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Monday December 13th, 2010
BW: 192.4lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 150lb x 5 170lb x 5 190lb x 5(+6) 145lb, 145lb, 155lb, 155lb, 165lb - 5x10 I matched my old rep PR and I felt like I could have done another but I didn't want to get crazy with it. One increase at a time. Chin ups bw x 7,5,5ish,4,3ish I got one more rep on the first set ... but I die off so quick after that! Thoughts Felt like a reasonably strong workout. IW |
Tuesday December 14th, 2010
BW: 193.6lb Deadlifts mobility 70kg x 5 90kg x 5 100kg x 3 110kg x 5 125kg x 5 140kg x 5(+5) 100kg, 100kg, 105kg, 105kg - 4x10 Superset with... Hanging Leg Raises bw 4x10 Thoughts Dead felt solid today. I could have done 1 more rep but I kept one in the tank becaues I know week 2 and week 3 are going to be tough weeks ahead. Weight still climbing up ... so that's good. IW |
Thursday December 16th, 2010
BW: 194.6lb (whoa!) Military Press bar x 6 65lb x 5 75lb x 5 95lb x 3 100lb x 5 115lb x 5 130lb x 5(+6) 95lb,105lb,115lb,125lb,125lb - 4x10,1x7 Thoughts Military press seems to be the one that consistently goes well. I don't get it. I feel like I rocked this workout again. We're going to throw the accessory to Friday's workout ... which will probably actually happen on saturday. IW |
Friday December 17th, 2010
BW: 195.4lb Squats mobility bar x 5 115lb x 5 135lb x 5 165lb x 3 185lb x 5 205lb x 5 235lb x 5 (+3) 135lb,145lb,155lb,175lb - 4x10 An pretty good improvement over last cycle's shittiness but not a PR overall. I am trying to "keep one in the tank" and hoping that it carries over better into week 2 and 3. We'll see. Pull Through 50lb 3x10 superset with ... Dumbell Rows 90lb 3x10 Thoughts Well somehow I'm up 3lb this week. Whoa! I better watch that or I'm going to pick up a bunch of fat that I just have to get rid of later. I'm quickly approaching my heaviest ever and 200lb (which I've never broken before) I feel better this cycle but we'll see what happens with week 2. IW |
Monday December 20th, 2010
BW: 194.2lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 160lb x 3 180lb x 3 205lb x 3(+6) 150lb, 150lb, 160lb, 160lb, 170lb - 5x10 I hit the number of reps I was shooting for without out too much trouble. Might have had another one in the tank but I saved it. Chin ups bw x 7,6.5,5.5,4.5,4ish I hope you like my measurement system. lol Thoughts A strong workout. IW |
Tuesday December 21st, 2010
BW: 194.2lb Deadlifts mobility 70kg x 5 90kg x 5 100kg x 3 115kg x 3 132.5kg x 3 147.5kg x 3(+6) 100kg, 102.5kg, 105kg, 107.5kg, 110kg - 5x10 Superset with... Hanging Leg Raises bw 5x11 I lost count a couple times so I'm not sure if I completed this. Not even sure if I did 5 sets. lol Thoughts A decent increase on deads today. I'm happy with it. I'm getting pretty close to where I was when I peaked before my injury. Hard to imagine I've lost that much time working out ... but I guess no one to blame but myself for that one. Damn. IW |
Friday December 23rd, 2010
BW: 194.2lb Miltary Press bar x 8 65lb x 5 85lb x 5 95lb x 3 115lb x 3 125lb x 3 140lb x 3(+7) I did one more rep than I was shooting for by accident (have it on vid). Hey... there could be worse problems. lol I'll get the vid up after the xmas break... was going to upload it but YouTube was slow as b@llz today. Squats mobility bar x 5 115lb x 5 135lb x 5 165lb x 3 195lb x 3 225lb x 3 250lb x 3 (+3) Well I beat my last time hitting this weight by 2 reps ... so I can officially say I was having a bad couple of weeks. Thoughts Decided to do a "jack shit" style workout just before xmas. lol Now I'm heading home. I hope everyone has a great holiday season! IW |
Happy Holidays Everyone!
I got a CoC #1 and a trainer from my sister and brother in low. Awesome. I can credit card close the #1 with my right if I set it just right but I'm not quite there yet with the left. The trainer should be a good compliment to the #1. I can do about 10 with my right and 8 with my left. I'm pretty pumped to get working on that and I'll ave to buy the next couple. IW |
Vids as promised:
140lb x 10 - Military Press 225lb x 3 - Squat Acclimation 250lb x 6 - Squat Hope you enjoy them, IW |
Monday January 3rd, 2011
BW: 195.6lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 160lb x 3 180lb x 3 205lb x 3 135lb, 145lb, 155lb, 165lb, 175lb - 5x10 Chin ups Gym closed Thoughts We decided to do an easy week for the first week to break ourselves back in after the holiday. IW |
Tuesday January 4th, 2010
BW: 195.6lb Deadlifts mobility 70kg x 5 90kg x 5 100kg x 3 115kg x 3 132.5kg x 3 150kg x 3 100kg, 105kg, 110kg. 115kg - 4x10 Superset with... Hanging Leg Raises bw 4x10 Thoughts Sleep hasn't been great lately so despite it being an "easy" week .... it wasn't as easy as I had hoped! IW |
Wednesday January 5th, 2011
Grip Work warmup Trainer 2x5 Work Sets Coc #1 RH: 4,3,2,3,2 LH: 3,2,2,2,1 Burnout Sets Trainer 1x25, 1x20 Thoughts I've been working at the CoC grippers sort of randomly since I got them for christmas and I'm already much improved. Shouldn't be long before I have to order the 1.5 or 2! IW |
Thursday January 7th, 2010
BW: 196.4lb Military Press bar x 6 65lb x 5 85lb x 5 95lb x 3 105lb x 3 125lb x 3 140lb x 5 95lb,100lb,105lb,110lb,125lb - 5x10 DB Row 55lb x 5 85lb 2x10 90lb 2x10 Still progressing on DB rows. Nice. Thoughts Well my weight is quickly approaching 200lb. I think by the end of January I'll probably crack that barrier ... for the first time ever! Hopefully the strength gains follow. IW |
Friday January 7th, 2011
BW: 195.6lb Squats mobility bar x 5 115lb x 5 135lb x 5 165lb x 3 195lb x 3 225lb x 3 250lb x 3 265lb x 1 275lb x 1 290lb x 1 (5lb PR) We had an impromptu heavy day. Not an optimal day with 5 hours sleep and after the work sets (not to mention just after 10 days not in the gym!) but hey, sitll came out with a 5lb PR. I think I might have 295-305lb in me on a solid day. Pull Through 65lb 3x10 75lb 2x10 Thoughts Well next week we're back at the 5/3/1 in full force. Not sure if we'll hit week 2 or week 3 yet but we'll see. IW |
Saturday January 8th, 2011
Grip Work Warmup Trainer 3x5 Work Sets Coc #1 RH: 7,4,3,3,2 LH: 3,3,2,2,1 Burnout Sets Trainer 1x25, 1x20 Thoughts For some reason my right hand did awesome today but my I just couldn't get my sets right with my left hand. Where are you guys getting your chalk? IW |
Monday January 10th, 2011
BW: 195.0lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 165lb x 3 185lb x 3 205lb x 10 135lb, 145lb, 155lb, 165lb, 175lb - 5x10 I needed 9 reps to match my cycle from before xmas. I did 10 reps but the 10th was a bit hairy (ass came off the bench). Chin ups bw x 8,6,5.5,4,5,3 1 more rep off the start but I still die off real fast after that. Thoughts We're back at it 100% now, time to pour the cals back on. Woohoo! IW |
Tuesday January 11th, 2010
BW: 194.5lb Deadlifts mobility 60kg x 5 80kg x 5 100kg x 3 115kg x 3 132.5kg x 3 150kg x 9 Thoughts Had sh!t to do 2nite so we did the "jack shit" style workout 2nite ... if you've ever read the 5/3/1 ebook. I was lacking energy but still managed to match my lift from before xmas so I'm ok with that. IW |
Thursday January 13th, 2010
BW: 195.0lb Military Press bar x 6 65lb x 5 85lb x 5 95lb x 3 105lb x 3 125lb x 3 140lb x 11 95lb,105lb,115lb,120lb - 3x10, 1x7 Didn't rest enoug and crashed a bit on my 5x10 ... but I smashed my rep max. DB Row 55lb x 5 90lb 3x10 95lb 2x10 I was going to do 90s straight across but some dude stole my DB. Oh well, still made it. Grip Work Trainer 2x5 CoC #1 RH: 10,9,10,13,13 LH: 6,5,6,8,8 Don't know what happened but I smoked this compared to last time. Sweet! Thoughts A good day. IW |
Friday January 14th, 2011
BW: 195.6lb Squats mobility bar x 5 115lb x 5 135lb x 5 165lb x 3 195lb x 3 225lb x 3 250lb x 7 145lb,155lb,165lb,175lb - 4x10 One rep better than before xmas. Nice. Pull Through skipped Way to many n00bs crawling around the cable machine. Fcvk it. Thoughts My squats felt strong today. Felt like I maybe had another rep in me. Also: last night my right bicep was 15.75" and my left is 15.5". I haven't measured in quite a while but it's up over an inch so that's good! IW |
Nice squat PR Dub!
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Monday January 17th, 2011
BW: 194.8lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 170lb x 5 190lb x 3 215lb x 8 135lb, 145lb, 155lb, 165lb, 175lb - 5x10 I'm happy with this. Can't wait until I'm hitting 225 for reps! Chin ups bw x 8,7ish,6.5ish,4, A little bit better than last time. All I can ask for. Thoughts A good start to week 3 of the 5/3/1. Woohoo! Some good news: I measured the old biceps the other day and the right is 15.75" and the left is 15.5". This is an inch up from last time I measured (long ago) but I'm still happy. Improvements are good! Oh and thanks Hits! I already feel like I could smash that weight if I were to do it again. IW |
Tuesday January 18th, 2010
BW: 195.8lb Deadlifts mobility 60kg x 5 80kg x 5 100kg x 3 125kg x 5 140kg x 3 157.5kg x 8 Wow, this was a ridiculous pull. I let out a war cry to beat all others on the last rep. lol But my form held together. It puts my "theoretical max" up to 199kg .... which is a significant increase from last time. I'm very happy with this. Thoughts Well I told my partner if I got 157.5kg x 8 and he got 220kg x 4 then we would just pack it in and call it a win. Well we both got what we were looking for. Awesome! This is an all time PR for deadlifts. Finally, I'm up and over my pre-injury numbers! Side note: My workout partner did 220kg x 1 when we started 5/3/1 and now he did it for 4. He has also lost almost 40lb along the way! IW |
looks good iron worker.
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Thursday January 20th, 2011
Grip Work Trainer 1x10,1x8 CoC #1 RH: 13,13,11,9 LH: 10,9,8,7 I got some chalk to use while doing this. SOooooo much nicer. I am going to order #1.5 and #2 next week I think. Thoughts Was supposed to do my MP at lunch today but my car wouldn't start cause it was -30C ... had to take a taxi to work so I couldn't get to the gym at noon. WAH! I'll condense Thursday and Friday into tomorrow's workout. IW |
Friday January 21st, 2011
BW: 197.0lb Military Press 65lb x 5 85lb x 5 95lb x 3 115lb x 5 135lb x 3 145lb x 1(+9) Squats mobility bar x 5 115lb x 5 135lb x 5 165lb x 3 205lb x 5 225lb x 3 260lb x 1(+5) Dumbell Rows 65lb x 6 95lb 5x10 Thoughts MP is an all time personal best today. Nice. IW |
Monday January 24th, 2011
Grip Work Trainer 1x10,1x8 CoC #1 RH: 16,13,10,8,7 LH: 13,10,8,7,6 Thoughts Deload week so I'll up the grip work a bit this week. IW |
Tuesday January 25th, 2010
Deload Weak BW: 195.8lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 145lb, 155lb, 165lb, 175lb, 185lb - 5x10 A little heavy for deload day .... oops. Deadlifts mobility 60kg x 5 80kg x 5 100kg x 3 100kg, 110kg, 120kg - 3x10 Thoughts I got a little over zealous on deload day ... hopefully that doesn't come back to bite me in the @ss. I'll have to back it off a bit on Tuesday. Side note: I ordered CoC #1.5 and #2 last night. Pretty excited to get going on those! IW |
Thursday January 27th, 2011
BW: 198.0lb (New "PR" lol) Military Press 65lb x 5 85lb x 5 95lb x 3 95lb x 10 Squats mobility bar x 5 115lb x 5 135lb x 5 165lb x 3 Thoughts We decided to try a "less is more" approach for deload day. Hopefully I'll be refreshed on Monday. IW |
Friday January 28th, 2011
Grip Work Trainer 2x10 CoC #1 RH: 20,18,15,13,12 LH: 16,13,11,9,8 Thoughts I ordered the #1.5 and #2. Looking forward to sinking my teeth into those! IW |
Monday January 31st, 2011
BW: 193.8lb WTF? Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 155lb x 5 175lb x 5 195lb x 5 (+8) 135lb, 145lb, 155lb, 165lb, 175lb - 5x10 Chin ups bw x 9,8,6,5.5,4.5 Thoughts I dunno what happened to my bodyweight? Scale may be fucked, I dunno. IW |
Tuesday February 1st, 2010
BW: 195.8lb Deadlifts mobility 60kg x 5 90kg x 5 100kg x 3 110kg x 5 130kg x 5 145kg x 5(+7) 12 reps is way too many! 100kg, 105kg, 110kg, 112.5kg - 4x10 Superset with... Hanging Leg Raises BW - 4x11 Thoughts Well my bodyweight started to recover ... I dunno if I actually lost almost 5lb over the weekend or what ... I thought I kept my eating mostly in check too. I don't get it. I hope it's just the scale. I'm happy with my lifting today though. I couldn't do the 5th set of accessory lifts .... I was just way too burnt out. Ah well, all in all a good effort and a good day. IW |
Thursday February 3rd, 2011
BW: 197.04b Military Press 65lb x 5 85lb x 5 95lb x 3 105lb x 5 120lb x 5 135lb x 5(+8) Dumbell Rows 65lb x 6 95lb 4x10 Grip Work Trainer - 3x8 Coc#1 RH: 16,14,12,9 LH: 14,12,11,9 Thoughts My weight was on a roller coaster this week but it seems to have recovered. IW |
Friday February 4th, 2011
BW: 196.2lb Squats mobility bar x 5 115lb x 5 145lb x 5 175lb x 3 185lb x 5 215lb x 5 245lb x 5(+4) 145lb, 155lb, 165lb, 175lb - 4x10 Kneeling Squats 135lb - 2x10 155lb - 1x10 These stretch the crap out of my calves but they are great for the glutes. Thoughts Looks like I may need to bump up my cals to keep gaining weight? IW |
Sunday February 6th, 2011
Grip Work Trainer 3x8 CoC #1 3x AMAP 3x Static Hold ALAP Thoughts Getting a bit bored of the #1. I am hoping 1.5 and 2 get here this week!!! IW |
Monday February 7th, 2011
BW: 197.5lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 165lb x 3 185lb x 3 210lb x 3 (+7) 145lb, 155lb, 165lb, 175lb, 180lb - 5x10 Hammer Strength Rows 2 plates x 10 +10lb x 10 +15lb x 10 +25lb 2x10 Thoughts We decided to change up the accessory today ... just for fun! I bumped up the carbs a bit yesterday so I hope my weight gain will jump start again... maybe I'll break the 200lb barrier soon! IW |
Tuesday February 8th, 2011
BW: 197.2lb Deadlifts mobility 60kg x 5 90kg x 5 100kg x 3 120kg x 3 135kg x 3 152.5kg x 3(+7) 100kg, 105kg, 110kg, 115kg, 120kg - 5x10 Superset with... Hanging Leg Raises BW - 4x12 Thoughts Helluva day. IW |
Nice - You going to come to Calgary this year to do the Raw Nationals ?
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I don't think I got what it takes for nationals yet!
But out of curiosity ... when is it? You planning on going? IW |
Wednesday February 10th, 2011
Grip Work Trainer 3x8 CoC #1 - 3x5 CoC #1.5 - 2x3 Coc #2 - 3 attempts Thoughts Finally got my new grippers! Woo! I wasn't supposed to do grip work today ... I just did DLs the day before so it wasn't an optimal day but oh well. I was too excited to wait! I think maybe on a fresh day I could close the #2. I was damn close. IW |
Quote:
I will be going to help judge .If I lift it will be bench only , this year. |
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