Tuesday July 31st, 2012

BW: 213.0lb

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

155kg x 3
175kg x 3
200kg x 3(+0)

Deads
120kg - 3x10

Superset with...

Bar Rollouts
bw 3x11

Thoughts

Over 200kilos for reps. Not my best ever but I'm getting back up there again.

IW

Wednesday August 2nd, 2012

Conditioning


Rowing - Steady State
20min, easy pace


Thoughts

I've got a heavy couple weeks of squats coming up and I didn't want to sacrifice any strength so I went easy.

IW

Thursday August 2nd, 2012

BW: 214.4lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3

135lb x 3
155lb x 3
175lb x 3(+3)

95lb - 5x10


Hammer Grip Cable Row
160lb - 4x10
160lb x 12


Thoughts

A pretty good set of MP even though my front delt was buggin me. I think I tweaked it a bit on dips. Hopefully I can recover before bench next week.

Finally getting back up around where I was in military press again.

IW

Friday August 3rd, 2012

BW: 213.0lb

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

265lb x 3
295lb x 2
330lb x 3(+0)


BB Bicep Curls
85lb x14

Thoughts

Only time for a short workout today. Parking nazis... Anyway, I was hoping to get another rep today but 4 just wasn't happening. I think my rowing on wednesday hurt my recovery a bit even though I took it pretty easy. It's a tough balance.

IW

Tuesday August 7th, 2012

BW: 214.2lb

Bench
bar x 10
115lb x 5
135lb x 5
155lb x 3

190lb x 5
215lb x 3
240lb x 1(+2)


Deadlifts
mobility
70kg x 5
100kg x 5
130kg x 5

150kg x 3
190kg x 1
210kg x 0


Pull Ups
bw x 9

Dips
bw x 10


Thoughts

Pure garbage.

Was hoping for a 240lb x 5-6 and should have had 210kg DL. I partied like I was 21 this weekend (which I'm not anymore) and ate pure garbage for food... guess I deserved it.

I think we're going to call this week a deload and repeat next week. (My workout buddies experienced a similar performance...)

IW

Wednesday August 8th, 2012

Conditioning


Rowing - Steady State
35min


Thoughts

Still flailing with my cardio schedule.

IW

Thursday August 9th, 2012

Deload Week...sort of

BW: 215.2lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
135lb x 5


Squats
135lb x 5
185lb x 5
225lb x 5
275lb x 3


Hammer Grip Cable Row
160lb - 2x10
180lb x 11


Thoughts

Hopefully I can redo this week and have better results. I'm going to keep it tame this weekend.

IW

Friday August 10th, 2012

Conditioning


Rowing - Steady State
37.5min


Thoughts

I'm slowly getting better at rowing.

IW

Monday August 13th, 2012

BW: 214.4lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 3

190lb x 5
205lb x 3
240lb x 1(+3)

Dips
bw x 10,10,10,12,12


Pull-Ups
bw x 9,8,7,6,5


Thoughts

Well my bench was better than last week's disaster but still not where I should be. I have hit 240x5 before so I should be able to at least hit that .... I went for it but got super wobbly and couldn't do it. The whole set was pretty wobbly... I dunno what the fuck.

My weekend nutrition was not too bad. Kept the beer intake pretty minimal and meals were reasonable and more or less on time. My sleep last night was not that great but I still thought I could do better than I did today. Once again I'm frustrated with bench.

IW

Tuesday August 14th, 2012

BW: 214.2lb

Deadlifts
mobility
90kg x 5
110kg x 5
135kg x 3

170kg x 4
187.5kg x 2
210kg x 1(+0)

Deads
90kg - 5x10

Superset with...

Bar Rollouts
bw 5x12

Thoughts

New max deads at 210kg (462.75lb). I'm really hoping I can make at least one more cycle. My buddy topped out at 211kg a while ago... My form broke down a little bit but not too bad for a max lift. Not too too sore the next day... though my triceps are destroyed from Monday!

We did the 5x10 and bar rollouts quite quickly. Super sweaty.

IW