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You switch from lbs to kgs and it's confuses me. :D
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I'm not too sure how long the soccer field is? I don't think it's a regulation size field. 60-70yds maybe? It doesn't really matter, it's what I have and it works.
I only switch from lb to kg because the deadlift pads are olympic pads and are in kg. It confuses me too. I have to do so many conversions in my head. lol (times by 2 and then add 10% to that number is the way I do it in my head). 1kg = 2.2046lb lol I'm supposed to workout today but it's good Friday and the gym is closed. All my workout buddies aren't around and I'm sore anyways so I guess all signs point to "take a day off!!" Big day on Monday anyways. IW |
Monday April 5th/2010
Bench bar x 10 115lb x 5 135lb 2x5 165lb x 4 185lb x 3 205lb x 2 220lb 5x5 PR! Well this went up... just... Squats mobility work bw x 8 135lb x 5 185lb x 3 205lb x 2 220lb x 1 240lb 5x5 PR! My legs felt like rubber *before* I started so I didn't have high hopes... somehow I pulled through. The last rep was nast ugly and I think I may have screwed DLs over for wednesday... lol But a 5lb PR two weeks in a row is pretty sweet. Unilateral DB Rows 90lb 3x8 Up again... these are getting real heavy and I think they are a PR as well but who is counting? lol Thoughts Well what I did to my body this weekend was not good... and that is probably why this was one of the hardest workouts I've ever done... at least that I can specifically remember. Double PR! IW |
Tuesday April 6th/2010
Sprints - Soccer Field 6 cycles: 1 length of the soccer field : 1 min rest Somehow managed some decent times today: 1) 15s 2) 16s 3) 16s 4) 16s 5) 17s 6) 18s Also of interest... I may have a slight strain in my back from that shitty squat rep. Low back is reaaaaal tight today. May have to either go light on deads or push them back to thursday or both! IW |
Very nice PRs Dub good job mate.
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Thanks Hits. It felt real good to start pushing the envelope of how strong I've ever been again.
I think I'll have to hold off on deads this week. The low back is still fairly sore and I don't think deads would help it any. I was going to attempt the next increment for squats next week but seeing how hard it was this week and that I've already made a 10lb increase on my 5x5 since last cycle... I think I'll switch down to 3x3 and "deload" my squat for now. Hopefully this will allow a little more deads progress on the 3x5 front... (hoping for 150kg 3x5!) IW |
Thursday April 8th/2010
Military Press bar x 10 95lb x 5 115lb x 3 140lb 5x5 (old PR) Deads mobility work 60kg x 5 100kg x 4 130kg x 2 140kg x 1 No go. Back was not feeling it. Dang. Pull Ups bw x 9,8,7 Standing Tbar Cable Curls 70lb x 5, 90lb x 8 90lb x 14 120lb x 8, 90lb x 8, 60lb x 6 Thoughts Well I am a little disapointed that I couldn't do my DLs today but not the end of the world I suppose. I think I may hit deload week next week... my body needs it. IW |
Monday April 12th/2010
Bench bar x 10 115lb x 5 135lb x 5 165lb x 4 185lb x 3 205lb x 1 225lb x 1 245lb x 1 (Old PR) 255lb x M 245lb went up pretty easy and 255lb absolutely stalled. I got way out of my groove. Pretty frustrating. THe workout went downhill form here. Squats mobility work bw x 8 135lb x 5 185lb x 3 205lb x 2 225lb x 1 245lb x 1 These just were not feeling good today. My knees were sore and my joints were just not moving like they should... yuck. Unilateral DB Rows 115lb 3x3 Thoughts Well I think today was my body telling me that my body does in fact need a deload. I've been pushing real hard lately and it's definitely caught up. Oh well, next week will be better... I've been slacking off on my sprints too lately... cause it's been snowing again!!! FUCK! IW |
Rain rain rain = no cardio.... wah!
IW |
I checked you last Deadlift workout...this is what you wrote:
Quote:
Here's how I used to warm-up when I was lifting in the 140-150 kg mark (thats 300-330 lbs roughly): mobility drills 135 lbs x 6 reps 185 lbs x 5 reps 225 lbs x 5 reps 260 lbs x 3 reps 295 lbs x 2 reps 325 lbs x 3 reps work sets with 350 or whatever... You don't need to do many reps but if you're doing singles as warm-ups, you need to do many singles as in increase the weight but not in 40 kilo increments. I think if you should focus on your warm-up and acclimation sets, dude. I know what you mean about the conversion....I have to do that everytime I go back to Bombay and its a royal pain in the ass!!! |
Yes, my deadlift warmups need work. I guess the amount of weight getting jumped gets underestimated because of the conversion. Also, since I'm working up to 150kg range.... and my partner is working up to aroudn 170kg range... it makes things a little more awkward.
Anyways, thanks for the advice. I will try to improve this. IW |
Yeah because if you don't improve on your acclimation it's not gonna be a mystery why the numbers move up so slowly. Do you do singles every time you hit the gym or was it just that workout?
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That day was an off day. If you read my comment below you'll see that I cut it short that day. My plan was actually to attempt 147.5kg 3x5 that day. However, on monday I had my last squat rep get kind of ugly so I had strained my back. So, this called me to cause it off.
If you look at other deadlift days you'll see my more usual warmup/work out. IW |
Wednesday April 14th/2010
BW: 184.8lb Military Press bar x 10 95lb x 5 115lb x 4 135lb x 2 145lb x 1 155lb x 1 165lb x 1 170lb x 1 175lb x 1 (10lb PR) Deads mobility work 60kg x 5 100kg x 4 120kg x 3 130kg x 1 140kg x 1 150kg x 1 160kg x 1 170kg x 1 (Old old PR) 175kg x M Well I think the back was still slightly weak from last week's strain. I think I should have 175kg but not today... Finally back up to that old PR though. Pull Ups bw x 10,7,7 Stand EZ Bar Curls 70lb x 9,8,7, 50lb x 8 Thoughts I don't know how I squeaked a 10lb PR on MP but I'm pretty stoked about it. I think my back needs a little more healing time and I'll hit some PR's there too. My buddy hit a new DL PR of 220kg (488lb!) IW |
good work :)
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Thanks buddy.
I just realized I MP'ed 94.6% of my BW! Woohoo! IW |
Saturday March 27th/2010
Decline Bench 135lb x 5 185lb x 3 205lb x 2 225lb x 1 235lb x 1 245lb x 1 255lb x 1 265lb x 1 (PR) Front Squats mobility bar x 5 135lb x 4 165lb x 3 185lb x 2 195lb x 1 205lb x 1 215lb x 1 225lb x 1 Stiff Leg Rack Pull skipped Back was pretty tight from deads. Dips bw x 10 bw + 10lb x 8 bw + 25lb x 8 bw + 35lb x 8 Haven't done dips in a looooonng time. I think I iwll be sore. In a good way. Thoughts Well it's been an interesting week. PRs all around. Pretty nice. IW |
Tuesday April 20th/2010
Bench bar x 10 135lb x 5 165lb x 5 185lb x 3 205lb x 2 225lb 3x3 Squats mobility work bw x 8 135lb x 5 185lb x 3 205lb x 2 225lb x 1 245lb 3x3 Unilateral DB Rows 75lb 3x10 Drop some weight, up the reps. Thoughts So I'm reset to a 3x3 now. This should have been a pretty easy day but it wasn't because my sleep lately has been *really* sucking. I don't know what his upset my schedule so bad this time. IW |
Wednesday April 21st/2010
Hill Sprints 8 cycles: Sprint up hill: walk down/around Not much for hills around here but the one I found worked out OK. The times started at about 7sec and dropped to around 10sec. If you ran up the hill and walked down the side and around it was almost exactly 1 min of rest. I think I will work up to 10 cycles and then try joggin down the side to shorten rest a bit. Then maybe to shorten the rest some more I'll just jog straight back down the hill. IW |
Thursday April 22nd/2010
BW: 184.4lb ... I think I might be maintaining now. We'll see next week. Military Press bar x 10 95lb x 5 115lb x 3 135lb x 2 145lb 3x3 Deads mobility work 60kg x 5 100kg x 4 120kg x 3 140kg x 2 150kg 3x3 I think my back is finally good to go again. Pull Ups bw x 10,9,7 Slowly improving here. Standing Unilaterial Cable Curls 60lb x 9 50lb x 12 50lb x 9 Thoughts Well... one workout partner heading to Calgary to work and one heading to australia for a couple months... From 4 to 2! ... yes we worked out with 4 of us. lol IW |
^^^ You still aren't warming up properly.
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Quote:
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Well I didn't think that warm up was that bad. It felt alright.
What would have done to warm up to a work set of 150kg 3x3? IW |
Wednesday April 21st/2010
Hill Sprints 10 cycles: Sprint up hill: walk down/around (1min) Maintained pretty steady times. Low 8s to mid 9 by the end. Not bad. IW |
Monday April 26, 2010
Bench bar x 10 135lb x 5 165lb x 5 185lb x 3 205lb x 2 215lb x 1 230lb 3x3 (PR) Squats mobility work bw x 8 135lb x 5 185lb x 3 205lb x 2 235lb x 1 250lb 3x3 (PR) HS Close Grip Rows 2 plates x 5 2 plates + 25 x 8 3 pates 2x8,10 Thoughts Well I was away visiting the grandparents this weekend so I missed saturday workout. I was also outside for lots of the weekend because I was helping with seeding at the farm... I think that cold wind got me a little sick. I had a nasty sore throat sunday but I slept about 10 hrs last night and it seemed to get better all today. I somehow pulled it together and got 'er done at the gym today despite being <100%. So, I pulled off some sick day PRs. Not bad. IW |
Tuesday April 27th, 2010
Well I thought I should start the day by saying... it's my birthday!! I'm a big bad 24 today. Also, I think I'll be skipping sprints today. hahaha IW |
happy birthday youngster !
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Happy Birthday :)
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Thanks gents!
IW |
Wednesday April 28th/2010
Military Press bar x 10 95lb x 5 115lb x 4 135lb x 2 150lb 3x3 Deads mobility work 60kg x 5 100kg x 4 120kg x 3 145kg x 2 152.5kg 3x3 Pull Ups bw x 11,9,7 Standing Rope Curls 42.5lb x 12, 15 42.5lb x 15, 35lb x 9, 30lb x 6 (drop set) Thoughts Getting over this cold and my energy levels are just finally getting back to normal-ish. IW |
Friday April 30th/2010
Decline Bench 135lb 2x5 185lb x 5 205lb x 3 225lb x 3 245lb 4x3 (PR) Front Squats mobility bar x 5 135lb x 4 165lb x 3 185lb x 2 205lb 3x3 (old PR) Stiff Leg Rack Pull skipped Unilateral Tricep Push Down 25lb x 12,10,10 Superset with... UniLateral Tricep Extensions 25lb x 10,8,8 Thoughts Had 10 hours of sleep and rocked this workout. IW |
Monday May 3rd, 2010
Bench bar x 10 135lb 2x5 165lb x 5 185lb x 3 205lb x 2 225lb x 1 235lb 3x3 (PR) Squats mobility work bw x 8 135lb x 5 185lb x 3 225lb x 2 245lb x 1 255lb 3x3 (PR) Unilateral DB Rows 55lb x 5 80lb 4x10 Thoughts A solid day. Wasn't sure if I'd complete bench but I did and squats went up pretty easy. Generally happy. IW |
Here is a question for anyone/everyone:
I've noticed my weight has started leveling off. However, I'm also doing 3x3 now. Can I expect to be putting on muscle mass with the lower volume program? Should I leave the cals the same as the strength seems to continue to increase or should I bump it up? Also, I will be starting Jim Wendler's 5/3/1 soon (when this 3x3 runs it's course) and I believe I'll be trying the "boring but big" variation. Any tips on that? IW |
are you wanting to put on mass...or just continue increasing strength?
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I'd like to put on some mass but I'm trying to do it in a very controlled manner... aka adding as little fat as possible.
IW |
Wednesday April 28th/2010
BW: 184.6lb ... it seems to have stalled out here... Military Press bar x 10 65lb x 5 85lb x 5 105lb x 5 125lb x 3 145lb x 1 155lb 3x3 (PR) Last rep was a Grinder! Deads mobility work 60kg x 5 100kg x 4 120kg x 3 145kg x 2 155kg 3x3 Just kept thinking "stay tight" throughout and I made er through. I may have a shot at my 160kg 3x3 goal. Pull Ups bw x 11,10,8 Took alot more rest between sets and it helped the 2nd and 3rd set a lot. Overhand EZ Bar Curls 30lb x 15 40lb x 14,12,12 40lb x 7 (reg grip ... drop set on last set) Thoughts Well I hope I have a couple weeks left of this 3x3 cycle... we shall see! IW |
increase cals/volume slightly...that should do what you're looking for.....maybe :) try it out.
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Friday April 7th/2010
Decline Bench 135lb 2x5 185lb x 5 225lb x 2 235lb x 1 250lb 3x3 (PR) Front Squats mobility bar x 5 135lb x 5 165lb x 3 195lb x 1 210lb 3x3 (PR) Stiff Leg Rack Pull 135lb x 5 185lb x 4 225lb x 3 275lb 3x3 Haven't done these in a while. Heavy as fvck. DB Tricep Extensions 45lb x 5 55lb x 10 60lb 3x10, 40lb x 7 Thoughts I woke up feeling shitty this morning so I called in to work. I have a stupid head cold again. Arg. But I decided to drag my ass to the gym anyways. I'm glad I did because it made me feel a lot better and I actually accomplished what I set out to do. Hope everyone has a nice weekend. IW |
Monday May 3rd, 2010
Bench bar x 10 135lb 2x5 165lb x 5 185lb x 3 205lb x 2 225lb x 1 240lb 3,3,2 Not quite a 3x3 but considering my 1RM right now is 245lb... I'm pretty happy. Squats mobility work bw x 8 135lb x 5 185lb x 3 225lb x 2 245lb x 1 260lb 3x3 (PR) Unilateral DB Rows 55lb x 5 85lb 4x10 Thoughts Well today was the day for bench to stall out. It was going to happen eventually. I may give it a crack again next week. We'll see. I'm still pretty happy with the results. IW |
Thursday May 13th/2010
BW: 185.0lb Gotta up the cals. Military Press bar x 10 95lb x 4 115lb x 3 135lb x 2 145lb x 1 160lb 3x3 (PR) Was pretty suprised this went up... but it did! Deads mobility work 70kg x 5 110kg x 4 130kg x 3 150kg x 2 157.5kg 3x3 (PR) 1 increment away from my goal. Nice! Pull Ups bw x 10,8,6 Short rest = sucky. Standing BB Curls bar 3x10, 1x25 Decided to start on one exercise and work up for a while. Thoughts Well my strength gains are good but my mass gains have all but stopped. IW |
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