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Thursday January 19th, 2012
Thanks HIT! BW: 212.0lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 3 145lb x 5 165lb x 3 180lb x 1(+4) .. tried for another 95lb,105lb,115lb,125lb,135lb - 5x10 DB Rows 70lb x 8 105lb 2x10 115lb 2x10 120lb x 10 Thoughts I tied my last attempt at this weight but last time it was a ballz to the wall attempt to get 5 ... this time I got 5 pretty solid but 6 didn't quite go (I did push press it though just for fun). Sooo.... not quite a rep of progress ... ha. Oh well, it's progress. Also a bodyweight PR.... lol IW |
Friday January 20th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:5,3 LH:1,1 CoC #1.5 - RH:7 LH: 6 Thoughts Well I left my grip training a day later than usual and it ended up after DB rows ... so it was not as good as usual. Ah well. IW |
Friday January 20th, 2012
BW: 210.6lb Squats bar x 8 135lb x 5 165lb x 5 195lb x 3 245lb x 5 275lb x 3 305lb x 1(+4) 135lb,155lb,175lb,185lb,195lb - 5x10 Thoughts A new PR weight for 5 reps! I was hoping for 6 but still pretty pleased with 5. Broke into the 400s on deads and 300s on squats officially this week! IW |
Tuesday January 24th, 2012
Deload Week BW: 212.6lb ... PR lol Bench Press bar x 8 115lb x 5 135lb x 5 155lb x 5 205lb x 5 Deadlifts mobility 80kg x 5 100kg x 5 120kg x 3 150kg x 5 Hanging Leg Raises bw - 3x10 Thoughts I'm glad its deload week because I felt pretty stiff. Rest up this week and then a tough cycle comin up. IW |
Wednesday January 25th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:7,6,4 LH:3,2,3 Drop Set CoC #1.5 - RH:6 LH: 5 Thoughts Well a bit better than last time. My left seems to have more endurance than my right ... but less overall power. Strange. I decided to only do grip 1x this week since it's deload. I really don't know what a good schedule for grip training should be like. IW |
Thursday January 26th, 2012
Deload Week BW: 212.6lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 5 145lb x 5 Squats bar x 8 135lb x 5 165lb x 5 195lb x 5 245lb x 5 Thoughts Deload successful. IW |
Monday January 30th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:8,6,5 LH:3,3,2 Drop Set CoC #1.5 - RH:6 LH: 5 Thoughts Well it didn't seem like that great of session but when I compare the numbers to last time it was a bit of an improvement so not too bad I suppose. IW |
Monday January 30th, 2012
BW: 212.8lb Bench Press bar x 8 115lb x 5 135lb x 5 155lb x 5 170lb x 5 200lb x 5 225lb x 5(+3) 135lb,145lb,155lb,165lb,175lb - 5x10 Pull-Ups bw x 8,6,5,4,3 Thoughts Well kind of a fresh start to bench. I'm relearning how to bench without using any "bounce" or momentum in hopes to keep more stability for when the weight gets heavy. IW |
Tuesday January 31st, 2012
BW: 213.2lb Deadlifts mobility 80kg x 5 100kg x 5 120kg x 3 130kg x 5 150kg x 2 170kg x 5(+7) Deadlifts 100kg - 3x10 Superset with Hanging Leg Raises bw x 12,12,12,10 Thoughts New PR. Took what was my max a while ago and made it my b!tch. IW |
Thursday February 2nd, 2012
BW: 213.4lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 3 130lb x 5 150lb x 5 165lb x 5(+4) 95lb,105lb,115lb,115lb,115lb - 5x10 DB Rows skipped... Thoughts We were having a blah day today and the energy really fell off fast after the rep max. Although I did tie my PR so that's not too bad. IW |
Friday February 3rd, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:9,5,5 LH:4,3,2 Drop Set CoC #1.5 - RH:5 LH: 5 Thoughts I added a rep to my top set so that's good. Once again the left hand starts to over take the right hand as things get tired out. IW |
Friday February 3rd, 2012
BW: 212.2lb Squats bar x 8 135lb x 5 165lb x 5 205lb x 3 215lb x 5 250lb x 5 280lb x 5(+5) 135lb,155lb,175lb,185lb - 4x10 Thoughts Another new PR. This cycle is going to be a big one... first attempt at 315lb on week 3. Woo. I think I should be able to hammer out a few solid reps. My back was starting to spasm near the end of the 5x10 so I ended it a bit early. It has done that a couple times now ... it always loosens up within like 30min of working out. Weird. IW |
Monday February 6th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:8,6,4 LH:3,2,1 Drop Set CoC #1.5 - RH:5 LH: 5 Drop Set CoC #1 - RH:10 LH:10 Thoughts Been kinda stuck in this region for a while now. hmmm IW |
Monday February 6th, 2012
BW: 213.6lb Bench Press bar x 8 115lb x 5 135lb x 5 155lb x 5 185lb x 3 210lb x 3 235lb x 3(+3) 135lb,155lb,155lb,175lb,155lb - 5x10 Pull-Ups bw+10lb x 3,3 bw x 4,3 Thoughts Bench went fairly well today. Still really focusing on just touching the chest and really controlling the entire movement more. It seems to be making my results a bit more consistent so that is good. I thought I was ready for weight pull-ups ... fail. lol IW |
Tuesday February 7th, 2012
BW: 214.0lb Deadlifts mobility 80kg x 5 100kg x 5 120kg x 3 140kg x 3 160kg x 3 180kg x 3(+6) Deadlifts 90kg,90kg,100kg,100kg,105kg - 5x10 Superset with Hanging Leg Raises bw x 12,12,12,12,11 Thoughts Very nice lift today. Went up without too much drama. I probably had another but I saved some for week 3. IW |
Thursday February 9th, 2012
BW: 214.4lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 3 140lb x 3 155lb x 3 175lb x 3(+4) 95lb,95lb,105lb,105lb,115lb - 5x10 DB Rows 65lb x 8 105lb 2x10 115lb 3x10 Thoughts Made a bit of PR here. Pretty sweet. Repping 175 feels good. Also at a PR bodyweight... holy hannah! IW |
Friday February 10th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:5,4 LH:1,1 CoC #1.5 - RH:10,6 LH: 6,4 Thoughts Grip work the day after heavy DB rows brings the suck! IW |
Friday February 10th, 2012
BW: 213.2lb Squats bar x 8 135lb x 5 165lb x 5 205lb x 3 230lb x 3 265lb x 3 300lb x 3(+4) Squats 135lb,155lb,155lb,155lb,155lb - 5x10 ...superset with... BB Bicep Curls 65lb-2x10 75lb-3x10 Thoughts Pretty happy with this workout. Showed myself that 300 isn't as big as I used to think it was. Next week: 315lb, finally! I felt like I'm growing as a whole but my arms are lagging a bit. Seeing as that's the thing that most people tend to notice I decided to add in some bi work with squats just because. IW |
Monday February 13th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:7,5,4 LH:2,1,0 Drop set... CoC #1.5 - RH:6 LH: 6 Thoughts My thoughts are on the big week 3 coming up starting tonight with bench... IW |
Monday February 13th, 2012
BW: 214.2lb Bench Press bar x 8 115lb x 5 135lb x 5 165lb x 5 200lb x 5 225lb x 3 250lb x 1(+1) 135lb,135lb,140lb,140lb,140lb - 5x10 Pull-Ups bw x 8,7,6,5,4 Thoughts Well a less than stellar bench day. I was really hoping for at least 3 and maybe 4 reps. Arg. I'm trying to back down my 5x10s a bit and hopefully that will help me squeeze a bit more out of my bench and mp. IW |
Tuesday February 14th, 2012
BW: 214.4lb Deadlifts mobility 80kg x 5 100kg x 5 120kg x 3 150kg x 5 170kg x 3 190kg x 1(+4) Hanging Leg Raises bw 5x12 Thoughts Well I held back a bit today. My back has been sore ... I have a small nagging strain in my right side low back that I'm trying to ease along until friday so I can squat. Regardless, 5 reps is still pretty sweet for a PR weight. IW |
Thursday February 16th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:9ish,5 LH:3ish,1 Drop set... CoC #1.5 - RH:4 LH: 4 Thoughts A decent first heavy set with the #2 and then my performance fell off a cliff! IW |
Thursday February 16th, 2012
BW: 214.4lb Military Press bar x 8 75lb x 5 105lb x 5 125lb x 3 150lb x 5 165lb x 3 185lb x 1(+2) 95lb,100lb,105lb,110lb,115lb - 5x10 DB Rows 65lb x 8 105lb 5x10 Thoughts Well I was hoping for 1 more rep with 185 but seeing as it was a bit of a mental block just to lift the weight (it's a big plate jump after all...) I think I did ok. I have to squat in the AM tomorrow and I'm not too sure how that's gonna go. IW |
Friday February 17th, 2012
BW: 213.6lb (AM weigh in) Squats bar x 8 135lb x 5 165lb x 5 200lb x 3 250lb x 5 280lb x 3 315lb x 1(+4) Squats 155lb - 5x10 ...superset with... BB Bicep Curls 75lb-5x10 Thoughts 3 plates ... finally! And I rocked it. Form was great. It was 100% of everything I had but I stayed solid. This probably should have happened a long time ago but hey, I've had some set backs along the way and I eventually got there. Hopefully I can continue to make progress. IW |
Wednesday February 22nd, 2012
Deload Week BW: 215.0lb Bench Press bar x 8 115lb x 5 135lb x 5 165lb x 5 205lb x 5 Deadlifts 185lb x 5 225lb x 5 275lb x 3 315lb x 5 Thoughts I managed to pick up a cold over the weekend... arg. At least it's deload week I suppose. Managed to hit a PR bodyweight. Wowza. IW |
Thursday February 23rd, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:10ish,7,5 LH:4ish,2,1 Thoughts Went surprisingly well considering I have felt like @ss all week. Although it probably has to do with it being deload week. IW |
Friday February 22nd, 2012
Deload Week BW: 216.0lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 5 145lb x 5 Squats mobility bar x 8 135lb x 5 165lb x 5 205lb x 5 245lb x 5 Thoughts Well I'm still fighting a bad head cold but I'm getting better. At least it was during deload week. Also, I guess I should have backed off the cals more on deload week .... wowza. IW |
Monday February 27th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - RH:9ish,7,6 LH:4ish,3,2 Thoughts My best sets weren't as good as last week's but my reps didn't die off as hard. IW |
Monday February 27th, 2012
BW: 215.0lb Bench Press bar x 8 115lb x 5 135lb x 5 165lb x 5 175lb x 5 200lb x 5 230lb x 5(+3) 155lb - 5x10 Pull-Ups bw x 9,8,6.5,5,3 Thoughts Felt like a solid workout. Bench was a decent jump up from what I had been doing ... hopefully I can keep that up. IW |
Tuesday February 28th, 2012
BW: 214.2lb Deadlifts mobility 80kg x 5 100kg x 5 125kg x 3 135kg x 5 155kg x 5 175kg x 5(+6) Deadlifts 110kg - 3x10 Superset with... Hanging Leg Raises bw 4x12,12,11,9 Thoughts I've been having some strange pains in my back ... however it's not a strain. I know how a strain feels. This is different, it seems to happen at somewhat random times and it's more of shooting pain. It doesn't not seem to affect my power. The lift felt good otherwise. A PR lift. IW |
Thursday March 1st, 2012
BW: 216.0lb Military Press bar x 8 75lb x 5 100lb x 5 120lb x 3 130lb x 5 150lb x 5 170lb x 5(+2) 95lb,100lb,105lb,110lb,115lb - 5x10 DB Rows 65lb x 8 115lb 2x10 105lb 1x10 Thoughts Well no PR today for MP. My traps and upper back were big time sore from DLs. Ah well, it wasn't a bad performance but I have done better. They got new DBs at the gym ... which is good except they have a fat grip. So now rows is more of a grip focus than a pulling focus. We may change exercises to focus more on the weight than the grip strength required. IW |
Friday March 2nd, 2012
BW: 215.6lb (AM weigh in) Squats mobility bar x 8 135lb x 5 175lb x 5 205lb x 3 225lb x 5 255lb x 5 290lb x 5(+4) Thoughts A noon workout so we just did our big set and got the F out of there. Went great! A big PR. IW |
Monday March 5th, 2012
BW: 215.0lb Bench Press bar x 8 115lb x 5 135lb x 5 160lb x 5 190lb x 3 215lb x 3 240lb x 3(+2) 155lb - 5x10 Pull-Ups bw x 9,7,5,3,2 Thoughts Well not a stellar performance but I did alright. 1 rep better than last time I did 240lb a couple cycles ago. Baby steps. IW |
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Tuesday March 6th, 2012
BW: 216.0lb Deadlifts mobility 80kg x 5 100kg x 5 125kg x 3 145kg x 3 165kg x 3 185kg x 3(+5) Deadlifts 100kg - 5x10 Superset with... Hanging Leg Raises bw 5x12,12,12,10,8 Thoughts Thanks Hitman! A good solid workout today. I didn't want to push week 2 too far just so I can really take week 3 to the limit where I'll getting into new territory. Leg raises dropped off fast but oh well. ha IW |
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Good question ... If I had to guess I'd say 18% ish? Hopefully less than 20. It's getting up there and I'm going to have to slow this bulk down I think soon.
IW |
Thursday March 8th, 2012
BW: 217.6lb (holy crap!) Military Press bar x 8 75lb x 5 950lb x 5 120lb x 3 140lb x 3 160lb x 3 180lb x 3(+2) 95lb,100lb,105lb,110lb,115lb - 5x10 Hammer Grip Cable Row 100lb,120lb,127.5lb,140lb,147.5lb - 5x10 Thoughts Well I did the same amount of reps as I did the last time I did 180lb ... I seem to be leveling off here. I've come quite a ways though so I guess that's alright. Should be getting close to maxing out in a few cycles I would say. Would be great to hit 200lb! We tried a new lat exercise. We weren't happy with how the new DBs turned the exercise into a grip oriented lift so we took grip strength out the equation. We'll see how this goes after a few cycles. P.S. - I'm heavy as Fack today! Went out to eat last night for supper and apparently it shows. IW |
Friday March 9th, 2012
BW: 216.8lb Squats bar x 8 135lb x 5 175lb x 5 205lb x 3 245lb x 3 275lb x 3 305lb x 3(+3) Squats 135lb - 1x10 155lb - 4x10 ...superset with... BB Bicep Curls 65lb - 1x10 75lb - 4x10 Thoughts Well I was hoping for 7 reps but 6 isn't too bad. I could have tried for a 7th but it would have been ugly so I decided to save it for week 3. Next week I can't forget about grip worK! IW |
Monday March 12th, 2012
BW: 217.2lb Bench Press bar x 8 115lb x 5 135lb x 5 165lb x 5 200lb x 5 230lb x 3 255lb x 1(+2) 155lb - 5x10 Pull-Ups bw x 7,6,4.5,4,3 Thoughts Last week I did 250 x 2 ... I was really hoping for 2 reps this time ... when I managed 3 I was stoked. It makes me feel like this is at least a hope of me possibly hitting 275lb in a few months. IW |
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