*edit* Apparently forgot to add my squat workout! *edit*

Friday March 18th, 2011

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

225lb x 5
250lb x 3
280lb x 1(+4)


150lb,160lb,170lb,180lb,190lb - 5x10


Kneeling Squats
Skipped - had to get my taxes done!


Thoughts

One of the toughest squat days I can remember. Sooooo happy to rep over 275lb though.

IW




Sunday March 20th, 2011

Grip Work

I tried to do some grip work but my hands were destroyed from framing a basement the day before.

IW

Tuesday March 21st, 2011


Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - RH: 8,6, LH: 5,3
Drop Set
CoC #1.5 - RH: 8 LH: 6
CoC #1 - AMAP

Grip Vids:




Thoughts

Much better day today. Pretty soon I'm going to hit 10 reps with the #2 and then I'll order the 2.5 and 3!

IW

Tuesday March 22nd, 2011

Deload Week


Bench
bar x 10
95lb x 5
115lb x 5
155lb x 5


Deadlifts
mobility
60kg x 5
100kg x 5
120kg x 5


Thoughts

Deload week... I need it!

IW

Uh thanks?

Thursday February 24th, 2011

Deload Week

BW: 204.0lb

Military Press
bar x 8
65lb x 5
85lb x 5
115lb x 5


Squats
115lb x 5
155lb x 5
185lb x 5


Grip Work
Framing a basement for 3 hours yesterday... that'll have to do.

Thoughts
Grip strength is coming along nicely.

IW

Monday March 28th, 2011

BW: 204.0lb

[B]Bench[/B
]bar x 10
95lb x 5
115lb x 5
145lb x 3

160lb x 5
185lb x 5
205lb x 5 (+8)

150lb,160lb,170lb,180lb,190lb - 5x10

Solid comeback after the deload. I must have been rested up.


Pull Ups
bw x 6,5,4.5,4ish,3

Decided it was time to move on to pull ups. I clearly have some work to do!


Thoughts

A good sunday sleep helps A LOT as I found out today. Was real happy with today's performance.

IW

Tuesday March 29th, 2011

BW: 204.8

Deadlifts
mobility
60kg x 5
90kg x 5
105kg x 3

120kg x 5
135kg x 5
152.5kg x 5(+7)


Rack Pulls
225lb 4x10

My buddy's knee was bothering him so we decided to do some rack pulls instead. The max pull before that raped me.

Superset with...

Hanging Leg Raises
bw x 10
bw 3x12

Thoughts

12 reps of deads with everything you've got .... killer.

IW

Thursday March 31st, 2011

BW: 204.8lb

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

115lb x 5
125lb x 5
145lb x 5(+7)

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


HS Narrow Grip Row
180lb x 10
190lb x 10
200lb x 10
210lb x 10
220lb x 10


Grip Work

I worked up to the CoC 1.5 and did some reps but my hands were just toasted. I guess all this hands on work has worn me out. Oh well.

Thoughts

I just keep cranking out PR's on MP right now ... I'm not going to complain.

IW

Friday April 1st, 2011

BW: 205.4lb

Squats
mobility
bar x 5
135lb x 5
155lb x 5
185lb x 3

205lb x 5
235lb x 5
260lb x 5(+3)

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


Kneeling Squats
Back was too jacked up for this.


Thoughts

I'm starting to get pretty heavy... cardio may be in order.

IW

Sunday April 3rd, 2011


Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - Could barely close it ...
CoC #1.5 - RH: 9 LH: 6

Thoughts

My grip work has fallen apart lately ... hopefully I can pick it up again soon.

IW