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Don't worry about it. Everybody has lulls in their training. Keep up the hard work.
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Ya it was just one of those days I guess. Oh wellz.
Well, I missed Friday workout but it's because we were scrambling to get our transmission back in the truck we're building. (had to return the jack and ramps we were borrowing) We successfully repaired an automatic transmission on our own with no previous exerpience doing so. Pretty stoked about that. Today is the day to start 5/3/1. I'm pretty stoked about that too! IW |
Monday June 14th/2010
Day 1, Week 1 - 5/3/1 - Boring but Big Military Press bar x 10 65lb x 5 85lb x 5 100lb x 3 110lb x 5 125lb x 5 140lb x 5 (+4) 75lb 5x10 Chin Ups bw x 10,8,8,7,6 Need some serious work here. Gotta work up to a 5x10. Thoughts In and out in an hour and 5 mins and was still pretty damn tired. It's alot more reps and sets than I'm used. We'll see how it goes. IW |
Tuesday June 15th/2010
Day 2, Week 1 - 5/3/1 - Boring but Big Deadlifts mobility work 65kg x 5 80kg x 5 95kg x 3 102.5kg x 5 120kg x 5 135kg x 5 (+5) 75kg 5x10 High rep deadlifts are absolutely killer. Hanging Leg Raises bw x 10,10,10,9,8 Thoughts Wow, tough workout but set a nice landmark. However, I did make myself bleed doing DLs... wah! lol IW |
Thursday June 17th/2010
Day 3, Week 1 - 5/3/1 - Boring but Big Bench Press mobility work 95lb x 5 115lb x 5 140lb x 3 150lb x 5 175lb x 5 200lb x 5 (+5) 105,115,125,135,135 - 5x10 DB Rows 65lb x 10 75lb 4x10 Thoughts I was shooting for 10 reps and I got it. I thought I might hit 11 but I decided to keep one in the tank. IW |
Friday June 18th/2010
Day 4, Week 1 - 5/3/1 - Boring but Big BW: 184.8lb ... I think I'm going to have to weigh my shorts and sweats to see what the difference actually is. Would that be ridiculous? lol Squats mobility work 105lb x 5 130lb x 5 155lb x 3 170lb x 5 195lb x 5 220lb x 5 (+6) 125lb - 5x10 Leg Curls 35lb 5x10 Thoughts Hit a pretty sweet squat landmark. Real happy about that. IW |
DOMS DOMS DOMS DOMS!!!!
Oh god my legs! lol IW |
Monday June 21st/2010
Day 1, Week 2 - 5/3/1 - Boring but Big Military Press bar x 10 65lb x 5 85lb x 5 100lb x 3 115lb x 3 130lb x 3 150lb x 3 (+4) 75,75,85,85,95lb - 5x10 Chin Ups bw x 10,9,7,7,6 Same reps as last time... I don't know if just going to failure for pretty much 5 sets is the best way to progress? Any thoughts? Thoughts Well my legs are still sore... hopefully they are mostly ready for DLs 2morrow... I have to have a look at my diet 2nite and see if I can bump the cals a little. I have bee stagnant at 185lb for too long. *edit* Cals bumped to 3000NTD/3250TD. We'll see where that takes me! Hopefully not fatter. lol IW |
Tuesday June 22nd/2010
Day 2, Week 2 - 5/3/1 - Boring but Big Deadlifts mobility work 65kg x 5 80kg x 5 95kg x 3 112.5kg x 3 127.5kg x 3 142.5kg x 5 (+4) 80kg 5x10 Hanging Leg Raises bw x 10,10,10,8,8 Thoughts Well my "theoretical" max increased again with my all out set so that is good. Week 3 could be a fricken tough pull... Oh well, I'll giver hell. Day 1 of increased cals: I am pretty full. IW |
Thursday June 24th/2010
Day 3, Week 2 - 5/3/1 - Boring but Big Bench Press mobility work 95lb x 5 115lb x 5 140lb x 3 165lb x 3 185lb x 3 210lb x 5 (+4) 115,125,135,135,135 - 5x10 DB Rows 50lb x 8 80lb 5x10 Thoughts Well 210x9 puts me a little bit up from last week which is all I can ask for. Nice. IW |
Friday June 25th/2010
Day 4, Week 2 - 5/3/1 - Boring but Big BW: 187.0lb ... Whoa! lol I may have overshot. Squats mobility work 105lb x 5 130lb x 5 155lb x 3 180lb x 3 220lb x 3 235lb x 5 (+4) 125lb - 5x10 Leg Curls skipped - had to get outta town Thoughts Well week 2 was pretty successful. All of my theoretical maxes went up. Week 3 is going to be tough. I have thurs/friday off and I'll be out of town so we're going to have to condense our workout to mon/wed. I think we'll skip the accessories and just hit the big lifts and that should still be lots! IW |
Monday June 28th/2010
Day 1/2, Week 3 - 5/3/1 - Boring but Big Military Press bar x 10 65lb x 5 85lb x 5 105lb x 3 125lb x 5 140lb x 3 155lb x 1 (+5) Deadlifts mobility work 60kg x 5 80kg x 5 100kg x 3 120kg x 5 135kg x 3 150kg x 1 (+7) Thoughts Well this is the condensed week so we decided to just hit our presribed numbers and get out. It's the "jack shit" method. Wow, still a tough day but I'm real happy. 3 weeks of PRs feels nice. IW |
Wednesday June 30th/2010
Day 3/4, Week 3 - 5/3/1 - Boring but Big BW: 187.8lb ... Up another lb in less than a week... I think I have to back off my cals a bit. Squats mobility work 105lb x 5 130lb x 5 155lb x 3 195lb x 5 220lb x 3 245lb x 1 (+7) Bench Press mobility work 95lb x 5 115lb x 5 135lb x 3 175lb x 5 200lb x 3 220lb x 1 (+7) Thoughts Well I made PRs across the board for 3 weeks. Intense first cycle. Deload next week. IW |
Monday July 5th/2010
Day 1/2, Week 4 (Deload) - 5/3/1 - Boring But Big Military Press bar x 10 65lb x 5 85lb x 5 105lb x 5 75lb 5x10 Deadlifts mobility work 60kg x 5 80kg x 5 100kg x 5 70kg 5x10 Hanging Leg Raises bw 5x8 Superset with... Chin Ups bw x 5x6 Thoughts Well another condensed week but we're getting all the exercises in... just a couple long days. It's deload week anyways so shouldn't be a big deal. Weren't really sure what to do with the 5x10 weight concerning the deload... so I just dropped it back to what I did in week 1 and it was pretty easy. IW |
Wednesday July 7th/2010
Day 3/4, Deload Week - 5/3/1 - Boring but Big BW: 184.4lb ... I dropped the cals like 2-300 for the deload week and this happens? Wtf? Bench Press mobility work 95lb x 5 115lb x 5 145lb x 5 125lb - 5x10 DB Rows 60lb 5x10 Squats mobility work 105lb x 5 135lb x 5 155lb x 5 115lb - 5x10 Leg Curls 35lb 5x10 Thoughts Well I guess camping this last weekend really Fvcked with my weight. A little choked about it. Oh well, back to cal surplus next week. IW |
still have PLENTY of volume on your deload week...couple that with lower cals...:)
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Ya quite a bit of volume but none of it is heavy really. I may have underestimated the workload I guess.
IW |
Monday July 12th/2010
Cycle 2: Day 1, Week 1 - 5/3/1 - Boring but Big Military Press bar x 10 75lb x 5 85lb x 5 105lb x 3 110lb x 5 130lb x 5 145lb x 5 (+4) 85lb 4x10, 95lb x 10 Chin Ups bw x 10,10,10,10,8 Thoughts A solid day. Once again I managed to increase my theoretical max... IW |
Tuesday July 13th/2010
BW: 187.6lb --> I have no idea what my weight is doing anymore. lol Cycle 2: Day 2, Week 1 - 5/3/1 - Boring but Big Deadlifts mobility work 60kg x 5 80kg x 5 100kg x 3 110kg x 5 125kg x 5 140kg x 5 (+6) 80kg 5x10 Hanging Leg Raises bw 5x10 Thoughts The theoretical max just keeps climbing. The only problem with that is the amount of reps I have to do never decreases! IW |
Thursday June 24th/2010
Cycle 2: Day 3, Week 1 - 5/3/1 - Boring but Big Bench Press mobility work 95lb x 5 115lb x 5 145lb x 3 155lb x 5 180lb x 5 200lb x 5 (+7) 115,125,135,145,155 - 5x10 DB Rows 60lb x 5 85lb 5x10 Thoughts My caluses were fricken killing me today!!! IW |
Thursday July 15th/2010
Cycle 2: Day 4, Week 1 - 5/3/1 - Boring but Big BW: 189.0lb ... Up again... May be that foot long sub I had. lol Squats mobility work 115lb x 5 135lb x 5 155lb x 3 175lb x 5 200lb x 5 230lb x 5 (+6) 125lb, 135lb, 145lb, 155lb, 165lb - 5x10 Leg Curls skipped - Gotta find a new accessory. I don't like this one. Thoughts 4 days in a row = brutal. IW |
Monday July 19th/2010
Cycle 2: Day 1, Week 2 - 5/3/1 - Boring but Big Military Press bar x 10 75lb x 5 85lb x 5 105lb x 3 120lb x 3 135lb x 3 155lb x 3 (+3) 95lb 5x10 Chin Ups bw x 10,10,10,9,8 Thoughts My max did not increase today but I suppose after 4 weeks of increases that is probably OK. The 5x10 was pretty tough. IW |
Wednesday July 21st/2010
Cycle 2: Day 2, Week 2 - 5/3/1 - Boring but Big Deadlifts mobility work 60kg x 5 80kg x 5 100kg x 3 115kg x 3 130kg x 3 147.5kg x 3 (+6) 85kg 5x10 Hanging Leg Raises bw 4x10, 1x11 Thoughts Finally feel like I'm making some progress on my accessories... if that matters? IW |
Thursday July 22nd/2010
Cycle 2: Day 3, Week 2 - 5/3/1 - Boring but Big BW: 188.2lb Bench Press mobility work 95lb x 5 115lb x 5 145lb x 3 165lb x 3 190lb x 3 215lb x 3 (+7) 135,135,135,145,155 - 5x10 DB Rows 50lb x 5 85lb 5x10 Thoughts I hell of a grinder on bench... IW |
your chinups look like they have come a long ways :) good stuff.
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Thanks and they certainly have. I noticed my DB rows have improved a lot over the last few months as well. I think I'm going to switch back to BB rows for the next couple of cycles. I'm hoping there is some cross-over there.
IW |
Friday July 23rd/2010
Cycle 2: Day 4, Week 2 - 5/3/1 - Boring but Big BW: 189.0lb Squats mobility work 115lb x 5 135lb x 5 155lb x 3 190lb x 3 215lb x 3 240lb x 3 (+7) 145lb, 145lb, 145lb, 155lb, 165lb - 5x10 Leg Curls I am open to suggestions on a hammy exercise that I don't hate! Thoughts Brutal squat day. On my 9th rep of my max set I bounced the weight off the safety and had to push it up crooked.... yuck. Then the 10th was an absolute grind to the finish. IW |
single leg rdl's...double leg rdl's...rack pulls....stability ball/slideboard leg curls...
you can sub in any single leg lift really...especially pistols/stepdowns yada yada. |
So.... I've got some real bad news.
I broke my collar bone over the weekend while dirt biking... fvck! So I really screwed myself over for a while. Just dealing with the pain for now and I'm guessing it will be 4-6weeks before I'm back in the gym. Ugh. IW |
That sux Dub heal up fast mate.
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Thanks Hits... unfortunately I broke it right in half ... but I think last night it fused back together (a little bit crooked, mind you) so hopefully the healing will be somewhat quick.
IW |
you jack ass :)
do they put you in a sling for that? |
I know... stupid right?
Ya I just have some shitty sling. They are supposed to put me in some sort of figure 8 collar to pull my shoulders back but they couldn't get it to fit on me so they didn't give me one?? Hopefully I don't have serious rehab issues but... probably will. IW |
did ya have fun though? :)
one of my nephews has broken his collar bone and has no issues in the weight room...but...it could affect some pushing and pulling exercises. |
Oh it was damn fun for the solid hour or hour and a half that I put in. lol
If you're wondering what happened well here is what I think happened (memory is a bit fuzzy on account of landing partially on my head ...) I was turning from one grid road to another and as with pretty much any turn on a 450 dirt bike... you've got your inside foot out and you're hanging the @ss end out a little bit. I think what probably happened was the back end started getting a little farther out than I wanted so I cut the throttle completely. I'm thinking that caused me to suddenly regain lateral traction as I'm sliding sideways. So the bike now wants to flip up and over very quickly (called high siding it). So, the bike quickly flips over and I get launched off and go flying through the air and land upside down awkwardly on my head/shoulder... Wonderful... IW |
August 3rd, 2010
A quick update... so it's been 9 days since my crash and clavical is healing pretty well. I can definitely tell that is fused solid again (obviously not full strength but it's in one peice!) I can lift my arm above my head a little bit if I do it slowly. Quick movements are still a no no and so is reaching across my body with my bad arm for some reason. My pec is still swollen (but that has gone down as well) and has gone from yellow to now blue/brown. Yum yum. However, I'm off pain meds completely (I only used about 1/2 of my T3 prescription) and I can now sleep on my side again if I want. Anyways, I think I will give it another full week of rest and then maybe hit the gym and do some legs only stuff. I will try some easy stuff and just see how it goes. IW |
Monday August 9th, 2009
Attempting to get back in the gym and do what I can... Leg Press 1 plate x 10 2 plates x 10 3 plates 3x10 Superset With Standing Hamstring Curl 25lb x 8 30lb 2x10 35lb 2x10 Calf Raises 1 plate x 10 2 plates x 12,15,14,12 Cardio Bike: 15min Thoughts Well it's good to get back in the gym but at the same time it's sad to see how far I have to go in the healing process. IW |
is it still pretty tender to the touch?
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Not too bad to the touch just certain motions I just cannot do and putting any weight on it is a real no no.
So as long as I'm careful I can go mostly pain free. I can feel "tension" in there but I think that is probably the muscles trying to hold it still while it heals. IW |
Thursday August 12th, 2009
BW: 184lb ... It's going to be back to square 1 on weight gain once I heal... Leg Press 1 plate x 10 2 plates x 10 3 plates 3 x 10 3 + 25s x 10, 8 3 plates x 10 Superset With Standing Hamstring Curl 25lb x 8 30lb x 10 35lb 4x12 Pistol Squats To Bench bw x 10,8,8,7 Thoughts Solid quad work today. IW |
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