4
185lb x 3
205lb x 2
220lb 5x5 PR!

Well this went up... just...

Squats
mobility work
bw x 8
135lb x 5
185lb x 3
205lb x 2
220lb x 1
240lb 5x5 PR!

My legs felt like rubber *before* I started so I didn't have high hopes... somehow I pulled through. The last rep was nast ugly and I think I may have screwed DLs over for wednesday... lol But a 5lb PR two weeks in a row is pretty sweet.

Unilateral DB Rows
90lb 3x8

Up again... these are getting real heavy and I think they are a PR as well but who is counting? lol


Thoughts

Well what I did to my body this weekend was not good... and that is probably why this was one of the hardest workouts I've ever done... at least that I can specifically remember. Double PR!

IW

Tuesday April 6th/2010

Sprints - Soccer Field

6 cycles:

1 length of the soccer field : 1 min rest

Somehow managed some decent times today:

1) 15s
2) 16s
3) 16s
4) 16s
5) 17s
6) 18s

Also of interest... I may have a slight strain in my back from that shitty squat rep. Low back is reaaaaal tight today. May have to either go light on deads or push them back to thursday or both!

IW

Very nice PRs Dub good job mate.

Thanks Hits. It felt real good to start pushing the envelope of how strong I've ever been again.

I think I'll have to hold off on deads this week. The low back is still fairly sore and I don't think deads would help it any. I was going to attempt the next increment for squats next week but seeing how hard it was this week and that I've already made a 10lb increase on my 5x5 since last cycle... I think I'll switch down to 3x3 and "deload" my squat for now. Hopefully this will allow a little more deads progress on the 3x5 front... (hoping for 150kg 3x5!)

IW

Thursday April 8th/2010


Military Press
bar x 10
95lb x 5
115lb x 3
140lb 5x5 (old PR)


Deads
mobility work
60kg x 5
100kg x 4
130kg x 2
140kg x 1

No go. Back was not feeling it. Dang.

Pull Ups
bw x 9,8,7


Standing Tbar Cable Curls
70lb x 5, 90lb x 8
90lb x 14
120lb x 8, 90lb x 8, 60lb x 6

Thoughts

Well I am a little disapointed that I couldn't do my DLs today but not the end of the world I suppose. I think I may hit deload week next week... my body needs it.

IW

Monday April 12th/2010


Bench
bar x 10
115lb x 5
135lb x 5
165lb x 4
185lb x 3
205lb x 1
225lb x 1
245lb x 1 (Old PR)
255lb x M

245lb went up pretty easy and 255lb absolutely stalled. I got way out of my groove. Pretty frustrating. THe workout went downhill form here.

Squats
mobility work
bw x 8
135lb x 5
185lb x 3
205lb x 2
225lb x 1
245lb x 1

These just were not feeling good today. My knees were sore and my joints were just not moving like they should... yuck.

Unilateral DB Rows
115lb 3x3


Thoughts

Well I think today was my body telling me that my body does in fact need a deload. I've been pushing real hard lately and it's definitely caught up. Oh well, next week will be better...

I've been slacking off on my sprints too lately... cause it's been snowing again!!! FUCK!

IW

Rain rain rain = no cardio.... wah!

IW

I checked you last Deadlift workout...this is what you wrote:

If this includes warm-ups and acclimation sets then dude....that is TERRIBLE. Making a 30 kg = 66 lbs weight jump is a LOT.

Here's how I used to warm-up when I was lifting in the 140-150 kg mark (thats 300-330 lbs roughly):

mobility drills
135 lbs x 6 reps
185 lbs x 5 reps
225 lbs x 5 reps
260 lbs x 3 reps
295 lbs x 2 reps
325 lbs x 3 reps
work sets with 350 or whatever...

You don't need to do many reps but if you're doing singles as warm-ups, you need to do many singles as in increase the weight but not in 40 kilo increments.

I think if you should focus on your warm-up and acclimation sets, dude.

I know what you mean about the conversion....I have to do that everytime I go back to Bombay and its a royal pain in the ass!!!