Monday April 4th, 2011

BW: 206.0lb

Bench
bar x 10
95lb x 5
115lb x 5
145lb x 3

175lb x 3
195lb x 3
215lb x 3 (+8)

155lb,165lb,175lb,185lb,155lb - 3x10, 1x8, 1x10

I hit a major wall on my last couple sets.


Chin Ups
bw x 7,6,3,2

It felt like my lats just gave out on set 3... I just couldn't do anymore. Weird.

Thoughts

My workout was going great and then I just seemed to hit a brick wall. At least I got the important stuff done first I guess.

My weight is starting to make me a bit nervous....

IW

Tuesday March 29th, 2011

BW: 208.2

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

125kg x 3
145kg x 3
162.5kg x 3(+5)

100kg,102.5kg,105kg,107.5kg - 4x10

Superset with...

Hanging Leg Raises
bw 12,11,12


Thoughts

I ate a giant poutine at lunch and it's been sitting like a lump in my stomach ever since. My lack luster performance is directly related to this I believe. Lesson learned.

IW

Thursday April 7th, 2011

BW: 204.5lb

Military Press
bar x 8
75lb x 5
95lb x 5
105lb x 3

120lb x 3
135lb x 3
150lb x 3(+7)

125lb,130lb,135lb,140lb - 3x10, 1x8


HS Narrow Grip Row
90lb x 10
200lb 5x10


Grip Work
Trainer - 2x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - Falling apart...

Thoughts

Not sure what's going on with my grip but it ain't good!

My weight is back down to reasonable levels. Thank god. lol

IW

Friday April 1st, 2011

BW: 205.4lb

Grip Work
Trainer - 2x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - rH: 6,4 LH: 3,2

Having trouble getting that final close with my left... hmmmm


Squats
mobility
bar x 5
135lb x 5
155lb x 5
185lb x 3

215lb x 3
245lb x 3
275lb x 3(+4)

155lb,165lb,175lb,185lb - 4x10


Kneeling Squats
135lb x 10
225lb x 10
275lb x 10
315lb x 10
335lb x 10

Thoughts

Had a really solid day today. Was shooting for 6 reps on squat. Fvck that! I'll do 7. lol

Grip work is starting to come back too... nice.

IW

Sunday April 10th, 2011

Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - RH: 5,4,3 LH: 3,2,1
Dropset
CoC #1.5 - AMAP


Thoughts

My grip strength still doesn't feel like it's going as well as it was.

IW

Monday April 11th, 2011

BW: 205.6lb

Bench
bar x 10
95lb x 5
125lb x 5
145lb x 3

185lb x 5
205lb x 3
230lb x 1 (+7)

155lb,165lb,175lb,185lb,195lb - 4x10, 1x8


Pull Ups
bw x 8,7,6ish,4.5,3


Thoughts

A solid day. Got the reps I was shooting for and I feel like me weight is back on track.

IW

Tuesday April 12th, 2011

BW: 205.4lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

135kg x 5
150kg x 3
170kg x 1(+4)

80kg,85kg,90kg,95kg,100kg- 5x10

Superset with...

Hanging Leg Raises
bw 4x12, 1x10

Thoughts

Not quite sure what happened to me today but I just didn't have it in me. It wasn't a horrible result but it really wasn't up to par with what I have been pulling. I managed to give myself a nosebleed near the end of my big set and I think that might have threw me off when I saw it in the mirror... Anyway, I was hoping for 7 reps on deads but didn't have it in me.

IW

Thursday April 14th, 2011

BW: 205.0lb

Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - RH: 6,5,5,4,2 LH: 3,2,2,3,1


Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

125lb x 5
145lb x 3
160lb x 1(+7)

95lb,100lb,105lb,110lb,115lb, - 5x10

Focused on zero leg drive and bringing the weight to a complete stop for my 5x10.

HS Narrow Grip Row
210lb 5x10


Thoughts

Going to try 5 sets instead of 3 and no drop sets. Maybe the volume will be more manageable.

Well I'm feeling pretty banged up after this cycle. I think I need to back off my 5x10s a bit. It's just a bit too much strain and I think it's holding up my progress.

IW

Sunday April 17th, 2011

Well I don't think I'm going to make it to my last squat workout. I have too much stuff to do before I head to Mexico tomorrow! Woo!

Cya in a week!

IW

Tuesday April 26th, 2011

BW: 205.0lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

120kg x 5
135kg x 5
152.5kg x 5 (+7)

70kg,80kg,85kg,90kg,90kg- 5x10

Superset with...

Hanging Leg Raises
bw 3x12


Thoughts

Well I'm back from Mexico! I thought today would be really shitty due to the week of drinking, eating 2 huge meals a day, and general laziness and no sense of plan whatsoever. However, it went pretty well. I matched what I did for last cycle week 1. I decided to redo squats and deads cycle since I missed week 3 squats and deads didn't go as well they could have.

IW

Thursday April 29th, 2011

BW: 205.2lb

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

115lb x 5
135lb x 5
145lb x 5(+8)

95lb,100lb,105lb,110lb,115lb - 5x10

HS Narrow Grip Row
90lb x 10
220lb 5x10


Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 5x5

Thoughts

Grip work has taken a beating once again... arg.

But everything else has gone well since my week off.

IW

Friday April 29th, 2011

BW: 205.6lb

Squats
mobility
bar x 5
135lb x 5
155lb x 5
185lb x 3

205lb x 5
225lb x 5
260lb x 5(+4)

135lb,135lb,145lb,145lb,155lb - 5x10


Kneeling Squats
135lb x 10
185lb x 10
225lb x 10
275lb x 10
315lb x 10

Thoughts

Solid squatting day.

IW

Congrats !,sounds like ya got a deal there and the heck with the expensive machine when your fully self-employed it'll seam like a little thing, just have fun with it :)

Monday May 4nd, 2011

BW: 206.6lb

Bench
bar x 10
95lb x 5
125lb x 5
145lb x 3

175lb x 3
195lb x 3
220lb x 3 (+7)

135lb,140lb,145lb,150lb,155lb - 5x10


Chin Ups
bw x 8,5.5,5,5ish,4,3ish

Dropped off hard.

Thoughts

My long time goal of 225lb x 10 on bench is within striking distance... sweet!

IW

Tuesday April 3rd, 2011

BW: 206.4lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

125kg x 3
145kg x 3
162.5kg x 3(+7)

70kg,75kg,80kg,85kg,90kg - 5x10

Superset with...

Hanging Leg Raises
bw 4x12

Thoughts

I redid my same weight from last cycle and I'm glad I did. I hit 10 reps which is where I should be at. It was tough as hell though. I had to sit down afterwards... but I got it done!

I think grip training may be taking a hiatus for now ... working 10hrs a day 30min out of the city is putting a damper on my time availabe. Oh well....

IW

Thursday May 5th, 2011

BW: 208.0lb

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

120lb x 3
140lb x 3
155lb x 3(+7)

95lb,95lb,105lb,105lb,115lb- 5x10


HS Narrow Grip Row
90lb x 10
230lb 5x10


Grip Work
skipped

Thoughts

Good military press day again!

Grip work is officially off for a while. Not enough time in a day. wah

IW

Friday May 6th, 2011

BW: 206.8lb

Squats
mobility
bar x 5
135lb x 5
155lb x 5
185lb x 3

215lb x 3
245lb x 3
275lb x 3(+1)

135lb,135lb,155lb,155lb - 4x10


Kneeling Squats
skipped

Thoughts

Arg! The set was going pretty solid and I was well on my way to hitting my 7 rep target ... However, my calf has been tight lately since i've started riding my motorcycle again this year... so I squatted down a little bit too fast and my calf locked up and I pitched forward. I couldn't save it so i had to ditch. What a pain in my @ss!!! Stupid way to end a good set.

IW

Monday May 9th, 2011

BW: 208.2lb

Bench
bar x 10
95lb x 5
125lb x 5
155lb x 3

185lb x 5
215lb x 3
235lb x 1 (+6)

135lb,135lb,155lb,155lb,165lb - 5x10


Chin Ups
bw x 8,7ish,5.5,4.5,3ish


Thoughts

Didn't quite make a PR today ... but close.

IW

Tuesday April 12th, 2011

BW: 207.2lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

135kg x 5
150kg x 3
170kg x 1(+4)

80kg,85kg,90kg,95kg,100kg- 5x10

Superset with...

Hanging Leg Raises
bw 3x12, 1x8

Thoughts

Well I'm not sure if I mind fvcked myself or if I have a slight strain in my back from ditching the weight during squats .... or both ... but I'm pretty upset with my result again. Arg.

IW

Thursday May 12th, 2011

BW: 207.2lb

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

130lb x 5
145lb x 3
165lb x 1(+6)

95lb,95lb,105lb,105lb,115lb- 5x10


HS Narrow Grip Row
90lb x 10
240lb 5x10


Thoughts

Didn't make the number I was shooting for today... ah well. It's the first time I haven't made my number... so I can't complain too much.

IW

Friday May 13th, 2011

BW: 207.4lb

Squats
mobility
bar x 5
135lb x 5
155lb x 5
185lb x 3

230lb x 5
260lb x 3
290lb x 1(+3)

135lb,145lb,155lb,165lb,175lb - 5x10


HS Curls
35,40,45,50 - 4x10

My calf really hurt trying to do kneeling squats so I guess that is out for now. Wah!

Thoughts

Well I didn't get a PR in terms of theoretical max but I squatted my old max 4 times ... so that is a PR in and of itself. I'll take it.

IW

Tuesday May 17th, 2011

Deload Week

BW: 207.8lb

Bench
bar x 10
95lb x 5
125lb x 5
155lb x 5


Deadlifts
bar x 10
155lb x 5
205lb x 5
245lb x 5

We actually did rack pull because the pads were closed for some reason. Good thing it was deload week or we would have been pretty choked about that.

Thoughts

R&R

IW

How high were your pulls ?

Rack pulls were from the lowest available position which is probably a regular deadlift + ~6". If that is what you are asking.

IW

Oh ya, this week I ended up with a nasty cold/possibly a sinus infection. Arg. Needless to say, I haven't made it to the gym yet.

IW

Thursday May 26th, 2011

BW: 207.2lb

Military Press
bar x 8
75lb x 5
95lb x 5
105lb x 3

115lb x 5
135lb x 5
150lb x 5(+6)


Squats
mobility
bar x 8
125lb x 5
155lb x 5
185lb x 3

205lb x 5
235lb x 5
270lb x 7


HS Narrow Grip Row
90lb x 10
230lb 5x10


Thoughts

Well considering I've been sick for the last 3 days and am still sort of sick I'm OK with the result. No PRs were set but I wasn't too far off.

IW

Monday May 31st, 2011

BW: 208.2lb

Bench
bar x 10
95lb x 5
125lb x 5
155lb x 3

165lb x 5
190lb x 5
215lb x 5 (+7)


Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 5

120kg x 5
140kg x 5
157.5kg x 5 (+7)


Pull Ups
bw x 8,6.5,5ish,4,4.5


Thoughts

Well despite not lifting consistently for quite a while I came back strong. A PR on bench and deads despite still recovering from what I think is/was a throat & sinus infection.

Bodyweight is heading back up again too which makes me feel nervous and good at the same time. lol

IW

Thursday June 2nd, 2011

BW: 209.4lb

Military Press
bar x 8
75lb x 5
95lb x 5
105lb x 3

115lb x 5
135lb x 5
150lb x 5(+7)


Squats
mobility
bar x 8
125lb x 5
155lb x 5
185lb x 3

205lb x 5
235lb x 5
270lb x 4 (-1)

Back was still strained from deads... :(


Thoughts

Well I'm choked about squats but I guess it's my own damn fault for pushing it a little too hard on deads and letting my form slip. Oh well.... hopefully next week I'm good to go.

IW

Monday June 6th, 2011

BW: 209.4lb

Bench
bar x 10
95lb x 5
125lb x 5
155lb x 3

175lb x 3
200lb x 3
225lb x 3 (+6)

135lb,135lb,135lb,145lb,155lb - 5x10

Was really hoping for 225lb x 10 ... not today.


Pull Ups
bw x 7.5,4.5,4,4


Thoughts

No PR today. A fairly lack luster day actually ... arg. I may have tweaked my back form arching so hard on bench too.

IW

Tuesday June 7th, 2011

BW: 209.0lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 5

130kg x 3
147.5kg x 3
157.5kg x 3 (+2)

70kg,80kg,85kg - 3x10

Hanging Leg Raises
bw 3x12

Thoughts

Sh!tty day. My back was still tore up from my bad DL day last week... which was aggrivated again by squats... and again by bench. ARG! Stupid weak fvcking low back!!
IW

Thursday June 10th, 2011

BW: 209.2lb

Military Press
bar x 8
75lb x 5
95lb x 5
105lb x 3

125lb x 3
145lb x 3
160lb x 3(+6)

A very respectable lift I think. I'm almost always happy with my OHPing lately.


HS Narrow Grip Row
90lb x 10
180lb x 5
230lb 3x10
240lb 2x10


Thoughts

Well I'm skipping squat day to let my back rest up. Not sure if I should give er' on DLs or rest more. It would be ashame to miss week 3. We'll see when I get there.

Real happy with my OHP.

IW

Monday June 13th, 2011

BW: 209.4lb

Bench
bar x 10
95lb x 5
125lb x 5
155lb x 3

195lb x 5
215lb x 3
240lb x 1 (+2)

135lb,135lb,135lb,135lb - 4x10

I think I injured my shoulder in a tumble this weekend ... which then caused me to strain my pec... fvck. I'm falling apart.

Pull Ups
bw x 7.5,7.6,5,4

Thoughts

One injury heals just in time to get another... ARG!

IW

Tuesday June 14th, 2011

BW: 209.8lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 5

140kg x 5
157.5kg x 3
175kg x 1 (+1)

85kg,90kg,95kg,100kg - 4x10

Hanging Leg Raises
bw 3x12

Thoughts

Back still < 100%....

IW

Thursday June 16, 2011

BW: 210.4lb

Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3

135lb x 5
150lb x 3
170lb x 3(+4)

95lb,100lb,105lb,110lb,115lb - 5x10

HS Narrow Grip Row
90lb x 10
180lb x 5
250lb 5x10


Thoughts

Well at least everything didn't go sh!tty this cycle!

IW

How do you find your strength has come along over the years ? Or since you started this journal ?

Thursday June 23rd, 2011

Well seeing as I started at 165lb and weak as F I think I've come a long ways...

However, I've recently made another turn for the worse... My appendix decided it didn't not want to be a part of my body anymore on Monday. Spent 3 days in the hospital and have 8 shiny staples to show for it.

So looks like I'll be taking it *really* easy for the next couple of weeks and won't be hard at it again for ~6 weeks I'm told.

What luck I have.

IW

Monday July 4th, 2011

BW: 205.0lb

Military Press
bar x 8
75lb x 5
95lb x 5

115lb x 5
135lb x 5

Bench Press
95lb x 5
125lb x 5
155lb x 5

165lb x 5
185lb x 5

Pull Ups
bw - 3x5


Thoughts

Well 2 weeks since the surgery and this was as hard as I felt I could push it. There was some stretching where the incisions was but not really any pain.

I didn't dare do any squats yet other than just some BW stuff while messing around between sets. Maybe next time I'll play with the bar.

IW

Monday July 7th, 2011

BW: 206.0lb

Military Press
bar x 8
75lb x 5
95lb x 5

115lb x 5
135lb x 5
145lb x 4

95lb - 5x10

Thoughts

Well everything felt decent today. I've lost a bit of strength but it will come back.

I also played with squats up to 155lb and it felt OK too. I can feel it in my abdomen mostly when I'm right in the hole but no pain to worry about I don't think.

IW

Thursday July 15th, 2011

BW: 205.5lb

Bench Press
95lb x 5
125lb x 5
155lb x 5

165lb x 5
185lb x 5
205lb x 5
225lb x 5

This felt pretty solid. I don't think my bench should be affected too much.

Squats
mobility
bar x 8
115lb x 5
155lb x 5
185lb x 3
205lb x 5
225lb x 3
245lb x 3

This did not feel as good ... felt really awkward and struggled... I hope it just takes a couple more time lifting heavy to get it back. Arg.


Thoughts

Once again in recovery mode. bah.

IW

Tuesday July 19th, 2011

BW: 205.0lb

Bench
bar x 10
95lb x 5
125lb x 5
155lb x 3
205lb x 5


Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 5
130kg x 5
150kg x 3


Thoughts

This is my last "recovery" week that I'm giving myself. Next week I'm resetting all my lifts and starting the 5/3/1 ... again. I wish I could stay healthy for more than a few months! Arg.

IW