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  #2051  
Old 06-06-2013, 05:45 PM
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iron_worker iron_worker is offline
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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
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  #2052  
Old 06-07-2013, 12:03 PM
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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
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  #2053  
Old 06-10-2013, 12:45 PM
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iron_worker iron_worker is offline
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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
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  #2054  
Old 06-14-2013, 04:29 PM
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iron_worker iron_worker is offline
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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
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  #2055  
Old 06-18-2013, 07:57 PM
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iron_worker iron_worker is offline
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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
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  #2056  
Old 06-20-2013, 06:35 PM
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iron_worker iron_worker is offline
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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
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  #2057  
Old 06-24-2013, 05:54 PM
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iron_worker iron_worker is offline
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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
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  #2058  
Old 06-25-2013, 06:04 PM
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iron_worker iron_worker is offline
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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
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  #2059  
Old 06-27-2013, 06:39 PM
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iron_worker iron_worker is offline
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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
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  #2060  
Old 07-02-2013, 06:08 PM
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iron_worker iron_worker is offline
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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
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