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Monday January 17th, 2011

BW: 194.8lb

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

170lb x 5
190lb x 3
215lb x 8

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

I'm happy with this. Can't wait until I'm hitting 225 for reps!

Chin ups
bw x 8,7ish,6.5ish,4,

A little bit better than last time. All I can ask for.

Thoughts

A good start to week 3 of the 5/3/1. Woohoo!

Some good news: I measured the old biceps the other day and the right is 15.75" and the left is 15.5". This is an inch up from last time I measured (long ago) but I'm still happy. Improvements are good!

Oh and thanks Hits! I already feel like I could smash that weight if I were to do it again.

IW

Tuesday January 18th, 2010

BW: 195.8lb

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

125kg x 5
140kg x 3
157.5kg x 8

Wow, this was a ridiculous pull. I let out a war cry to beat all others on the last rep. lol But my form held together. It puts my "theoretical max" up to 199kg .... which is a significant increase from last time. I'm very happy with this.


Thoughts

Well I told my partner if I got 157.5kg x 8 and he got 220kg x 4 then we would just pack it in and call it a win. Well we both got what we were looking for. Awesome!

This is an all time PR for deadlifts. Finally, I'm up and over my pre-injury numbers!

Side note: My workout partner did 220kg x 1 when we started 5/3/1 and now he did it for 4. He has also lost almost 40lb along the way!

IW

looks good iron worker.

Thursday January 20th, 2011


Grip Work
Trainer 1x10,1x8
CoC #1
RH: 13,13,11,9
LH: 10,9,8,7

I got some chalk to use while doing this. SOooooo much nicer. I am going to order #1.5 and #2 next week I think.

Thoughts

Was supposed to do my MP at lunch today but my car wouldn't start cause it was -30C ... had to take a taxi to work so I couldn't get to the gym at noon. WAH!

I'll condense Thursday and Friday into tomorrow's workout.

IW

Friday January 21st, 2011

BW: 197.0lb

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

115lb x 5
135lb x 3
145lb x 1(+9)


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

205lb x 5
225lb x 3
260lb x 1(+5)


Dumbell Rows
65lb x 6
95lb 5x10


Thoughts

MP is an all time personal best today. Nice.

IW

Monday January 24th, 2011

Grip Work
Trainer 1x10,1x8
CoC #1
RH: 16,13,10,8,7
LH: 13,10,8,7,6


Thoughts

Deload week so I'll up the grip work a bit this week.

IW

Tuesday January 25th, 2010

Deload Weak

BW: 195.8lb

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

145lb, 155lb, 165lb, 175lb, 185lb - 5x10

A little heavy for deload day .... oops.


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

100kg, 110kg, 120kg - 3x10


Thoughts

I got a little over zealous on deload day ... hopefully that doesn't come back to bite me in the @ss. I'll have to back it off a bit on Tuesday.

Side note: I ordered CoC #1.5 and #2 last night. Pretty excited to get going on those!

IW

Thursday January 27th, 2011

BW: 198.0lb (New "PR" lol)

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

95lb x 10

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


Thoughts

We decided to try a "less is more" approach for deload day. Hopefully I'll be refreshed on Monday.

IW

Friday January 28th, 2011

Grip Work
Trainer 2x10
CoC #1
RH: 20,18,15,13,12
LH: 16,13,11,9,8


Thoughts

I ordered the #1.5 and #2. Looking forward to sinking my teeth into those!

IW

Monday January 31st, 2011

BW: 193.8lb WTF?


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

155lb x 5
175lb x 5
195lb x 5 (+8)

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


Chin ups
bw x 9,8,6,5.5,4.5


Thoughts

I dunno what happened to my bodyweight? Scale may be fucked, I dunno.

IW