Friday October 21st, 2010

BW: 187.2lb


Squats
mobility
bar x 5
100lb x 5
125lb x 5
150lb x 3

175lb x 5
200lb x 5
225lb x 5 (+5)

135lb,135lb,145lb,155lb,155lb 5x10

Wow, tough squat day. Felt pretty good about it. It puts my theoretical max over 300lb again. Nice. I am fricken itching for the day when I actually put up over 300lb....


Hamstring Curl
40lb x 10
50lb x 10
60lb x 5


Thoughts

Week 3 felt pretty successful overall. Feeling better each day.

IW

Oh god the DOMS! Ah!

Monday October 25th, 2010

BW: 187.0lb

Bench
bar x 10
80lb x 5
100lb x 5
120lb x 3

150lb x 5
165lb x 3
185lb x 1 (+9)

135lb,135lb,145lb145lb,155lb - 5x10

Made some pretty good increases in 3 weeks. I will be moving my bench up more than 5lb this month.


Chin ups
bw x 5,5,4,3,3

A small improvement here...

Thoughts

Another good workout.

IW

Here is a question regarding the 5/3/1 if anyone is still reading this... lol

Since I injured myself... I had to start pretty low with the weight and the strength has been coming on quickly now that iIm recovering. I figured I would have to add more than the regular increment to my bench and MP (most affected lifts by my injury). So, I decided a good way to go about it would be to pick a max that puts week 1 at 10 reps or less with my theoretical max moving up a little bit.

Using this method would jump my max (for calculating the percentages in the 5/3/1 from 215lb this cycle to 245lb next cycle. It just seems huge considering you're supposed to use 5lb increments or *maybe* 10lb. However, this is obivoulsy a bit of a special case being that I am coming out of an injury.

The theory behind my thoughts is that doing much above 10 reps probably isn't helping me too too much in the end.

What do you think?

IW

Tuesday October 26th, 2010


Deadlifts
mobility
60kg x 5
75kg x 5
90kg x 3

112.5kg x 5
127.5kg x 3
142.5kg x 1 (+7)

90kg,90kg,100kg,100kg,105kg - 5x10


DB Side Bends
Lost motivation. Deadlifts really wipe me out...especially 1.25hrs of them.

Thoughts

Another decent day.

IW

Thursday October 28th, 2010


Military Press
bar x 6
65lb x 5
85lb x 3

100lb x 5
115lb x 3
125lb x 1(+9)

85lb,90lb,95lb,100lb,105lb - 5x10

Well... I accidentally did 122.5lb for my rep max by having a 5lb on one side and a 2.5lb on the other ... oops. Lol it felt a bit off but I not much so I just kept going. I think I could have gotten another rep so I'm just going to count it.

DB Row
70lb x 10
75lb x 10
75lb x 12


Thoughts

This was a very rushed workout. I had to do it over my noon hour from work (I was a bit over ... oops lol). Feels nice to break up the day though.

IW

Friday October 29th, 2010

BW: 189.0lb

Squats
mobility
bar x 5
100lb x 5
125lb x 5
150lb x 3

195lb x 5
215lb x 3
240lb x 1 (+7)

135lb,140lb,145lb - 3x10

I got a small increase again today. Was shooting for 9 but 8 will do. My legs didn't feel solid going into the gym. I dunno what was up.

Hamstring Curl
nadda - I think I'm going to try pull throughs next cycle

Thoughts

My first complete rehab cycle has gone well. Hopefully I can keep it up next month

IW

Tuesday Nov 2nd, 2010

Deload Week

BW: 188.8lb

Incline Bench
bar x 10
85lb x 5
115lb x 5
135lb x 3


Flat Bench
95lb x 10
115lb 3x10
135lb x 10

Used incline to start because it was available. Why not? It's just deload week.

Deadlifts
60kg x 5
75kg x 5
90kg x 3


Deadlifts
70kg 5x10

Superset with...

Hanging Leg Raises
bw 5x8

Been a while since I've been able to do leg raises.

Thoughts

Deload week is boring.

IW

Well shit ... thurs/friday I was quite sick and saturday/sunday I've been on the way up but not 100% yet.

This week is going to be a bit fucked because the gym is closed thursday and I may be going home for the long weekend ... Not sure how to proceed yet.

IW

Monday Nov 8th, 2010

BW: 186.6lb

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

145lb x 5
165lb x 5
190lb x 5 (+5)

135lb,140lb,145lb,150lb,155lb - 5x10

I had to move my bench "max" up 25lb to get week 1 to 10 reps or less. I guess that's what happens when you're recovering from an injury.

Chin ups
bw x 5,5,5ish,4,3.5

These are creeeeeeeping back up. Sllllloooooowwwwwly.

Thoughts

A good workout considering I am still sick and have been sick for 5 days now. I'm mostly better now but some head cold left.

IW