Friday April 30th/2010


Decline Bench
135lb 2x5
185lb x 5
205lb x 3
225lb x 3
245lb 4x3 (PR)


Front Squats
mobility
bar x 5
135lb x 4
165lb x 3
185lb x 2
205lb 3x3 (old PR)


Stiff Leg Rack Pull
skipped


Unilateral Tricep Push Down
25lb x 12,10,10

Superset with...

UniLateral Tricep Extensions
25lb x 10,8,8

Thoughts

Had 10 hours of sleep and rocked this workout.

IW

Monday May 3rd, 2010

Bench
bar x 10
135lb 2x5
165lb x 5
185lb x 3
205lb x 2
225lb x 1
235lb 3x3 (PR)


Squats
mobility work
bw x 8
135lb x 5
185lb x 3
225lb x 2
245lb x 1
255lb 3x3 (PR)


Unilateral DB Rows
55lb x 5
80lb 4x10


Thoughts

A solid day. Wasn't sure if I'd complete bench but I did and squats went up pretty easy. Generally happy.

IW

Here is a question for anyone/everyone:

I've noticed my weight has started leveling off. However, I'm also doing 3x3 now. Can I expect to be putting on muscle mass with the lower volume program? Should I leave the cals the same as the strength seems to continue to increase or should I bump it up?

Also, I will be starting Jim Wendler's 5/3/1 soon (when this 3x3 runs it's course) and I believe I'll be trying the "boring but big" variation. Any tips on that?

IW

are you wanting to put on mass...or just continue increasing strength?

I'd like to put on some mass but I'm trying to do it in a very controlled manner... aka adding as little fat as possible.

IW

Wednesday April 28th/2010

BW: 184.6lb ... it seems to have stalled out here...


Military Press
bar x 10
65lb x 5
85lb x 5
105lb x 5
125lb x 3
145lb x 1
155lb 3x3 (PR)

Last rep was a Grinder!

Deads
mobility work
60kg x 5
100kg x 4
120kg x 3
145kg x 2
155kg 3x3

Just kept thinking "stay tight" throughout and I made er through. I may have a shot at my 160kg 3x3 goal.


Pull Ups
bw x 11,10,8

Took alot more rest between sets and it helped the 2nd and 3rd set a lot.

Overhand EZ Bar Curls
30lb x 15
40lb x 14,12,12
40lb x 7 (reg grip ... drop set on last set)

Thoughts

Well I hope I have a couple weeks left of this 3x3 cycle... we shall see!

IW

increase cals/volume slightly...that should do what you're looking for.....maybe :) try it out.

Friday April 7th/2010

Decline Bench
135lb 2x5
185lb x 5
225lb x 2
235lb x 1
250lb 3x3 (PR)


Front Squats
mobility
bar x 5
135lb x 5
165lb x 3
195lb x 1
210lb 3x3 (PR)


Stiff Leg Rack Pull
135lb x 5
185lb x 4
225lb x 3
275lb 3x3

Haven't done these in a while. Heavy as fvck.


DB Tricep Extensions
45lb x 5
55lb x 10
60lb 3x10, 40lb x 7


Thoughts

I woke up feeling shitty this morning so I called in to work. I have a stupid head cold again. Arg. But I decided to drag my ass to the gym anyways. I'm glad I did because it made me feel a lot better and I actually accomplished what I set out to do.

Hope everyone has a nice weekend.

IW

Monday May 3rd, 2010

Bench
bar x 10
135lb 2x5
165lb x 5
185lb x 3
205lb x 2
225lb x 1
240lb 3,3,2

Not quite a 3x3 but considering my 1RM right now is 245lb... I'm pretty happy.

Squats
mobility work
bw x 8
135lb x 5
185lb x 3
225lb x 2
245lb x 1
260lb 3x3 (PR)


Unilateral DB Rows
55lb x 5
85lb 4x10


Thoughts

Well today was the day for bench to stall out. It was going to happen eventually. I may give it a crack again next week. We'll see. I'm still pretty happy with the results.

IW

Thursday May 13th/2010

BW: 185.0lb Gotta up the cals.


Military Press
bar x 10
95lb x 4
115lb x 3
135lb x 2
145lb x 1
160lb 3x3 (PR)

Was pretty suprised this went up... but it did!

Deads
mobility work
70kg x 5
110kg x 4
130kg x 3
150kg x 2
157.5kg 3x3 (PR)

1 increment away from my goal. Nice!

Pull Ups
bw x 10,8,6

Short rest = sucky.

Standing BB Curls
bar 3x10, 1x25

Decided to start on one exercise and work up for a while.

Thoughts

Well my strength gains are good but my mass gains have all but stopped.

IW