Thursday June 6th, 2013

BW: 193.0lb

Seated DB Press
27.5lb x 10
37.5lb x 5

50lb x 5
55lb x 5
60lb x 5
55lb x 5
50lb x 5

Chin Ups
bw x 10,7,6

DB Row
50lb x 10
65lb x 10
70lb x 10
75lb x 10

Thoughts

I needed a break from the usual so I did something different today. I think I really need to start varying the volume. I've been doing some reading on periodization.

IW

Friday June 7th, 2013

BW: 193.6lb

Box Squats
mobility
bar x 10
135lb x 5
185lb x 5
225lb x 3
275lb x 1

295lb x 3
315lb x 3
365lb x 1
385lb x 1
405lb x 0
365lb x 5


Hanging Leg Raises
bw x 12,12,10

Superset with...

Back Extensions
bw + 35lb - 3x12


Thoughts

Felt great to hit heavy weights again. I've never squatted that much before but this is off of a 18" box. Still happy with it though for only my second time at it in literally years.

IW

Monday June 10th, 2013

BW: 195.2lb

Flat Bench
bar x 10
135lb x 5

155lb x 8
165lb x 7
175lb x 6
155lb x 8

Done with a 3-1-3 tempo and 90s rest. OMG is that tough!


Sumo Deads
60kg x 8
100kg x 5
120kg x 3

140kg x 3
160kg x 3
160kg x 3


Thoughts

Had to do another quick lunch workout today. Tomorrow is my gf's surgery and there will definitely be no working out then. Not sure if Thurs/Fri will happen either so we'll see.

IW

Friday June 14th, 2013

BW: 194.0lb

Seated Military Press
bar x 8
65lb x 8
85lb x 8
95lb x 7
85lb x 7
65lb x 8

Done using a 3-1-3 tempo. Soooo much burn!


Box Squats
mobility
bar x 10
135lb x 5
185lb x 5
225lb x 3

275lb x 8
295lb x 8
315lb x 8
315lb x 8


Wide Grip Pull Ups
bw x 8,6,4

Done with deliberately slow eccentric and concentric.


Thoughts

Decided to do a higher volume week. I think I'm going to build a new workout based on periodization of volume and intensity.

IW

Tuesday June 18th, 2013

BW: 194.6lb

Flat Bench
bar x 10
135lb x 8
185lb x 5
205lb x 3

215lb x 5
225lb x 5
235lb x 4
215lb x 5
205lb x 5


Sumo Deads
60kg x 8
120kg x 3

140kg x 5
150kg x 5
160kg x 5
140kg x 5
140kg x 5


Thoughts

Summer is just so busy and I can't seem to get a full workout week in! This week is only a 2x week with combined exercise days. Not ideal.

I've also decided to switch to a program like this:

Week 1 - Hypertrophy: 3 x 6-10 (using 3-1-3 tempo for upper body lifts)
Week 2 - Power Building: 5x5 or similar
Week 3 - 5 x 1-3
Week 4 - Deload

So far I think I'm going to stick with the same mon, tues, thurs, fri setup with one day for each big lift. I think it could probably be fine tuned even more but I'll try this for now.

IW

Friday June 20th, 2013

BW: 194.2lb

Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3

135lb x 5
135lb x 5
135lb x 5
125lb x 5
125lb x 5


Box Squats
mobility
bar x 10
135lb x 8
225lb x 5
275lb x 3

315lb x 5
315lb x 5
325lb x 5
315lb x 5
315lb x 5


Thoughts

A week of the bare minimum lifts... not good. Also, since they were condensed all onto tues and thurs, I had one less day of rest and boy did it show. My groin was super tired from sumo deads and my front dealts were burnt from benching.

Oh well.

IW

Monday June 24th, 2013

BW: 195.2lb

Flat Bench
bar x 10
135lb x 8
175lb x 5
205lb x 3

225lb x 3
235lb x 3
245lb x 0
225lb x 0


Hammer Strength Lat Pull Down
1 plate x 6
2 plates x 10,10,8


Seated DB Skull Crusher
50lb x 6
65lb x 10,8,7

Thoughts

Wow. A depressing workout. Really depressing.

IW

Tuesday June 25th, 2013

BW: 195.8lb

Sumo Deadlifts
mobility
60kg x 8
120kg x 5

150kg x 3
160kg x 2
170kg x 1
170kg x 1 ... nearly passed out
160kg x 2


Step Ups
bw + 35lb - 3x10


Thoughts

Feels like I should be stronger with sumo deads. Feels like I'm just overall weaker than I should be right now. Not a fun feeling.

IW

Friday June 27th, 2013

BW: 194.6lb

Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3

135lb x 2
155lb x 1
165lb x 1
165lb x 1
145lb x 3


Box Squats
mobility
bar x 10
135lb x 8
225lb x 5
275lb x 3

315lb x 3
345lb x 3
355lb x 2
365lb x 2


Wide Grip Pull Ups
bw x 8

Drop set with

Chin Ups
bw x 3


Thoughts

Off to a wedding this weekend so yet another condensed day.

IW

Tuesday July 2nd, 2013

Deload Day

BW: 194.8lb

Flat Bench
bar x 10
135lb x 8
175lb x 5
205lb x 3
225lb x 2


Sumo Deads
60kg x 8
100kg x 8
120kg x 5
150kg x 3

Upright BB Row
45lb x 15
65lb x 10

Cable Tricep Extension
57.5lb x 12

Leg Press
2 plates x 8
4 plates x 13

Thoughts

Our new program entails 1 week of high volume, 1 week of moderate volume, 1 week of low volume/high intensity, and 1 deload week. We are doing the deload week now so we kept it easy.

IW