Wednesday September 8th, 2010

BW:185.6lb


Deadlifts
60kg x 5
90kg x 4
110kg x 3
130kg x 3
140kg x 3
150kg x 3

80kg 5x10

Seems I can deadlift with no problems now. My strength has definitely dropped but hopefully it comes back. I think I'll start my 5.3.1 for DLs at 170kg.


Thoughts

It seems my body has taken a pretty major leap forward in healing in the last couple of weeks. I have a feeling that bench may need a bit yet but we shall see.

IW

Thursday September 9th, 2010


Bench
115lb x 5
135lb x 5
155lb x 5
165lb x 5
175lb x 3
185lb x 3
195lb x 1

135lb 5x10

This felt fairly good but some stretching when I re-racked the weight. Weird.

DB Rows
55lb x 10
65lb x 10
75lb 3x10

God damn my calluses hurt!

Thoughts

I'm so weak!!! Ah!

IW

Friday September 10th, 2009

5/3/1 - Cycle 3R(Rehab) - Day 4 of Week 1
Weird place to start I know... but oh well.

BW: 186.2lb

Squats
mobility
bar x 10
95lb x 5
125lb x 5
150lb x 3

165lb x 5
190lb x 5
215lb x 5 (+5)

115lb 5x10


Standing Hamstring Curl
30lb x 10
35lb x 12
40lb x 12


Thoughts

Felt really good to be back in the game. Everything should be going up from here on out!

IW

Well call me an idiot but I am pretty sure I broke my collar bone again... I think it's just a crack or something but it's definitely hurting. So... I rode my dirt bike 2x this summer and crashed it both times. I think it's time to say good bye to my dirt bike. It's just a huge liability at this point.

ARG!

IW

Tuesday September 21st, 2010


BW: 184.0lb

Squats
mobility
bar x 10
135lb 2x5
165lb 3x3
185lb 2x3


Thoughts

Well I got moving again but man is it depressing going to the gym when you're injured. Arg.

IW

Thursday September 23rd, 2010

BW: 184.0lb

Pistol Squats
mobility
bw x 3,3,4,3,2


Standing Hamstring Curl
30lb x 12
35lb x 12
40lb x 12
45lb x 12

Leg Raises from Bench
bw 4x10

Thoughts

Well I'm off to the farm for a week so I won't be hitting the gym at all for about 10 days... hopefully my healing has come a long ways when I get back! Good luck everyone. Keep on keeping on.

IW

Sell that bike and buy a bench shirt

Problem solved.

Your welcome ; - )

Bike is sold. lol I don't think I'll be buying a bench shirt. I personal prefer to stay raw.

But anyways, I'm back from the farm and now it's time to get serious about the gym again.

IW

Monday October 4th, 2010


Bench
bw x 10
115lb x 10
135lb x 5

35lb 2x10 - DB
27.5lb 5x10 - DB

Well I thought my shoulder was healthier than it turned out to be. boo.

Lat Pull Down
100lb x 10
120lb x 10
140lb 3x10


Thoughts

Getting back into it ... slowly.

IW

Tuesday October 5th, 2010


Deadlifts
mobility
60kg x 8
90kg x 5
110kg x 5
130kg x 3
145kg x 3
150kg x 2
155kg x 1

100kg 5x10

Well my shoulder handled it well but I'm weak. Very weak. And somehow this workout took 1.5hrs so we left it there.


Thoughts

I'll be resetting my DL 5/3/1 next week... I think I'll use 160-165kg as a max.

IW