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How come bench only? Resting some injuries?
IW |
Thursday February 11th, 2011
BW: 198.2lb Military Press bar x 8 65lb x 5 85lb x 5 95lb x 3 115lb x 3 125lb x 3 140lb x 3(+8) Squats mobility bar x 5 115lb x 5 145lb x 5 175lb x 3 205lb x 3 230lb x 3 255lb x 3(+4) Thoughts We had to work out late on Thursday and couldn't make it work on Friday so we hit out big lifts and GTFO! It was a pretty aweomse day because I nailed both the numbers I was shooting for. IW |
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Oh boy. I guess that's what intense weight training can do to a guy over time. Get healthy my friend.
IW |
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Monday February 14th, 2011
BW: 200.0lb ! Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 175lb x 5 195lb x 3 220lb x 1 (+5) 155lb,165lb,175lb,175lb - 4x10 I was going for 9 reps today for a PR... it just felt awkward and heavy as fuck. I probably could have gotten 7 reps but it just felt so shitty that I racked it. I regret racking it now. Chin Ups bw x 8,6.5,4 Thoughts Well it's pretty obvious that I had a shitty day. I hope it's just a one off thing... And now I remember why I didn't get anywhere in the gym when I partied all the time on the weekend. Road trips home and catching up with old buddies is not conducive to lifting. Arg. IW |
Tuesday February 15th, 2011
BW: 199.6lb Deadlifts mobility 60kg x 5 90kg x 5 100kg x 3 130kg x 5 145kg x 3 162.5kg x 1(+7) 100kg - 3x10 Wow, an awesome pull. However, I was then far too gassed to do a 5x10. Ah well, can't win em all. Superset with... Hanging Leg Raises BW - 4x12 Thoughts I redeemed my self from my bench fiasco so that is very good. I'm still upset about that but not much to do about it now! IW |
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My thoughts are if I can't stay healthy enough to lift raw then this is not my sport :) |
I hear that. I like my lifts to be as functional as possible. No gloves, no belt, no special shoes. Just me and the weight. I like it.
Mind you, I've never lifted equipped ... so maybe I would like it? I dunno. I'm going to stick to increasing my raw lifts for a while yet. IW |
Thursday February 18th, 2011
BW: 200.4lb Military Press bar x 8 65lb x 5 85lb x 5 95lb x 3 120lb x 5 135lb x 3 150lb x 1(+8) 95lb,105lb,115lb,125lb,135lb - 5x10 I smoked my all out set pretty easily and I was still so fresh that I worked all the way back up to 135lb x 10 ... very happy with that. DB Rows 65lb x 6 100lb 3x10 Grip Work Trainer - 3x8 CoC #1 - 2x5 CoC #1.5 - 2x3 Coc #2 - 3x1 (2 closes with my right hand .... got close with my left) CoC #1.5 - 5R/2L CoC #1 - 10R/6L (drop set) My forearms were smoked after this but I felt good about the results. Thoughts I had an awesome sleep the night before this workout and I just felt like I could keep going and going. CoC #2 ... Pretty much in the bank! (at least with my right hand lol) IW |
Friday February 18th, 2011
BW: 200.0lb Squats mobility bar x 5 115lb x 5 145lb x 5 175lb x 3 215lb x 5 245lb x 3 270lb x 1(+5) 135lb,155lb,165lb,175lb,185lb - 5x10 Kneeling Squats 135lb x 10 185lb x 10 205lb x 10 225lb 2x10 Thoughts All of my lifts are now above my old personal bests ... except bench. Oh well, it will be soon too. IW |
Sunday February 20th, 2011
Grip Work Trainer - 3x8 CoC #1 - 3x5 CoC #1.5 - 1x3,1x1 Coc #2 - 4x1 (3 closes with the right .... maybe 1 close with my left) CoC #1.5 - RH: 6,5,4 LH:4,3,2 CoC #1 - 10R/6L (drop set) Thoughts It's hard to tell if it's a solid close sometimes cause my hand is shaking so bad! lol IW |
Nice lifting Dub
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Thanks man. I appreciate it. I feel like I'm really starting to move into new territory now with my strength (and my bodyweight!) which is a great feeling.
IW |
Tuesday February 22nd, 2011
Deload Week BW: 199.0lb Deadlifts mobility 60kg x 5 90kg x 5 100kg x 5 Grip Work Trainer - 3x8 CoC #1 - 3x5 CoC #1.5 - 1x3,1x1 Coc #2 - RH: 2,1,0 LH: 0,0,0 CoC #1.5 - RH: 5,6,4 LH:6,5,4 CoC #1 - drop set ... Sooooo close on my first CoC#2 LH attempt ... but not quite. Thoughts Deload week... boring! IW |
Thursday February 24th, 2011
Deload Week BW: 201.6lb Military Press bar x 8 65lb x 5 85lb x 5 95lb x 3 Squats 115lb x 5 145lb x 5 175lb x 5 Grip Work Trainer - 3x8 CoC #1 - 3x5 CoC #1.5 - RH:9,8,8 LH:7,7,6 Coc #2 - RH: 2,2,1 LH: 1,1,0 I closed the 2 with my left. Woo! Thoughts Grip strength is coming along nicely. IW |
Monday February 28th, 2011
BW: 201.0lb ! Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 155lb x 5 175lb x 5 200lb x 5 (+8) 145lb,155lb,165lb,175lb,185lb - 5x10 Bench felt very strong today. Did my BW 13x. Not too bad. Also probably had one of my strongest 5x10s as well. Chin Ups bw x 9,8,7,6ish,4.5 Chins are still slowly climbing. I'd like to get closer to a 5x10 then switch over to pull ups. Thoughts Back to lifting heavy. Feels great. IW |
Tuesday March 1st, 2011
BW: 201.0 Deadlifts mobility 60kg x 5 90kg x 5 100kg x 3 110kg x 5 132.5kg x 5 147.5kg x 5(+7) Thoughts The gym was packed, people were waiting for the deadlift pads, and my body was smoked. Good day for a jack sh!t day! IW |
Thursday March 3rd, 2011
BW: 202.0lb Military Press bar x 8 65lb x 5 85lb x 5 95lb x 3 105lb x 5 125lb x 5 140lb x 5(+7) 95lb,105lb,115lb,125lb - 4x10 DB Rows 65lb x 6 100lb 4x10 Grip Work Trainer - 3x8 CoC #1 - 2x5 CoC #1.5 - RH:10,8 LH:7,6 Coc #2 - RH: 1,2,2 LH: 0,1,1 CoC #1.5 - RH: 6 LH: 4 Not bad results for being after my workout. Thoughts My weight gain is starting to get pretty significant ... I'm up 20lb since I started working out again after my collar bone break. IW |
Friday March 5th, 2011
BW: 200.2lb Squats mobility bar x 5 115lb x 5 145lb x 5 185lb x 3 195lb x 5 225lb x 5 250lb x 5(+4) 150lb,160lb,170lb,180lb - 4x10 Ran out of gas for the last of the 5x10 sets. Kneeling Squats 135lb x 10 185lb x 10 225lb x 10 245lb x 10 265lb x 10 Thoughts Squat day will never be easy. Weight is down due to creatine side effects on my digestive system. If this keeps up I don't think I'll be taking creatine again. IW |
Sunday March 6th, 2011
Grip Work Trainer - 3x8 CoC #1 - 2x5 CoC #1.5 - RH:12,10 LH:9,7 Coc #2 - RH: 3,3,2 LH: 2,2,1 CoC #1.5 - RH: 8 LH: 6 Thoughts Steadily improving. IW |
Monday March 7th, 2011
BW: 202.6lb Bench bar x 10 95lb x 5 115lb x 5 145lb x 3 165lb x 3 190lb x 3 215lb x 3 (+7) This is not a bad result but I know I have more in me. 150lb,160lb,170lb,180lb,190lb - 4x10, 1x6 Was too gassed to finish it out completely. Chin Ups bw x 8,6,4 I had nothing left. Thoughts Well another far less than ideal weekend took it's toll on my gym performance. I really have to start being more disciplined during the weekend. IW |
Tuesday March 8th, 2011
BW: 202.4 Deadlifts mobility 60kg x 5 90kg x 5 100kg x 3 120kg x 3 140kg x 3 157.5kg x 3(+7) 100kg,105kg,110kg - 3x10 I don't know how I pulled it off but I did. I was feeling tired all day today because of a restless sleep last night and the night before .. .but I really got in the zone and it felt great. I managed 6 reps with a double overhand grip. The CoCs are paying off I think! Hanging Leg Raises bw 2x12 bw 2x10 Thoughts Felt like it was going to be a sh!tty day all day but I seemed to have pulled it out of the fire. Nice! IW |
Thursday March 10th, 2011
BW: 203.0lb Military Press bar x 8 65lb x 5 85lb x 5 95lb x 3 115lb x 3 130lb x 3 145lb x 3(+8) 115lb,120lb,125lb,130lb - 4x10 HS Narrow Grip Row 90lb x 10 180lb x 10 200lb x 10 220lb 3x10 Grip Work Trainer - 2x10 CoC #1 - 3x5 CoC #1.5 - 3x3 Coc #2 - RH: 3,2 LH: 1,1 CoC #1.5 - RH: 9,7 LH: 7,6 CoC #1 - AMAP Thoughts Not quite as fresh for grip work on thursdays as I am on sundays. Might do rep work on thursday and do the challenge gripper on sundays... IW |
Friday March 11th, 2011
BW: 202.8lb Squats mobility bar x 5 115lb x 5 145lb x 5 185lb x 3 205lb x 3 235lb x 3 265lb x 3(+4) I tweaked my back a bit on my big set. I dive bombed my squat a bit and ended up hitting the safety and bouncing up crooked. It put a LOT of stress on the one side of my low back... hope it's ok. 150lb,160lb,170lb,180lb,185lb - 5x10 Kneeling Squats 135lb x 10 185lb x 10 225lb 3x10 Thoughts Squat day will never be easy. Fvcking tough day. IW |
Monday March 15th, 2011
BW: 204.0lb Bench bar x 10 95lb x 5 115lb x 5 145lb x 3 180lb x 5 200lb x 3 225lb x 1 (+7) 150lb,160lb,135lb - 3x10 Chin Ups skipped Grip Work Trainer - 3x10 CoC #1 - 2x5 CoC #1.5 - 2x3 Coc #2 - RH: 6,5,4 LH: 3,3,1 CoC #1.5 -> CoC #1 - drop set AMAP Thoughts Well this weekend I was helping my grandma move out of her house and somehow managed to strain my upper back. It seems to be one of the muscles that is right under my rights scapula... it will ache on and off during the day. I was able to pull off my rep max with pretty good results but it started getting sore during the 5x10 so I cut the workout short. Hopefully I can still DL. I normally do grip work on Sunday but I didn't get back until late sunday night so I put it off. It went quite well this time. IW |
Tuesday March 15th, 2011
BW: 203.6 Deadlifts mobility 60kg x 5 90kg x 5 100kg x 3 132.5kg x 5 147.5kg x 3 165kg x 1(+7) Hanging Leg Raises skipped Thoughts May have to squat and MP on thursday so we kept it brief today. IW |
Hows the back feel mate?
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I'm not sure what to think of my back situation. It doesn't feel like a muscle strain, really. It's an aching pain that comes and goes. It seems to be unrelated to any specific stretch or motion that I can do. I'm not too sure what's up. I think it's getting better slowly though.
IW |
Thursday March 10th, 2011
BW: 203.4lb Military Press bar x 8 65lb x 5 85lb x 5 105lb x 3 125lb x 5 140lb x 3 155lb x 1(+8) 115lb,120lb,125lb,130lb,135lb - 5x10 HS Narrow Grip Row 90lb x 10 180lb x 10 200lb x 10 220lb 3x10 Grip Work Trainer - 2x10 CoC #1 - 3x5 CoC #1.5 - 3x3 Coc #2 - RH: 4,3 LH: 2,1 CoC #1.5 - RH: 10,7 LH: 7,6 CoC #1 - AMAP Thoughts I had an awesome MP press day today. I'm not sure how I keep progressing...but I do! IW |
*edit* Apparently forgot to add my squat workout! *edit*
Friday March 18th, 2011 Squats mobility bar x 5 115lb x 5 145lb x 5 185lb x 3 225lb x 5 250lb x 3 280lb x 1(+4) 150lb,160lb,170lb,180lb,190lb - 5x10 Kneeling Squats Skipped - had to get my taxes done! Thoughts One of the toughest squat days I can remember. Sooooo happy to rep over 275lb though. IW Sunday March 20th, 2011 Grip Work I tried to do some grip work but my hands were destroyed from framing a basement the day before. IW |
Tuesday March 21st, 2011
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 Coc #2 - RH: 8,6, LH: 5,3 Drop Set CoC #1.5 - RH: 8 LH: 6 CoC #1 - AMAP Grip Vids: Thoughts Much better day today. Pretty soon I'm going to hit 10 reps with the #2 and then I'll order the 2.5 and 3! IW |
Tuesday March 22nd, 2011
Deload Week Bench bar x 10 95lb x 5 115lb x 5 155lb x 5 Deadlifts mobility 60kg x 5 100kg x 5 120kg x 5 Thoughts Deload week... I need it! IW |
Uh thanks?
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Thursday February 24th, 2011
Deload Week BW: 204.0lb Military Press bar x 8 65lb x 5 85lb x 5 115lb x 5 Squats 115lb x 5 155lb x 5 185lb x 5 Grip Work Framing a basement for 3 hours yesterday... that'll have to do. Thoughts Grip strength is coming along nicely. IW |
Monday March 28th, 2011
BW: 204.0lb [B]Bench[/B ]bar x 10 95lb x 5 115lb x 5 145lb x 3 160lb x 5 185lb x 5 205lb x 5 (+8) 150lb,160lb,170lb,180lb,190lb - 5x10 Solid comeback after the deload. I must have been rested up. Pull Ups bw x 6,5,4.5,4ish,3 Decided it was time to move on to pull ups. I clearly have some work to do! Thoughts A good sunday sleep helps A LOT as I found out today. Was real happy with today's performance. IW |
Tuesday March 29th, 2011
BW: 204.8 Deadlifts mobility 60kg x 5 90kg x 5 105kg x 3 120kg x 5 135kg x 5 152.5kg x 5(+7) Rack Pulls 225lb 4x10 My buddy's knee was bothering him so we decided to do some rack pulls instead. The max pull before that raped me. Superset with... Hanging Leg Raises bw x 10 bw 3x12 Thoughts 12 reps of deads with everything you've got .... killer. IW |
Thursday March 31st, 2011
BW: 204.8lb Military Press bar x 8 65lb x 5 85lb x 5 95lb x 3 115lb x 5 125lb x 5 145lb x 5(+7) 120lb,125lb,130lb,115lb,115lb - 5x10 HS Narrow Grip Row 180lb x 10 190lb x 10 200lb x 10 210lb x 10 220lb x 10 Grip Work I worked up to the CoC 1.5 and did some reps but my hands were just toasted. I guess all this hands on work has worn me out. Oh well. Thoughts I just keep cranking out PR's on MP right now ... I'm not going to complain. IW |
Friday April 1st, 2011
BW: 205.4lb Squats mobility bar x 5 135lb x 5 155lb x 5 185lb x 3 205lb x 5 235lb x 5 260lb x 5(+3) 145lb,155lb,165lb,175lb,185lb - 5x10 Kneeling Squats Back was too jacked up for this. Thoughts I'm starting to get pretty heavy... cardio may be in order. IW |
Sunday April 3rd, 2011
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 Coc #2 - Could barely close it ... CoC #1.5 - RH: 9 LH: 6 Thoughts My grip work has fallen apart lately ... hopefully I can pick it up again soon. IW |
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