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Thursday July 25th, 2013
BW: 196.2lb Flat Bench bar x 10 135lb x 8 155lb x 5 175lb x 5 195lb x 3 215lb x 3 225lb x 1 225lb x 3 Cable Lat Pull Down 70lb x 10 65lb x 10 65lb x 8 60lb x 10 Seated DB Skull Crusher 45lb x 10 55lb x 12,10 Pec Deck 100lb x 10,12,10 Thoughts Trying to work on my bench form a bit. I noticed my wrists are really bent back when I lift so I'm trying to get the bar straight over my elbow. IW |
Friday July 26th, 2013
BW: 195.0lb Parallel Box Squats mobility 135lb x 8 185lb x 5 225lb x 3 275lb x 3 295lb x 2 315lb x 1 315lb x 1 295lb x 2 ...failed on 3 BB Wrist Curls bar x 12 55lb x 12 45lb x 12,10 Hanging Leg Raises bw x 13,13,12 ...superset with... Back Extensions bw + 45lb x 10,10,12 Thoughts Plodding along. IW |
Tuesday July 30th, 2013
Deload Day BW: 195.0lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 205lb x 3 185lb - 3x3 Sumo Deads 60kg x 8 100kg x 5 120kg x 3 130kg x 3 150kg x 1 Cable Tricep Extension 50lb x 12,11,10 Hammer Strength Row 2 plates x 10,9,8 Thoughts I was really focusing on form on bench. I worked up to 205lb but I found my wrists were starting to arch back like I'm used to doing. I dropped back to 185lb so I could get some volume in with a weight where I could hold good form. I'm trying to get the weight to be supported directly over my wrist and directly over my elbow. On a positive note ... sort of ... my body weight is very stable lately. IW |
Thursday August 1st, 2013
Deload Day BW: 194.2lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 2 115lb - 2x3 125lb x 3 Leg Press 2 plates x 10 3 plates - 2x12 Squats mobility bar x 10 135lb x 8 185lb x 5 225lb - 3x3 Ez Bar Curls 65lb x 10,9 55lb x 10,8 Thoughts For squats today I thought I'd ditch the box and try some wide stance power-lifter style squats. Totally different feel ... and I suck at it. lol I can see why they would use it though. You can build up a lot of tension in the hole. IW |
Tuesday August 6th, 2013
BW: 196.2lb Seated Military Press bar x 8 75lb x 8 95lbx 8 85lb x 9 75lb x 10 Done using a 3-1-3 tempo. Conventional Deadlifts mobility 70kg x 8 120kg x 10 140kg x 10 160kg x 10 Cable Lat Pull Back 140lb x 10 140lb x 9 130lb x 10 Thoughts Running on fumes today. 3hr of sleep last night ... went to bed at a reasonable hour but just couldn't shut down. Wow did that suck today at work. Decided to switch back to conventional deads for now. Feels so weird and different. Also did a set of leg press and hamstring curl in there while waiting for the deadlift pad to open ... was going to come back to it after but was just way too gassed. IW |
Thursday August 8th, 2013
BW: 196.8lb Bench Press 3-1-3 Tempo bar x 10 115lb x 8 135lb x 10 155lb x 10 155lb x 9 145lb x 9 Parallel Box Squats mobility 135lb x 8 185lb x 5 225lb x 3 255lb x 8 225lb x 10 225lb x 10 Thoughts Wow do I ever need to work on those squats. They felt like shit! IW |
Friday August 9th, 2013
Extra Workout ... Sort of BW: 195.4lb Back Extensions 45lb x 12,12,12 ...superset with... Hanging Leg Raises Bw x 13,13,13 Dips (super depth) bw x 10,10,8 ...super set with... Hamstring Curls 50lb x 12,11,9 EZ Bar Curls 65lb x 10 55lb x 9 45lb x 10 ...superset with... Front Raise 65lb x 10 55lb x 8 45lb x 10 Cardio 5min - Bike Thoughts Came back and did all the accessories we would have missed doing the condensed workout yesterday. Also did a teeny little bit of cardio. I'm in pretty weak shape. lol IW |
Monday August 12th, 2013
BW: 195.8lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 205lb x 5 215lb x 5 225lb x 5 215lb x 5 205lb x 5 Hammer Strength Row 1 plate x 8 2 plates - 3x10 Seated DB Skull Crusher 35lb x 8 50lb x 10 60lb x 10,8 DB Pec Flies 20lb x 10 25lb x 10,10 Thoughts Not bad for a Monday, I guess. IW |
Tuesday August 13th, 2013
BW: 196.0lb Conventional Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 160kg x 5 170kg x 5 180kg x 1 ...wtf Hamstring Curls 60lb x 10 50lb x 12,10 Leg Press 2 plates x 10 3 plates x 12 4 plates x 15 Thoughts I thought deads felt pretty solid at 170 but then I went for 180 and it all went to shit. My back rounded really badly. I guess my low back isn't as conditioned as it once was since we've been pulling sumo and doing box squats. I thought I'd for sure pulled something but it seems to be ok today. Anyway, we may have to switch from sumo to conv every month just to stay more "in the groove." Annnddd that was my last workout this week since I'm heading out of town tomorrow. What a bad note to leave on. IW |
Tuesday August 20th, 2013
BW: 195.6lb Seated Military Press bar x 10 75lb x 8 95lbx 5 115lb x 3 135lb x 3 155lb x 1 165lb x 1 165lb x 0 145lb x 3 Parallel Box Squats mobility 135lb x 8 225lb x 5 275lb x 3 295lb x 2 315lb x 1 (failed on 2) 295lb x 2 Cable Lat Pull Down 70lb x 12,11,10 Superset with... Cable Tricep Extension 60lb x 12,11,9 Thoughts Some of the numbers from today are estimated ... I forgot to record my workout until a few days later... The trip to Calgary was hard on strength. IW |
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