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Thursday July 4th, 2013

Deload Day

BW: 195.0lb

Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3
135lb x 3


Box Squats (lower box ... ~ parallel)
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3
255lb x 2
275lb x 1


Wide Grip Chest Supported Row
45s + 25s - 3x10


Ez Bar Curls
65lb - 2x10
55lb x 8


Thoughts

I'm going again this weekend and will be gone Monday/Tuesday so another step backwards in nutrition and sleep I'm sure.

IW

Saturday July 6th, 2013

Extra Workout

BW: 193.0

Wide Grip Pull Ups
bw x 10,9,7

Hanging Leg Raises
bw x 15,13,10

Walking Lunges
bw + 70lb - 2x20 paces

Thoughts

Since I'm leaving and will miss Monday and Tuesday workout I decided to do a little bit of an extra day.

I forgot how hard lunges are!

IW

Thursday July 11th, 2013

BW: 194.6lb

Flat Bench
bar x 10
115lb x5
135lb x 10
155lb x 10
155lb x 9
135lb x 8

Done with a 3-1-3 tempo.


Cable Lat Pull Down
70lb x 10
65lb x 10
60lb x 8


Seated DB Skull Crusher
40lb x 10
50lb x 10
60lb x 7

Pec Deck
90lb x 12
110lb x 12,10

Thoughts

Back to high volume week. It's a deep burn.

IW

Friday July 12th, 2013

BW: 195.2lb

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

225lb x 10
255lb x 10
265lb x 10


Hanging Leg Raises
bw x 12,10,10

Superset with...

Back Extensions
bw + 35lb - 3x12


Thoughts

Dropped down to a lower box for squats. Puts me right around parallel ... wow what a difference it made. Soooo much weaker.

IW

Monday July 15th, 2013

BW: 194.6lb

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

135lb x 5
145lb x 5
145lb x 5
140lb x 5
140lb x 5


Various Grip Pull Ups
bw x 10,10,7


Cable Tricep Extensions
62.5lb x 12,10,9


Standing DB Curls (1min rest)
25lb x 12,10
22.5lb x 8

Thoughts

Triceps are a poppin.

IW

Tuesday July 16th, 2013

BW: 194.6lb

Sumo Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3

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


Hamstring Curl
50lb x 12
45lb x 12
40lb x 12


Thoughts

Still struggling with the form. When I can get it just right it seems to work pretty well. I did do better than last 5x5 day so that's good.

Also struggling with my feet sliding on the platform... really need proper lifting shoes...

IW

Thursday July 18th, 2013

BW: 195.0lb

Parallel Box Squats
mobility
135lb x 8
185lb x 5
225lb x 3


275lb x 5
275lb x 5
275lb x 5
255lb x 5
255lb x 5


Bench Press
bar x 10
135lb x 8

185lb x 5
205lb x 5
225lb x 5
225lb x 5


Thoughts

The workout buddy needed to do a combined day so I did that with him. I'll try to get back tomorrow and do some of the accessory work and maybe some cardio.

IW

Friday July 19th, 2013

Extra Workout ... Sort of

BW: 195.0lb


Dips (super depth)
bw x 12,12,10,8

...super set with...

Pull Ups (varying grip)
bw x 10,8,7


Back Extensions
45lb x 10,10,12

...superset with...

Hanging Leg Raises
Bw x 12,12,10


Pull Throughs
70lb - 3x10

...superset with...

Pec Deck
100lb x 12,10,7


Thoughts

I came back and did some accessory work that would have gone with yesterday's big lifts. Felt like a pretty good workout.

IW

Monday July 22nd, 2013

BW: 195.2lb

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

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


Hammer Strength Seated Row
2 plates - 3x10


Cable Tricep Extensions
60lb x 12,11,10


Seated DB Curls
22.5lb x 12,10,7

Thoughts

Super tired today. Fvckin Mondays.

IW

Tuesday July 23rd, 2013

BW: 195.0lb

Sumo Deadlifts
mobility
60kg x 8
100kg x 5
120kg x 3

150kg x 3
160kg x 2
170kg x 2 (+1)
170kg x 2 (+1)
160kg x 3 (+1)


Leg Press
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10

...superset with...

Hamstring Curls
50lb x 12,11,10


Thoughts

Got an extra rep on each of my top sets as compared to last time we did heavy sumos so that's a positive.

IW