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  #1761  
Old 01-19-2012, 05:41 PM
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Thursday January 19th, 2012

Thanks HIT!

BW: 212.0lb

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

145lb x 5
165lb x 3
180lb x 1(+4) .. tried for another

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


DB Rows
70lb x 8
105lb 2x10
115lb 2x10
120lb x 10

Thoughts

I tied my last attempt at this weight but last time it was a ballz to the wall attempt to get 5 ... this time I got 5 pretty solid but 6 didn't quite go (I did push press it though just for fun). Sooo.... not quite a rep of progress ... ha. Oh well, it's progress.

Also a bodyweight PR.... lol

IW
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  #1762  
Old 01-20-2012, 11:01 AM
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Friday January 20th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:5,3 LH:1,1
CoC #1.5 - RH:7 LH: 6


Thoughts

Well I left my grip training a day later than usual and it ended up after DB rows ... so it was not as good as usual. Ah well.

IW
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  #1763  
Old 01-20-2012, 05:55 PM
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Friday January 20th, 2012

BW: 210.6lb

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

245lb x 5
275lb x 3
305lb x 1(+4)

135lb,155lb,175lb,185lb,195lb - 5x10


Thoughts

A new PR weight for 5 reps! I was hoping for 6 but still pretty pleased with 5. Broke into the 400s on deads and 300s on squats officially this week!

IW
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  #1764  
Old 01-24-2012, 04:50 PM
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iron_worker iron_worker is offline
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Tuesday January 24th, 2012

Deload Week

BW: 212.6lb ... PR lol

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 5
205lb x 5

Deadlifts
mobility
80kg x 5
100kg x 5
120kg x 3
150kg x 5


Hanging Leg Raises
bw - 3x10


Thoughts

I'm glad its deload week because I felt pretty stiff. Rest up this week and then a tough cycle comin up.

IW
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  #1765  
Old 01-25-2012, 01:31 PM
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Wednesday January 25th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:7,6,4 LH:3,2,3
Drop Set
CoC #1.5 - RH:6 LH: 5


Thoughts

Well a bit better than last time. My left seems to have more endurance than my right ... but less overall power. Strange.

I decided to only do grip 1x this week since it's deload. I really don't know what a good schedule for grip training should be like.

IW
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  #1766  
Old 01-26-2012, 04:39 PM
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iron_worker iron_worker is offline
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Thursday January 26th, 2012

Deload Week

BW: 212.6lb

Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 5
145lb x 5

Squats
bar x 8
135lb x 5
165lb x 5
195lb x 5
245lb x 5


Thoughts

Deload successful.

IW
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  #1767  
Old 01-30-2012, 11:49 AM
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iron_worker iron_worker is offline
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Monday January 30th, 2012

Grip Work

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


Thoughts

Well it didn't seem like that great of session but when I compare the numbers to last time it was a bit of an improvement so not too bad I suppose.

IW
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  #1768  
Old 01-30-2012, 05:17 PM
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iron_worker iron_worker is offline
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Monday January 30th, 2012

BW: 212.8lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 5

170lb x 5
200lb x 5
225lb x 5(+3)

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


Pull-Ups
bw x 8,6,5,4,3


Thoughts

Well kind of a fresh start to bench. I'm relearning how to bench without using any "bounce" or momentum in hopes to keep more stability for when the weight gets heavy.

IW
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  #1769  
Old 01-31-2012, 05:10 PM
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iron_worker iron_worker is offline
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Tuesday January 31st, 2012

BW: 213.2lb

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

130kg x 5
150kg x 2
170kg x 5(+7)

Deadlifts
100kg - 3x10

Superset with

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


Thoughts

New PR. Took what was my max a while ago and made it my b!tch.

IW
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  #1770  
Old 02-02-2012, 05:30 PM
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iron_worker iron_worker is offline
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Thursday February 2nd, 2012

BW: 213.4lb

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

130lb x 5
150lb x 5
165lb x 5(+4)

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


DB Rows
skipped...


Thoughts

We were having a blah day today and the energy really fell off fast after the rep max. Although I did tie my PR so that's not too bad.

IW
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