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Friday February 3rd, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:9,5,5 LH:4,3,2
Drop Set
CoC #1.5 - RH:5 LH: 5


Thoughts

I added a rep to my top set so that's good. Once again the left hand starts to over take the right hand as things get tired out.

IW

Friday February 3rd, 2012

BW: 212.2lb

Squats
bar x 8
135lb x 5
165lb x 5
205lb x 3

215lb x 5
250lb x 5
280lb x 5(+5)

135lb,155lb,175lb,185lb - 4x10


Thoughts

Another new PR. This cycle is going to be a big one... first attempt at 315lb on week 3. Woo. I think I should be able to hammer out a few solid reps.

My back was starting to spasm near the end of the 5x10 so I ended it a bit early. It has done that a couple times now ... it always loosens up within like 30min of working out. Weird.

IW

Monday February 6th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:8,6,4 LH:3,2,1
Drop Set
CoC #1.5 - RH:5 LH: 5
Drop Set
CoC #1 - RH:10 LH:10


Thoughts

Been kinda stuck in this region for a while now. hmmm

IW

Monday February 6th, 2012

BW: 213.6lb

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

185lb x 3
210lb x 3
235lb x 3(+3)

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


Pull-Ups
bw+10lb x 3,3
bw x 4,3


Thoughts

Bench went fairly well today. Still really focusing on just touching the chest and really controlling the entire movement more. It seems to be making my results a bit more consistent so that is good.

I thought I was ready for weight pull-ups ... fail. lol

IW

Tuesday February 7th, 2012

BW: 214.0lb

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

140kg x 3
160kg x 3
180kg x 3(+6)

Deadlifts
90kg,90kg,100kg,100kg,105kg - 5x10

Superset with

Hanging Leg Raises
bw x 12,12,12,12,11


Thoughts

Very nice lift today. Went up without too much drama. I probably had another but I saved some for week 3.

IW

Thursday February 9th, 2012

BW: 214.4lb

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

140lb x 3
155lb x 3
175lb x 3(+4)

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


DB Rows
65lb x 8
105lb 2x10
115lb 3x10


Thoughts

Made a bit of PR here. Pretty sweet. Repping 175 feels good.

Also at a PR bodyweight... holy hannah!

IW

Friday February 10th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:5,4 LH:1,1
CoC #1.5 - RH:10,6 LH: 6,4


Thoughts

Grip work the day after heavy DB rows brings the suck!

IW

Friday February 10th, 2012

BW: 213.2lb

Squats
bar x 8
135lb x 5
165lb x 5
205lb x 3

230lb x 3
265lb x 3
300lb x 3(+4)


Squats
135lb,155lb,155lb,155lb,155lb - 5x10

...superset with...

BB Bicep Curls
65lb-2x10
75lb-3x10

Thoughts

Pretty happy with this workout. Showed myself that 300 isn't as big as I used to think it was. Next week: 315lb, finally!

I felt like I'm growing as a whole but my arms are lagging a bit. Seeing as that's the thing that most people tend to notice I decided to add in some bi work with squats just because.

IW

Monday February 13th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:7,5,4 LH:2,1,0
Drop set...
CoC #1.5 - RH:6 LH: 6


Thoughts

My thoughts are on the big week 3 coming up starting tonight with bench...

IW

Monday February 13th, 2012

BW: 214.2lb

Bench Press
bar x 8
115lb x 5
135lb x 5
165lb x 5

200lb x 5
225lb x 3
250lb x 1(+1)

135lb,135lb,140lb,140lb,140lb - 5x10


Pull-Ups
bw x 8,7,6,5,4


Thoughts

Well a less than stellar bench day. I was really hoping for at least 3 and maybe 4 reps. Arg.

I'm trying to back down my 5x10s a bit and hopefully that will help me squeeze a bit more out of my bench and mp.

IW