can you please help me out with somthin
i understand the principle of progressive orverload but should i add weight EVERY time Or just when i can complete the sets and reps with good form ? because i have been adding weight every workout but i cant always finish the sets/reps and my form starts to fail

You don't *have* to add weight every time. Since you are doing an A B A B style workout 4x a week I would say should add 5lb once a week. Adding 5lb 2x a week will get to be far too much really quickly.

If your form is breaking down to the point where you are risking injury then do not add weight. It's always more important to keep your muscles and joints healthy rather than getting that next 5lb.

IW

Tuesday March 13th, 2012

BW: 216.8lb

Deadlifts
mobility
80kg x 5
100kg x 5
125kg x 3

155kg x 5
175kg x 3
195kg x 1(+4)

Deadlifts
110kg - 5x10

Superset with...

Hanging Leg Raises
bw 5x12,12,12,11,10

Thoughts

A PR weight for deads and I did it for 5 reps. Nice! (429lb!) 200kg coming up next cycle.

IW

Thursday March 8th, 2012

BW: 218.2lb

Military Press
bar x 8
75lb x 5
950lb x 5
120lb x 3

150lb x 5
170lb x 3
190lb x 1(+2)

95lb,100lb,105lb,110lb,115lb - 5x10


Hammer Grip Cable Row
100lb,120lb,127.5lb,140lb,147.5lb - 5x10

Thoughts

I hit 5 more pounds for the same reps as last cycle. Can't complain about that! It felt easier too.... Nice.

Weight gain continues....

IW

Friday March 16th, 2012

BW: 216.6lb

Squats
bar x 8
135lb x 5
175lb x 5
205lb x 3

255lb x 5
290lb x 3
325lb x 1(+3)


Squats
155lb - 5x10

...superset with...

BB Bicep Curls
75lb - 5x10

Thoughts

Pretty stoked about this lift. A PR weight for 4 reps. Nice!

IW

Monday March 19th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - RH - 3x10 LH -3x7,6,5


Thoughts

Well I have been doing some major slacking off on grip work lately ... oops. Did an easy workout to try and break myself back in.

IW

Wednesday March 20th, 2012

Deload Week

BW: 218.0lb

Bench Press
bar x 8
115lb x 5
135lb x 5
175lb x 5
215lb x 5


Deadlifts
75kg x 5
100kg x 5
120kg x 5
150kg x 5


Pull Ups
bw - 2x5


Thoughts

Glad it's deload. My body needed it after that last cycle.

IW

Thursday March 22nd, 2012

Deload Week

BW: 218.0lb

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


Squats
mobility
bar x 8
135lb x 5
165lb x 5
205lb x 5
255lb x 5


Hammer Grip Cable Row
85lb x 10
140lb - 3x10

Thoughts

Deload week was much needed. Hopefully I'm well rested for monday cause I feel weak right now!

IW

Monday March 26th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 2x3
CoC #2 - RH: 8,5 LH:2,1
CoC #1.5 - RH:10 LH:7


Thoughts

I have been thinking about trying a monday "heavy" - thursday "light" style grip workout to see if I can get this thing moving again.

Stalllllleeeedddd.

IW

Monday March 26th, 2012

BW: 218.4lb

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

180lb x 5
205lb x 5
230lb x 5(+4)

160lb - 5x10


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


Thoughts

Last cycle I did 230lb x 8 ... was not expecting to hit 9. It was ugly and my butt came off the bench for the last one but I made 'er.

IW