Tuesday January 4th, 2010

BW: 195.6lb

Deadlifts
mobility
70kg x 5
90kg x 5
100kg x 3

115kg x 3
132.5kg x 3
150kg x 3

100kg, 105kg, 110kg. 115kg - 4x10

Superset with...

Hanging Leg Raises
bw 4x10

Thoughts

Sleep hasn't been great lately so despite it being an "easy" week .... it wasn't as easy as I had hoped!

IW

Wednesday January 5th, 2011

Grip Work

warmup
Trainer 2x5

Work Sets
Coc #1
RH: 4,3,2,3,2
LH: 3,2,2,2,1

Burnout Sets
Trainer 1x25, 1x20

Thoughts

I've been working at the CoC grippers sort of randomly since I got them for christmas and I'm already much improved. Shouldn't be long before I have to order the 1.5 or 2!

IW

Thursday January 7th, 2010

BW: 196.4lb

Military Press
bar x 6
65lb x 5
85lb x 5
95lb x 3

105lb x 3
125lb x 3
140lb x 5

95lb,100lb,105lb,110lb,125lb - 5x10


DB Row
55lb x 5
85lb 2x10
90lb 2x10

Still progressing on DB rows. Nice.

Thoughts

Well my weight is quickly approaching 200lb. I think by the end of January I'll probably crack that barrier ... for the first time ever! Hopefully the strength gains follow.

IW

Friday January 7th, 2011

BW: 195.6lb

Squats
mobility
bar x 5
115lb x 5
135lb x 5
165lb x 3

195lb x 3
225lb x 3
250lb x 3

265lb x 1
275lb x 1
290lb x 1 (5lb PR)

We had an impromptu heavy day. Not an optimal day with 5 hours sleep and after the work sets (not to mention just after 10 days not in the gym!) but hey, sitll came out with a 5lb PR. I think I might have 295-305lb in me on a solid day.

Pull Through
65lb 3x10
75lb 2x10

Thoughts

Well next week we're back at the 5/3/1 in full force. Not sure if we'll hit week 2 or week 3 yet but we'll see.

IW

Saturday January 8th, 2011

Grip Work

Warmup
Trainer 3x5

Work Sets
Coc #1
RH: 7,4,3,3,2
LH: 3,3,2,2,1

Burnout Sets
Trainer 1x25, 1x20

Thoughts

For some reason my right hand did awesome today but my I just couldn't get my sets right with my left hand. Where are you guys getting your chalk?

IW

Monday January 10th, 2011

BW: 195.0lb

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

165lb x 3
185lb x 3
205lb x 10

135lb, 145lb, 155lb, 165lb, 175lb - 5x10

I needed 9 reps to match my cycle from before xmas. I did 10 reps but the 10th was a bit hairy (ass came off the bench).


Chin ups
bw x 8,6,5.5,4,5,3

1 more rep off the start but I still die off real fast after that.

Thoughts

We're back at it 100% now, time to pour the cals back on. Woohoo!

IW

Tuesday January 11th, 2010

BW: 194.5lb

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

115kg x 3
132.5kg x 3
150kg x 9

Thoughts

Had sh!t to do 2nite so we did the "jack shit" style workout 2nite ... if you've ever read the 5/3/1 ebook.

I was lacking energy but still managed to match my lift from before xmas so I'm ok with that.

IW

Thursday January 13th, 2010

BW: 195.0lb

Military Press
bar x 6
65lb x 5
85lb x 5
95lb x 3

105lb x 3
125lb x 3
140lb x 11

95lb,105lb,115lb,120lb - 3x10, 1x7

Didn't rest enoug and crashed a bit on my 5x10 ... but I smashed my rep max.

DB Row
55lb x 5
90lb 3x10
95lb 2x10

I was going to do 90s straight across but some dude stole my DB. Oh well, still made it.

Grip Work
Trainer 2x5
CoC #1
RH: 10,9,10,13,13
LH: 6,5,6,8,8

Don't know what happened but I smoked this compared to last time. Sweet!

Thoughts

A good day.

IW

Friday January 14th, 2011

BW: 195.6lb

Squats
mobility
bar x 5
115lb x 5
135lb x 5
165lb x 3

195lb x 3
225lb x 3
250lb x 7

145lb,155lb,165lb,175lb - 4x10

One rep better than before xmas. Nice.

Pull Through
skipped

Way to many n00bs crawling around the cable machine. Fcvk it.


Thoughts

My squats felt strong today. Felt like I maybe had another rep in me.

Also: last night my right bicep was 15.75" and my left is 15.5". I haven't measured in quite a while but it's up over an inch so that's good!

IW

Nice squat PR Dub!