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Friday December 3rd, 2010


Squats
mobility
bar x 5
95lb x 5
135lb x 5
155lb x 3

200lb x 5
225lb x 3
250lb x 1 (+3)

135lb,145lb,155lb,165lb - 4x10

A slight improvement from last week but still a drop overall.

Pull Through
no time, worked out at lunch


Thoughts

I was going to get a vid today but I went at lunch instead of the usual after work and I forgot my camera. Wah. It was a zoo in there anyways so not ideal for taking video.

My back is all kinds of jacked up after that workout. I need this deload.

IW

December 6th, 2010

BW: 193.6lb

Bench
bar x 10
95lb x 5
115lb x 5
135lb x 5

135lb, 145lb, 155lb, 165lb, 175lb - 5x10


Lat Pulldown
100lb x 10
120lb x 10
125lb x 10
130lb x 10
140lb x 10


Thoughts

Deload week ...

IW

Tuesday December 7th, 2010

BW: 192.6lb

Deadlifts
mobility
60kg x 5
80kg x 5
100kg x 5

100kg, 105kg, 110kg, 115kg, 100kg - 5x10

Superset with...

Hanging Leg Raises
bw 4x11, 1x10


Thoughts

More deload.

IW

Thursday December 9th, 2010

BW: 192.0lb

Military Press
bar x 6
65lb x 5
75lb x 5
95lb x 5

95lb,100lb,105lb,115lb,125lb - 5x10


Squats
115lb x 5
135lb x 5
155lb x 5

Thoughts

Hopefully next cycle goes better than this one!

IW

Nice squat PR Dub!

Monday January 17th, 2011

BW: 194.8lb

Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3

170lb x 5
190lb x 3
215lb x 8

135lb, 145lb, 155lb, 165lb, 175lb - 5x10

I'm happy with this. Can't wait until I'm hitting 225 for reps!

Chin ups
bw x 8,7ish,6.5ish,4,

A little bit better than last time. All I can ask for.

Thoughts

A good start to week 3 of the 5/3/1. Woohoo!

Some good news: I measured the old biceps the other day and the right is 15.75" and the left is 15.5". This is an inch up from last time I measured (long ago) but I'm still happy. Improvements are good!

Oh and thanks Hits! I already feel like I could smash that weight if I were to do it again.

IW

Monday January 31st, 2011

BW: 193.8lb WTF?


Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3

155lb x 5
175lb x 5
195lb x 5 (+8)

135lb, 145lb, 155lb, 165lb, 175lb - 5x10


Chin ups
bw x 9,8,6,5.5,4.5


Thoughts

I dunno what happened to my bodyweight? Scale may be fucked, I dunno.

IW

Tuesday February 1st, 2010

BW: 195.8lb

Deadlifts
mobility
60kg x 5
90kg x 5
100kg x 3

110kg x 5
130kg x 5
145kg x 5(+7)

12 reps is way too many!

100kg, 105kg, 110kg, 112.5kg - 4x10

Superset with...

Hanging Leg Raises
BW - 4x11

Thoughts

Well my bodyweight started to recover ... I dunno if I actually lost almost 5lb over the weekend or what ... I thought I kept my eating mostly in check too. I don't get it. I hope it's just the scale.

I'm happy with my lifting today though. I couldn't do the 5th set of accessory lifts .... I was just way too burnt out. Ah well, all in all a good effort and a good day.

IW

Thursday February 3rd, 2011

BW: 197.04b

Military Press
65lb x 5
85lb x 5
95lb x 3

105lb x 5
120lb x 5
135lb x 5(+8)


Dumbell Rows
65lb x 6
95lb 4x10


Grip Work
Trainer - 3x8
Coc#1
RH: 16,14,12,9
LH: 14,12,11,9


Thoughts

My weight was on a roller coaster this week but it seems to have recovered.

IW

Tuesday January 18th, 2010

BW: 195.8lb

Deadlifts
mobility
60kg x 5
80kg x 5
100kg x 3

125kg x 5
140kg x 3
157.5kg x 8

Wow, this was a ridiculous pull. I let out a war cry to beat all others on the last rep. lol But my form held together. It puts my "theoretical max" up to 199kg .... which is a significant increase from last time. I'm very happy with this.


Thoughts

Well I told my partner if I got 157.5kg x 8 and he got 220kg x 4 then we would just pack it in and call it a win. Well we both got what we were looking for. Awesome!

This is an all time PR for deadlifts. Finally, I'm up and over my pre-injury numbers!

Side note: My workout partner did 220kg x 1 when we started 5/3/1 and now he did it for 4. He has also lost almost 40lb along the way!

IW