Get better Dub!

Tuesday November 9th, 2010


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

105kg x 5
125kg x 5
135kg x 5 (+6)

90kg,95kg,95kg,100kg,100kg - 5x10

Superset with...

Hanging Leg Raises
bw 5x9


Thoughts

Deadlifting while sick ... boo.

IW

Thanks Hits, I'm working on it.

Wednesday November 10th, 2010


BW:188.2lb

Military Press
bar x 6
65lb x 5
75lb x 5
95lb x 3

95lb x 5
115lb x 3
125lb x 1(+10)

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


DB Row
75lb 5x12

Thoughts

Not a bad workout. My calluses were killing me though.

IW

Friday November 12th, 2010


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

175lb x 5
200lb x 5
225lb x 5 (+6)

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


Pull Through
I'm looking for a good instructional vid on this exercise. I've never done it before. Anyone?

Thoughts

Sickness is *still* dragging me down. It's not bad enough to stop me from going by it's really dragging down my motivation.

IW

The DOMS over the weekend and today has been ridiculous. I can't believe how sore my legs still are.

IW

Monday November 15th, 2010

BW: 188.6lb

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

155lb x 3
175lb x 3
200lb x 3 (+3)

135lb - 5x10

Big time drop from last week.

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

Lat Pull Down
60kg x 12

I did this just to get a few more reps to hopefully help my chins out.


Thoughts

Well today was bad. I must still have some sort of sickness because my legs are still *really* sore from squats on friday and I couldn't bench worth a sh!t.

Sh!tty day.

IW

Tuesday November 16th, 2010


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

110kg x 3
130kg x 3
145kg x 3 (+6) (319lb)

100kg - 5x10

Superset with...

Hanging Leg Raises
bw 4x10, 1x8


Thoughts

I got 10 hours of sleep last night and it really helped. Today felt so much better than yesterday. I managed a pretty decent pull today.

IW

Wednesday November 10th, 2010


Military Press
bar x 6
65lb x 5
75lb x 5
95lb x 3

105lb x 3
120lb x 3
135lb x 1(+8)

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


DB Row
80lb 4x10

Thoughts

Not sure what happened on monday but I seem to have pulled it together again for the other days.

IW

Those BBB sets have gotta be tough Dub, even at low intensity 50 reps of deadlifts must suck.

For pullthrus just look for Cressey or someone doin em on youtube.

Keep on truckin mate