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Tuesday January 31st, 2012

BW: 213.2lb

Deadlifts
mobility
80kg x 5
100kg x 5
120kg x 3

130kg x 5
150kg x 2
170kg x 5(+7)

Deadlifts
100kg - 3x10

Superset with

Hanging Leg Raises
bw x 12,12,12,10


Thoughts

New PR. Took what was my max a while ago and made it my b!tch.

IW

Thursday February 2nd, 2012

BW: 213.4lb

Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3

130lb x 5
150lb x 5
165lb x 5(+4)

95lb,105lb,115lb,115lb,115lb - 5x10


DB Rows
skipped...


Thoughts

We were having a blah day today and the energy really fell off fast after the rep max. Although I did tie my PR so that's not too bad.

IW

Friday February 3rd, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:9,5,5 LH:4,3,2
Drop Set
CoC #1.5 - RH:5 LH: 5


Thoughts

I added a rep to my top set so that's good. Once again the left hand starts to over take the right hand as things get tired out.

IW

Friday February 3rd, 2012

BW: 212.2lb

Squats
bar x 8
135lb x 5
165lb x 5
205lb x 3

215lb x 5
250lb x 5
280lb x 5(+5)

135lb,155lb,175lb,185lb - 4x10


Thoughts

Another new PR. This cycle is going to be a big one... first attempt at 315lb on week 3. Woo. I think I should be able to hammer out a few solid reps.

My back was starting to spasm near the end of the 5x10 so I ended it a bit early. It has done that a couple times now ... it always loosens up within like 30min of working out. Weird.

IW

can you please help me out with somthin
i understand the principle of progressive orverload but should i add weight EVERY time Or just when i can complete the sets and reps with good form ? because i have been adding weight every workout but i cant always finish the sets/reps and my form starts to fail

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You don't *have* to add weight every time. Since you are doing an A B A B style workout 4x a week I would say should add 5lb once a week. Adding 5lb 2x a week will get to be far too much really quickly.

If your form is breaking down to the point where you are risking injury then do not add weight. It's always more important to keep your muscles and joints healthy rather than getting that next 5lb.

IW

get it!!

Thank you.

IW

I'm not an iron worker. lol ... I just liked the name.

I do sort of "work the iron" in the gym I guess.

IW

Friday May 25th, 2012

BW: 214.4lb

Squats
mobility
135lb x 5
180lb x 5
220lb x 3

235lb x 5
270lb x 5
310lb x 3

Squats
155lb - 3x10

Superset with

BB Bicep Curls
65lb - 3x10

Thoughts

It's been a rough first week back. Legs felt like jello today. My shoulder is still messed up so no MP this week. Maybe light next week. We'll see.

IW