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  #1421  
Old 07-15-2010, 06:03 PM
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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
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  #1422  
Old 07-19-2010, 07:07 PM
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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
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  #1423  
Old 07-21-2010, 08:20 PM
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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
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  #1424  
Old 07-23-2010, 05:55 AM
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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
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  #1425  
Old 07-23-2010, 01:37 PM
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your chinups look like they have come a long ways good stuff.
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  #1426  
Old 07-23-2010, 01:51 PM
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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
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  #1427  
Old 07-23-2010, 05:59 PM
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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
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  #1428  
Old 07-23-2010, 06:21 PM
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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.
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  #1429  
Old 07-27-2010, 07:11 AM
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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
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  #1430  
Old 07-27-2010, 03:45 PM
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That sux Dub heal up fast mate.
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