Thursday June 7th, 2012

BW: 214.4lb

Military Press
bar x 8
85lb x 5
105lb x 5
1255lb x 3

145lb x 3
160lb x 2
185lb x 1


Hammer Grip Cable Row
100lb x 10
140lb - 1x10
150lb - 2x10
160lb - 2x10


Thoughts

Decided to work up pretty high today. Fortunately I can still hit 185...barely. Man, it doesn't take long to decondition. I hope I can easy back into the full on 5/3/1 next cycle.

IW

Friday June 8th, 2012

BW: 214.6lb

Squats
mobility
135lb x 5
185lb x 5
225lb x 3

275lb x 4
315lb x 2
345lb x 1(+0)

Squats
155lb - 3x10

Superset with

BB Bicep Curls
65lb - 4x10

Thoughts

Well I managed a PR at the end of this not so good cycle. Had I not had to take the time off I know I could have nailed this for a double but oh well. I'll try and hit deads and squats hard next cycle to hopefully squeeze out another cycle or two of progress.

IW

Saturday June 9th, 2012

Conditioning


Rowing - Steady State
25min


Thoughts

Trying to be more consistent here.

IW

Tuesday June 12th, 2012

Deload Week

BW: 215.0lb

Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
160kg x 5


Bench
bar x 10
115lb x 5
145lb x 5
165lb x 5
205lb x 5


Pull Ups
bw x 11,7,5

Thoughts

First time breaking 10 on pullups. Woot!

Also my shoulder is starting to feel a lot better. Hopefully full steam ahead on my new cycle next week.

IW

Wednesday June 13th, 2012

Conditioning


Rowing - Steady State
25min


Thoughts

Getting better bit by bit.

IW

Thursday June 14th, 2012

Deload Week

BW: 214.2lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5

125lb x 5
145lb x 5
160lb x 3


Squats
135lb x 5
170lb x 5
205lb x 5

255lb x 3
290lb x 1


Thoughts

My buddy was making up for a partially missed week 3 last week so I followed along at his weights and just did low volume/fairly low intensity.

IW

Monday June 18th, 2012

BW: 215.8lb

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

165lb x 5
190lb x 5
215lb x 5(+7)


Pull-Ups
bw x 10,8,7,6,4


Dips
bw-5x8

Thoughts

After 10 cycles of bench I decided it was time to reset. I didn't get to the bitter end and find my true max cause of stupid shoulder injury but oh well I guess. BW x 12 isn't a bad place to start I suppose.

Dips were definitely a contributing factor to my shoulder injury. I will have to be very careful if I want to keep them in my rotation.

IW

Tuesday June 19th, 2012

BW: 215.8lb

Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3

142.5kg x 5
165.5kg x 5
185kg x 5(+3)

Deads
185lb - 2x10
205lb - 1x10

Superset with...

Bar Rollouts
bw 3x8

Thoughts

Felt like a pretty solid deads day considering I felt kind of sick and sh!tty all day. I'm really hoping this is a good sign towards bumping up my max another notch or 2.

IW

Wednesday June 20th, 2012

Skipped conditioning. I somehow picked up a bad head cold. It's tough to do cardio when you can't breathe!

IW

Thursday June 21st, 2012

BW: 216.0lb

Military Press
bar x 10
75lb x 5
95lb x 5
105lb x 5

115lb x 5
140lb x 5
160lb x 5(+3)

95lb x 10
105lb - 4x10


Hammer Grip Cable Row
140lb x 10
160lb - 3x10


Thoughts

Intensity was super low today. My head cold got the best of me. I should have hit 160x9 or 10 even. My 5x10 felt really sh!tty too. Not instilling a lot of confidence in the new cycle.

IW