IronWorker - SS gone WestSide
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04-30-2012, 06:19 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Monday April 30th, 2012
BW: 218.0lb
Bench Press
bar x 8
115lb x 5
145lb x 5
165lb x 5
195lb x 3
220lb x 3
250lb x 3(+1)*
Pull-Ups
bw x 10,8,7,6,4.5
Dips
bw - 3x8
Thoughts
* Well my bench was rreeeaaalllly close to four. The spotter touched the bar but barely. He says he didn't really do anything. So anyway, technically doesn't count I guess but it's close. Last time I benched 250 a couple cycles ago I only got 2 so it's a definite improvement.
This time instead of bench 5x10 we decided to try dips for a while. Man it's been a while and I suck at them! ha but it was a good stretch and it will be a useful exercise I can tell already.
IW
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05-01-2012, 06:52 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday May 1st, 2012
BW: 217.4lb
Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
150kg x 3
172.5kg x 3
192.5kg x 3(+4)
Deadlifts
90kg - 3x10
100kg - 2x10
Superset with...
Hanging Leg Raises
bw 3x12,1x11
Thoughts
Quite happy with this result. Only 7.5kg under what is technically my max for 7 reps. Means I have quite a bit more in the tank I think!
IW
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05-01-2012, 06:54 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday May 1st, 2012
Conditioning
Rowing - Steady State
20min
Thoughts
I did this right after deads. Trying to keep the effort down and space it out as far I can before squats to hopefully do better on squats this week.
IW
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05-02-2012, 01:54 PM
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Rank: New Member
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Join Date: May 2012
Posts: 19
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get it!!
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05-03-2012, 10:51 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thank you.
IW
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05-03-2012, 06:29 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday May 3rd, 2012
BW: 216.6lb
Military Press
bar x 8
85lb x 5
105lb x 5
125lb x 3
145lb x 3
170lb x 3
190lb x 3(+0)
95lb - 5x10
Squats
mobility
135lb x 5
185lb x 5
225lb x 3
255lb x 3
290lb x 3
325lb x no attempts
Hammer Grip Cable Row
100lb x 10
140lb - 5x10
Thoughts
Well the plan was to take off after work tomorrow so I wanted to get squats and MP in 2nite ... My back was tweaked a little bit from deads ( I guess my form must have broke down a bit) and I thought I could work through it. Wrong! My back started hurting pretty bad so I called the big set off.
I probably ruined my chance at a very solid week 3 by this judgement error. ARG!
IW
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05-07-2012, 01:44 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Sunday May 6th, 2012
Conditioning
Rowing - Steady State
21min
Thoughts
Increased the time by 1 minute. Don't want to overdo it on week 3!
IW
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05-07-2012, 01:47 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Monday May 7th, 2012
Grip Work
Trainer - 3x10
CoC #1 - 2x5
CoC #1.5 - 1x3
Coc #2 - 1x2
CoC #2.5 - 2 attempts each hand
CoC #2 - RH:6,5 LH:2,1
Thoughts
That 2.5 feels reallllll stiff.
IW
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05-07-2012, 06:13 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Monday May 7th, 2012
BW: 217.0lb
Bench Press
bar x 8
115lb x 5
145lb x 5
165lb x 5
205lb x 5
235lb x 3
265lb x 0
Dips
bw - 5x8
Pull-Ups
bw x 10,8,7,6,4.5
Thoughts
Well fuck.
My shoulder is really starting to bug me and it shows in my performance. A physio tells me it's actually my scapular elevator... hmmm
I also spent the weekend on the road so ate like sh!t and didn't sleep very well so I'm sure that doesn't help either.
I also lost my setup as I unracked the weight. I had my shoulder blades nice and tight but sort of shrugged the weight and up and completely lost my base.
So between those three things I fvcked up. Arg. I'm debating taking the rest of this week off and next week for deload and just repeating this cycle.
IW
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05-09-2012, 06:29 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday May 8th, 2009
Well I haven't missed a deadlift day in I don't know how long but I decided I needed to this time. My shoulder was way more screwed up than I originally squat.
I'm going to miss MP day too but I might go in a try a day of squats. We'll see. I may just decide that I need to rest.
I need to remind myself to stick to the "1 in the tank" rule better. This last cycle I was trying too close to failure (or to failure) and it just builds up too many strains when you're lifting that heavy. Jim Wendler was right, imagine that. ha
IW
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