Monday November 19th, 2012

BW: 202.0lb

Incline Bench
bar x 8
115lb x 5
145lb x 5
175lb x 3
205lb - 5x5


Dips
bw x 8
bw + 25lb x 5
bw + 35lb x 5
bw + 45lb - 2x5
bw + 35lb x 8


Thoughts

Looks like I missed recording my last incline bench session but I did do 200lb last week. So this week I did 205lb .. and it was heavy as hell. I have my doubts about 210.

Dips went pretty well today though. I don't think I've gone +45lb in quite some time.

My goal of 200-205lb by xmas time has been achieved (quite early). So maybe I'll even hit sub 200lb. We shall see.

IW

Tuesday November 20th, 2012

BW: 202.2lb

Cleans
mobility
bar x 10
40kg x 5
50kg x 5
60kg x 3

70kg x 3
80kg x 3
90kg x 0
70kg x 3
80kg x 2


Lunges
bar x 5
95lb x 5
115lb x 5
135lb - 3x5


Thoughts

Cleans were all kinds of horrible today. I think if you really wanted to do well at cleans you would probably have to train 3x a week to really get the form down and keep it well practiced.

IW

Thursday November 22nd, 2012

BW: 202.8lb

DB Shoulder Press
40lb x 8
50lb x 10
55lb x 10
60lb x 10
50lb x 11


Hammer Strength Lat Pull
2 plates - 2x10
2 plate + 10s - 1x10

Performed with a slow concentric, squeeze at the top, and slow eccentric.


Seated DB Skull Crusher
50lb x 10
60lb 3x10

Thoughts

We are gravitating towards a more bodybuilding type routine. We're all pretty burned out with the hardcore strength program and feel like we could use a different direction for a while. We'll come back to the 5/3/1 at some point.

IW

Friday November 23rd, 2012

BW: 201.6lb

Back Squats
mobility
bar x 8
135lb x 8
185lb x 10
225lb x 10
255lb x 8


Smith Leg Press
3 plates x 10
3 +25s x 10
4 plates x 10


Thoughts

Started in on some higher volume squats today and back to back squats as well. Felt good to back squat again.

IW

Monday November 26th, 2012

BW: 200.6lb

Flat Bench
bar x 8
135lb x 10
155lb x 5
175lb x 10
185lb x 10
195lb x 10


Dips
bw x 10
bw + 25lb x 10
bw + 35lb x 8


DB Chest Flys
22lb x 10
27.5lb 2x10

Thoughts

Looks like we're moving into the bodybuilding style program. The details have yet to be ironed out.

IW

Tuesday November 27th, 2012

BW: 200.4lb

Cleans
mobility
bar x 10
30kg x 5
40kg x 5
50kg x 5

60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 1 (got another onto my shoulders but it flattened me)
100kg x 1
70kg x 8 (hang cleans)


Back Extensions
bw x 10
bw + 25lb x 10
bw + 25lb x 12


Thoughts

Cleans went much better today. I got my PR in for a couple singles so that's not too bad.

IW

Thursday November 29th, 2012

BW: 199.8lb

Military Pres
bar x 10
65lb x 10
85lb x 5

95lb x 10
115lb x 10
125lb x 10

Focused on controlled (not super slow but definitely explosive) eccentric and concentric. Used a slightly wider grip than I usually do for hopefully a bit more delt activation.


Hammer Strength Seated Row
1 plate x 10
2 plates x 10
2 +25s x 10
2 plates x 10

Controlled concentric with a noticeably slower eccentric. Slight squeeze at the top if possible.


Standing BB Curl
45lb - 4x10

Thoughts

Back under 200lb ... wow it's been a while. Almost 2 years actually.

IW

Friday November 30th, 2012

BW: 199.2lb

Back Squats
mobility
bar x 8
135lb x 8
155lb x 5
185lb x 10
225lb x 10
245lb x 10


Hamstring Curl
40lb x 10
35lb x 12
35lb x 10


Thoughts

We were going to do leg press superset with hamstring curls but the leg press is always busy.

IW

Monday December 3rd, 2012

BW: 198.2lb

Flat Bench
bar x 8
115lb x 10
135lb x 5
165lb x 3
185lb - 2x10, 1x12


Dips
bw x 5
bw + 25lb x 10,10,9


DB Chest Flys
20lb x 12,12,10


Thoughts

Weight just keeps coming off. I may have to add some cals back in soon to slow things down.

IW

Tuesday December 4th, 2012

BW: 198.8lb

Cleans
mobility
bar x 10
40kg x 5
60kg x 3

70kg x 2
80kg x 2
90kg x 2,1
100kg x 0,0,0


Back Extensions
bw x 10
bw + 25lb x 10
bw + 35lb x 10


Good Mornings
95lb x 10
115lb x 10
135lb x 10


Thoughts

Cleans went pretty sh!tty again today. Could have been my 3-4hr sleep last night. Arg.

Also, probably a good idea to do back extensions after good mornings.

IW