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Friday January 6th, 2012

BW: 211.0lb

Squats
bar x 8
135lb x 5
165lb x 5
195lb x 3

210lb x 5
240lb x 5
275lb x 5(+5)


Thoughts

The old "jack shit" style workout ... lol ... A PR set though. Nice!

IW

Monday January 9th, 2012

Grip Work
...

Thoughts

Well I've been doing lots of work around the house lately like painting and regrouting. Cutting out grout is a great grip workout and my hands are too sore to put in any good work so I'm just going to let them rest for a couple more days.

IW

Monday January 9th, 2012


BW: 210.2lb


Bench
bar x 10
115lb x 5
135lb x 5
155lb x 3

180lb x 3
210lb x 3
235lb x 1(wtf ... retry)
235lb x 3(+0) .. .WTF?!

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


Pull Ups
bw x 7,6,5,4,3


Thoughts

What in THE FUCK!?

I had a low key weekend. I didn't drink... at all. I ate pretty clean. I slept a good amount... and then I go and fvck up this bad?! I just don't get it?

I really am mystified about bench. It's really starting to frustrate and anger me. ARG!

IW

Tuesday January 10th, 2012

BW: 209.8lb

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

140kg x 3
155kg x 3
175kg x 3(+7)

Superset with

Hanging Leg Raises
bw x 12,12,12,10,9


Thoughts

Big deadlift PR. 175kg was the most I'd lifted not too long ago ... now I can hit it for 10 reps.... NICE!

IW

Thursday January 12th, 2012

BW: 210.8lb

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

135lb x 3
155lb x 3
175lb x 3(+3)

95lb,105lb,115lb,125lb,135lb - 5x10


DB Rows
70lb x 8
105lb 2x10
115lb 3x10

Thoughts

Not a PR MP but I'm pretty happy with it. It's a weight I'm not used to handling and it went fairly well.

IW

Friday January 13th, 2012

BW: 211.2lb

Squats
bar x 8
135lb x 5
165lb x 5
195lb x 3

225lb x 3
260lb x 3
290lb x 3(+5)

135lb,185lb,185lb - 3x10


Thoughts

Matched my PR. Very happy with that.

IW

Monday January 16th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:8,7,5 LH:4,3,2


Thoughts

Welp. It's been a while and I'm not sure why. Although my grip has mostly recovered.

IW

Monday January 17th, 2012


BW: 210.8lb


Bench
bar x 10
115lb x 5
135lb x 5
155lb x 3

195lb x 5
220lb x 3
245lb x 1(+2)


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


Pull Ups
bw x 7,5,4,3,3


Thoughts

Well I think I figured it out ... I tried lowering the bar slowly and making sure to keep it in the utmost control at all times. I believe I have been lowering the bar too fast and losing my groove and collapsing my arch.

Anyway, the reps have dropped but it felt like it was a repeatable performance. I guess I just have to start building up from here again...

IW

Tuesday January 17th, 2012

BW: 209.2lb

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

147.5kg x 5
165kg x 3
185kg x 1(+5)

Deadlifts
100kg - 3x10

Superset with

Hanging Leg Raises
bw x 12,12,10


Thoughts

Well it wasn't quite the reps I wanted/needed but it's a weight I've never lifted before so it's a PR nonetheless! First 400lb DL ... for reps!

I attribute part of the slightly less than expected performance to a lack of nutrition today. I spent half the day doing an interview and such.

IW

Nice liftin Dub, congrats