Thursday July 15th/2010

Cycle 2: Day 4, Week 1 - 5/3/1 - Boring but Big

BW: 189.0lb ... Up again... May be that foot long sub I had. lol

Squats
mobility work
115lb x 5
135lb x 5
155lb x 3

175lb x 5
200lb x 5
230lb x 5 (+6)

125lb, 135lb, 145lb, 155lb, 165lb - 5x10


Leg Curls
skipped - Gotta find a new accessory. I don't like this one.


Thoughts

4 days in a row = brutal.

IW

Monday July 19th/2010

Cycle 2: Day 1, Week 2 - 5/3/1 - Boring but Big

Military Press
bar x 10
75lb x 5
85lb x 5
105lb x 3

120lb x 3
135lb x 3
155lb x 3 (+3)

95lb 5x10


Chin Ups
bw x 10,10,10,9,8


Thoughts

My max did not increase today but I suppose after 4 weeks of increases that is probably OK. The 5x10 was pretty tough.

IW

Wednesday July 21st/2010

Cycle 2: Day 2, Week 2 - 5/3/1 - Boring but Big

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

115kg x 3
130kg x 3
147.5kg x 3 (+6)

85kg 5x10


Hanging Leg Raises
bw 4x10, 1x11


Thoughts

Finally feel like I'm making some progress on my accessories... if that matters?

IW

Thursday July 22nd/2010

Cycle 2: Day 3, Week 2 - 5/3/1 - Boring but Big

BW: 188.2lb

Bench Press
mobility work
95lb x 5
115lb x 5
145lb x 3

165lb x 3
190lb x 3
215lb x 3 (+7)

135,135,135,145,155 - 5x10

DB Rows
50lb x 5
85lb 5x10


Thoughts

I hell of a grinder on bench...

IW

your chinups look like they have come a long ways :) good stuff.

Thanks and they certainly have. I noticed my DB rows have improved a lot over the last few months as well. I think I'm going to switch back to BB rows for the next couple of cycles. I'm hoping there is some cross-over there.

IW

Friday July 23rd/2010

Cycle 2: Day 4, Week 2 - 5/3/1 - Boring but Big

BW: 189.0lb

Squats
mobility work
115lb x 5
135lb x 5
155lb x 3

190lb x 3
215lb x 3
240lb x 3 (+7)

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


Leg Curls
I am open to suggestions on a hammy exercise that I don't hate!


Thoughts

Brutal squat day. On my 9th rep of my max set I bounced the weight off the safety and had to push it up crooked.... yuck. Then the 10th was an absolute grind to the finish.

IW

single leg rdl's...double leg rdl's...rack pulls....stability ball/slideboard leg curls...

you can sub in any single leg lift really...especially pistols/stepdowns yada yada.

So.... I've got some real bad news.

I broke my collar bone over the weekend while dirt biking... fvck!

So I really screwed myself over for a while. Just dealing with the pain for now and I'm guessing it will be 4-6weeks before I'm back in the gym.

Ugh.

IW

That sux Dub heal up fast mate.