Sunday March 6th, 2011

Grip Work
Trainer - 3x8
CoC #1 - 2x5
CoC #1.5 - RH:12,10 LH:9,7
Coc #2 - RH: 3,3,2 LH: 2,2,1
CoC #1.5 - RH: 8 LH: 6


Thoughts

Steadily improving.

IW

Monday March 7th, 2011

BW: 202.6lb

Bench
bar x 10
95lb x 5
115lb x 5
145lb x 3

165lb x 3
190lb x 3
215lb x 3 (+7)

This is not a bad result but I know I have more in me.

150lb,160lb,170lb,180lb,190lb - 4x10, 1x6

Was too gassed to finish it out completely.


Chin Ups
bw x 8,6,4

I had nothing left.


Thoughts

Well another far less than ideal weekend took it's toll on my gym performance. I really have to start being more disciplined during the weekend.

IW

Tuesday March 8th, 2011

BW: 202.4

Deadlifts
mobility
60kg x 5
90kg x 5
100kg x 3

120kg x 3
140kg x 3
157.5kg x 3(+7)

100kg,105kg,110kg - 3x10

I don't know how I pulled it off but I did. I was feeling tired all day today because of a restless sleep last night and the night before .. .but I really got in the zone and it felt great. I managed 6 reps with a double overhand grip. The CoCs are paying off I think!

Hanging Leg Raises
bw 2x12
bw 2x10

Thoughts

Felt like it was going to be a sh!tty day all day but I seemed to have pulled it out of the fire. Nice!

IW

Thursday March 10th, 2011

BW: 203.0lb

Military Press
bar x 8
65lb x 5
85lb x 5
95lb x 3

115lb x 3
130lb x 3
145lb x 3(+8)

115lb,120lb,125lb,130lb - 4x10


HS Narrow Grip Row
90lb x 10
180lb x 10
200lb x 10
220lb 3x10

Grip Work
Trainer - 2x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - RH: 3,2 LH: 1,1
CoC #1.5 - RH: 9,7 LH: 7,6
CoC #1 - AMAP


Thoughts

Not quite as fresh for grip work on thursdays as I am on sundays. Might do rep work on thursday and do the challenge gripper on sundays...

IW

Friday March 11th, 2011

BW: 202.8lb

Squats
mobility
bar x 5
115lb x 5
145lb x 5
185lb x 3

205lb x 3
235lb x 3
265lb x 3(+4)

I tweaked my back a bit on my big set. I dive bombed my squat a bit and ended up hitting the safety and bouncing up crooked. It put a LOT of stress on the one side of my low back... hope it's ok.

150lb,160lb,170lb,180lb,185lb - 5x10


Kneeling Squats
135lb x 10
185lb x 10
225lb 3x10


Thoughts

Squat day will never be easy.

Fvcking tough day.

IW

Monday March 15th, 2011

BW: 204.0lb

Bench
bar x 10
95lb x 5
115lb x 5
145lb x 3

180lb x 5
200lb x 3
225lb x 1 (+7)

150lb,160lb,135lb - 3x10


Chin Ups
skipped


Grip Work
Trainer - 3x10
CoC #1 - 2x5
CoC #1.5 - 2x3
Coc #2 - RH: 6,5,4 LH: 3,3,1
CoC #1.5 -> CoC #1 - drop set AMAP


Thoughts

Well this weekend I was helping my grandma move out of her house and somehow managed to strain my upper back. It seems to be one of the muscles that is right under my rights scapula... it will ache on and off during the day.

I was able to pull off my rep max with pretty good results but it started getting sore during the 5x10 so I cut the workout short. Hopefully I can still DL.

I normally do grip work on Sunday but I didn't get back until late sunday night so I put it off. It went quite well this time.

IW

Tuesday March 15th, 2011

BW: 203.6

Deadlifts
mobility
60kg x 5
90kg x 5
100kg x 3

132.5kg x 5
147.5kg x 3
165kg x 1(+7)


Hanging Leg Raises
skipped

Thoughts

May have to squat and MP on thursday so we kept it brief today.

IW

Hows the back feel mate?

I'm not sure what to think of my back situation. It doesn't feel like a muscle strain, really. It's an aching pain that comes and goes. It seems to be unrelated to any specific stretch or motion that I can do. I'm not too sure what's up. I think it's getting better slowly though.

IW

Thursday March 10th, 2011

BW: 203.4lb

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

125lb x 5
140lb x 3
155lb x 1(+8)

115lb,120lb,125lb,130lb,135lb - 5x10


HS Narrow Grip Row
90lb x 10
180lb x 10
200lb x 10
220lb 3x10


Grip Work
Trainer - 2x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - RH: 4,3 LH: 2,1
CoC #1.5 - RH: 10,7 LH: 7,6
CoC #1 - AMAP


Thoughts

I had an awesome MP press day today. I'm not sure how I keep progressing...but I do!

IW