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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