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Thursday November 24th, 2011
BW: 210.0lb Military Press bar x 8 75lb x 5 95lb x 5 105lb x 3 130lb x 3 145lb x 3 165lb x 3(+6) 95lb,100lb,105lb,110lb,115lb - 5x10 DB Rows 70lb x 6 105lb 4x10 Thoughts Made what I was hoping for in MP so I can't complain too much. It was actually a PR lift now that I think about it. My bodyweight is back up to my highest ever at 210! DB rows are starting to get real tough but still mananging. And somehow, once again, I forgot to do my grip work on Thursday like I had planned. IW |
Friday November 25th, 2011
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:8,7,6 LH:1,2,0 CoC #1.5 - RH: 12 LH: ??? Thoughts Well my sprained finger hasn't seemed to get any better ... in fact it seemed worse today... between that and doing DB rows yesterday my LH pretty much just died on me. Arg. IW |
Friday November 25th, 2011
BW: 210.0lb Squats bar x 8 115lb x 5 155lb x 5 185lb x 3 215lb x 3 245lb x 3 275lb x 3(+5) 5x10 - Skipped Thoughts Well I made the number that I was shooting for... A PR btw ... so I decided since my workout buddies bailed on me this would be a great day to employ the "jack sh!t" style workout. lol IW |
Monday November 28th, 2011
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:6,4,2 Thoughts Decided to give the left a rest today to hopefully start healing that finger... I hate to make the strength disparity worse but I hate to not do anything more. lol Pretty poor performance for some reason ... I slept like sh!t last night so maybe thats why? Hopefully not an indicator of my bench performance to come... IW |
Monday November 28th, 2011
BW: 210.2lb Bench bar x 10 95lb x 5 125lb x 5 155lb x 3 190lb x 5 215lb x 3 240lb x 1(+4) 135lb - 1x10 145lb - 1x10 145lb - 1x10 145lb - 1x10 155lb - 1x10 Pull Ups bw x 8,6,4,3,2 Thoughts Well I guess my sh!tty afternoon grip work was an indicator of what was to come. A sh!tty bench performance. I was hoping for at *least* 6 ... arg IW |
Tuesday November 29th, 2011
BW: 210.0lb Deadlifts mobility 70kg x 5 90kg x 5 115kg x 3 140kg x 5 157.5kg x 3 177.5kg x 1(+7) Deadlifts 90kg - 1x10 100kg - 2x10 90kg - 2x10 Superset with... Hanging Leg Raises BW 4x12, 1x7 Thoughts The most weight I've ever DL'ed (by 2.5kg and I did it for 8 reps) ... now that's a PR! IW |
Thursday December 1st, 2011
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:6,4,2 LH:2,2,1 CoC #1.5 - RH: 8,7 LH: 6,6 Thoughts Well my left did better than I thought and my right did worse than I thought ... Strange. Grip work is pretty inconsistent for me and I'm not too sure why. IW |
Thursday December 1st, 2011
BW: 210.2lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 3 135lb x 5 155lb x 3 175lb x 1(+5) 95lb,100lb,105lb,115lb,125lb - 5x10 DB Rows 70lb x 6 105lb 5x10 Thoughts Not an overall PR but I'm happy with it. IW |
Friday December 2nd, 2011
BW: 210.2lb Squats bar x 8 115lb x 5 155lb x 5 185lb x 3 230lb x 5 260lb x 3 290lb x 1(+6) 5x10 - 135lb,145lb,155lb,165lb,165lb - 5x10 Thoughts 290lb is the most I've ever squatted ... last time I hit it (just before my appendix burst) I did it 3x ... this time I did it for 7... score! IW |
Monday December 5th, 2011
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:6,4,2 LH:0,1,0 Thoughts Another not so hot grip day ... hmmm ... I was expecting a good performance. I laid really low this weekend and maintained pretty good nutrition/sleep. hmmm IW |
Monday December 5th, 2011
BW: 210.2lb Bench bar x 10 95lb x 5 125lb x 5 155lb x 3 165lb x 5 190lb x 5 215lb x 5(+7) 135lb - 1x10 145lb - 1x10 155lb - 1x10 160lb - 1x10 165lb - 1x10 Pull Ups bw x 9,7,5.5,4,3.5 Thoughts We decided to skip deload week and go straight to week 1 in hopes of doing week 3 before xmas break. We will do a partial deload over week 2 ... so we'll see how it goes. Today's bench went really well. A PR I'm pretty sure. IW |
Tuesday December 6th, 2011
BW: 209.6lb Deadlifts mobility 70kg x 5 90kg x 5 115kg x 3 125kg x 5 142.5kg x 5 162.5kg x 5(+7) Deadlifts 90kg - 1x10 100kg - 2x10 90kg - 2x10 Superset with... Hanging Leg Raises BW 4x12, 1x9 Thoughts A PR lift again today. Wowzers. 12 reps is way too many for deads. IW |
Thursday December 8th, 2011
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:9,7,6,5 LH:2,2,4,2 drop set with #1.5 after last #2 set CoC #1.5 - RH: 4 LH: 4 Thoughts A much more productive grip day. Not sure why the ups and downs with grip lately but I guess I just have to stick with it and try to figure it out. IW |
Thursday December 8th, 2011
BW: 209.8lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 3 120lb x 5 140lb x 5 160lb x 5(+5) 95lb,105lb,105lb,115lb,115lb - 5x10 DB Rows 70lb x 8 105lb 4x10 115lb x 6 Thoughts That's up there with my best lifts but not quite a PR today. I ended up stopping dead on my 7th rep and lost all the tension in my muscles. I think had I not done that I would have had another rep. Oh well. Tried out the next heaviest DB for rows today. They don't have a 110lb so straight up to the 115lb one it is. I will have to ease into it. IW |
Friday December 9th, 2011
BW: 208.6lb Squats bar x 8 120lb x 5 160lb x 5 190lb x 3 205lb x 5 235lb x 5 265lb x 5(+6) 5x10 - 135lb,145lb,155lb,165lb,175lb - 5x10 Thoughts Another PR squat at this weight. 11 feels like a lot of reps on squats. The last couple weeks the 5x10 has been giving me such intense back pumps that it starts to spasm. It eases up after half an hour or so but it can be pretty painful at the time. My weight was a bit low this time because we went at lunch instead of the usual after supper so I was a feel meals short. IW |
Monday December 12th, 2011
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:6,5,5 LH:3,3,2 Drop Set CoC #1.5 - RH:9 LH: 5 Thoughts Left hand seems to be getting better and the right is staying the same ... or getting worse?! IW |
Monday December 12th, 2011
Partial Deload BW: 211.2lb ... weight PR ... lol Bench bar x 10 105lb x 5 135lb x 5 155lb x 3 180lb x 3 205lb x 3 230lb x 3(+2) Pull Ups bw x 10,7,6,5,5 Thoughts Well we decided to do a partially deloaded week 2 since we didn't do a proper deload after this last cycle (in hopes of hitting week 3 before the xmas holidays). I should have been shooting for around 10 reps today for a PR but stopped at 5... we also skipped our 5x10 to try to reduce some volume ... I'm glad it was a deload this week because my weekend was terrible in terms of nutrition/sleep/partying. Next weekend I must take it easy! IW |
Tuesday December 14th, 2011
Partial Deload BW: 209.8lb Deadlifts mobility 80kg x 5 100kg x 5 125kg x 3 132.5kg x 3 152.5kg x 3 172.5kg x 3(+2) Superset with... Hanging Leg Raises BW 3x10 Thoughts This reduced week is nice. I hope it lets me hit week 3 with force! IW |
Thursday December 15th, 2011
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:8,6,5,3 LH:4,4,3,1 drop set with #1.5 after last #2 set CoC #1.5 - RH: 5 LH: 4 Thoughts Decent grip work. Nothing to write home about though. lol IW |
Thursday December 8th, 2011
BW: 211.2lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 3 130lb x 3 150lb x 3 170lb x 3(+2) DB Rows 70lb x 8 105lb 4x10 115lb x 10 Thoughts Almost done deload week. IW |
Friday December 16th, 2011
BW: 209.6lb Squats bar x 8 125lb x 5 160lb x 5 190lb x 3 220lb x 3 250lb x 3 280lb x 3(+0) Thoughts I was lacking a certain "pop" this week. Good thing it was deload... IW |
Monday December 19th, 2011
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:10ish,7,6,5 LH:5,4,4,3 Drop Set CoC #1.5 - RH:6 LH: 4 Thoughts A good grip day! Woohoo! Hopefully this is a good sign for the week to come because it's gonna be a big one for me! IW |
Monday December 12th, 2011
BW: 210.2lb Bench bar x 10 115lb x 5 135lb x 5 155lb x 3 190lb x 5 225lb x 3 240lb x 1(+3) 135lb, 145lb, 155lb, 165lb, 175lb - 5x10 Pull Ups bw x 9,5,5.5,4,3 Thoughts Well I'm now back to the point where I hit just before my appendix blew out ... 6 months later. Ouch. Last time the same thing happened... I hit week 1 and week 2 weights fine (215lb x 12 week 1 and I've hit 225lb x 10 before ... ) and then I just sh!t the bed when it came to week 3. It's technically a PR by 1 rep but I know I can do better than this. I'm a bit baffled. I had a fairly solid weekend. Lots of sleep and decent nutrition... very little drinking. I don't get it? IW |
Tuesday December 20th, 2011
BW: 211.8lb Deadlifts mobility 80kg x 5 100kg x 5 120kg x 3 142.5kg x 5 162.5kg x 3 180kg x 1(+7) Thoughts Hit a sick PR today ... highest weight I've ever lifted ... for 8 reps! So bench really is a fvcking mystery! Also hit a body weight PR ... lol IW |
Wednesday December 21st, 2011
BW: 210.6lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 3 140lb x 5 160lb x 3 180lb x 1(+4) 95lb,105lb,115lb,125lb,135lb - 5x10 DB Rows 70lb x 8 105lb 1x10 115lb 2x10 Thoughts Solid MP press day. Old max for 5 reps. IW |
Friday December 22nd, 2011
BW: 210.4lb Squats bar x 8 135lb x 5 155lb x 5 190lb x 3 235lb x 5 265lb x 3 295lb x 1(+6) 3x10 - 135lb,185lb,205lb Thoughts New PR squat weight for 7 reps... Fuck Yes. IW |
Well I forgot to do my last grip training session on Thursday ... I didn't realze it until I was on my way home for the holiday... Oops!
Hope everyone's holiday is grand. IW |
Monday January 3rd, 2011
BW: 208.6lb Bench bar x 10 115lb x 5 135lb x 5 155lb x 3 170lb x 5 195lb x 5 220lb x 5(+6) Deadlifts mobility 80kg x 5 100kg x 5 120kg x 3 130kg x 5 150kg x 5 165kg x 5(+5) Pull Ups bw x 10,9,7,5,3 Thoughts Well I wemt into this workout thinking it was going to be horrible ... I had 10 days off to more or less abuse my body with lack of nutrition, too much booze and whacked out sleeping schedule. I had probably 4-5hrs of sleep last night and it was very restless.... We had to do a condensed day since the gym was closed for a stat holiday yesterday... so no 5x10s this time. Anyway, my bench ended up matching my PR and my deads I only stopped because my grip was slipping a bit. The movement felt strong though. I would have needed 12 to hit a PR... Anyway, not a bad day for a first day back after the holidays. I hope the grip bit sorts itself out soon. IW |
Wednesday January 4th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:5,2 LH:0,0 (WTF!) CoC #1.5 - RH:6 LH: 4 Thoughts I was having a bit of a grip crisis at the gym yesterday while trying to do deads so I'm not totally surprised by this ... but still WTF?! My grip is inconsistent it's ridiculous. IW |
Thursday January 5th, 2012
BW: 209.8lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 3 125lb x 5 145lb x 5 165lb x 5(+4) DB Rows 70lb x 8 105lb 2x10 115lb 3x10 Thoughts Some extreme delt/tricep soreness from bench ... also sore in the forearms (which probably explains some of the grip problems lately). I tied my PR for military press so I'm happy with that. We skipped the 5x10 for fear of being even more sore. IW |
Friday January 6th, 2012
BW: 211.0lb Squats bar x 8 135lb x 5 165lb x 5 195lb x 3 210lb x 5 240lb x 5 275lb x 5(+5) Thoughts The old "jack shit" style workout ... lol ... A PR set though. Nice! IW |
Monday January 9th, 2012
Grip Work ... Thoughts Well I've been doing lots of work around the house lately like painting and regrouting. Cutting out grout is a great grip workout and my hands are too sore to put in any good work so I'm just going to let them rest for a couple more days. IW |
Monday January 9th, 2012
BW: 210.2lb Bench bar x 10 115lb x 5 135lb x 5 155lb x 3 180lb x 3 210lb x 3 235lb x 1(wtf ... retry) 235lb x 3(+0) .. .WTF?! 135lb, 145lb, 155lb, 165lb, 175lb - 5x10 Pull Ups bw x 7,6,5,4,3 Thoughts What in THE FUCK!? I had a low key weekend. I didn't drink... at all. I ate pretty clean. I slept a good amount... and then I go and fvck up this bad?! I just don't get it? I really am mystified about bench. It's really starting to frustrate and anger me. ARG! IW |
Tuesday January 10th, 2012
BW: 209.8lb Deadlifts mobility 80kg x 5 100kg x 5 120kg x 3 140kg x 3 155kg x 3 175kg x 3(+7) Superset with Hanging Leg Raises bw x 12,12,12,10,9 Thoughts Big deadlift PR. 175kg was the most I'd lifted not too long ago ... now I can hit it for 10 reps.... NICE! IW |
Thursday January 12th, 2012
BW: 210.8lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 3 135lb x 3 155lb x 3 175lb x 3(+3) 95lb,105lb,115lb,125lb,135lb - 5x10 DB Rows 70lb x 8 105lb 2x10 115lb 3x10 Thoughts Not a PR MP but I'm pretty happy with it. It's a weight I'm not used to handling and it went fairly well. IW |
Friday January 13th, 2012
BW: 211.2lb Squats bar x 8 135lb x 5 165lb x 5 195lb x 3 225lb x 3 260lb x 3 290lb x 3(+5) 135lb,185lb,185lb - 3x10 Thoughts Matched my PR. Very happy with that. IW |
Monday January 16th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:8,7,5 LH:4,3,2 Thoughts Welp. It's been a while and I'm not sure why. Although my grip has mostly recovered. IW |
Monday January 17th, 2012
BW: 210.8lb Bench bar x 10 115lb x 5 135lb x 5 155lb x 3 195lb x 5 220lb x 3 245lb x 1(+2) 135lb, 145lb, 155lb, 165lb, 175lb - 5x10 Pull Ups bw x 7,5,4,3,3 Thoughts Well I think I figured it out ... I tried lowering the bar slowly and making sure to keep it in the utmost control at all times. I believe I have been lowering the bar too fast and losing my groove and collapsing my arch. Anyway, the reps have dropped but it felt like it was a repeatable performance. I guess I just have to start building up from here again... IW |
Tuesday January 17th, 2012
BW: 209.2lb Deadlifts mobility 80kg x 5 100kg x 5 120kg x 3 147.5kg x 5 165kg x 3 185kg x 1(+5) Deadlifts 100kg - 3x10 Superset with Hanging Leg Raises bw x 12,12,10 Thoughts Well it wasn't quite the reps I wanted/needed but it's a weight I've never lifted before so it's a PR nonetheless! First 400lb DL ... for reps! I attribute part of the slightly less than expected performance to a lack of nutrition today. I spent half the day doing an interview and such. IW |
Nice liftin Dub, congrats
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