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Monday April 30th, 2012
BW: 218.0lb Bench Press bar x 8 115lb x 5 145lb x 5 165lb x 5 195lb x 3 220lb x 3 250lb x 3(+1)* Pull-Ups bw x 10,8,7,6,4.5 Dips bw - 3x8 Thoughts * Well my bench was rreeeaaalllly close to four. The spotter touched the bar but barely. He says he didn't really do anything. So anyway, technically doesn't count I guess but it's close. Last time I benched 250 a couple cycles ago I only got 2 so it's a definite improvement. This time instead of bench 5x10 we decided to try dips for a while. Man it's been a while and I suck at them! ha but it was a good stretch and it will be a useful exercise I can tell already. IW |
Tuesday May 1st, 2012
BW: 217.4lb Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 150kg x 3 172.5kg x 3 192.5kg x 3(+4) Deadlifts 90kg - 3x10 100kg - 2x10 Superset with... Hanging Leg Raises bw 3x12,1x11 Thoughts Quite happy with this result. Only 7.5kg under what is technically my max for 7 reps. Means I have quite a bit more in the tank I think! IW |
Tuesday May 1st, 2012
Conditioning Rowing - Steady State 20min Thoughts I did this right after deads. Trying to keep the effort down and space it out as far I can before squats to hopefully do better on squats this week. IW |
get it!!
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Thank you.
IW |
Thursday May 3rd, 2012
BW: 216.6lb Military Press bar x 8 85lb x 5 105lb x 5 125lb x 3 145lb x 3 170lb x 3 190lb x 3(+0) 95lb - 5x10 Squats mobility 135lb x 5 185lb x 5 225lb x 3 255lb x 3 290lb x 3 325lb x no attempts Hammer Grip Cable Row 100lb x 10 140lb - 5x10 Thoughts Well the plan was to take off after work tomorrow so I wanted to get squats and MP in 2nite ... My back was tweaked a little bit from deads ( I guess my form must have broke down a bit) and I thought I could work through it. Wrong! My back started hurting pretty bad so I called the big set off. I probably ruined my chance at a very solid week 3 by this judgement error. ARG! IW |
Sunday May 6th, 2012
Conditioning Rowing - Steady State 21min Thoughts Increased the time by 1 minute. Don't want to overdo it on week 3! IW |
Monday May 7th, 2012
Grip Work Trainer - 3x10 CoC #1 - 2x5 CoC #1.5 - 1x3 Coc #2 - 1x2 CoC #2.5 - 2 attempts each hand CoC #2 - RH:6,5 LH:2,1 Thoughts That 2.5 feels reallllll stiff. IW |
Monday May 7th, 2012
BW: 217.0lb Bench Press bar x 8 115lb x 5 145lb x 5 165lb x 5 205lb x 5 235lb x 3 265lb x 0 Dips bw - 5x8 Pull-Ups bw x 10,8,7,6,4.5 Thoughts Well fuck. My shoulder is really starting to bug me and it shows in my performance. A physio tells me it's actually my scapular elevator... hmmm I also spent the weekend on the road so ate like sh!t and didn't sleep very well so I'm sure that doesn't help either. I also lost my setup as I unracked the weight. I had my shoulder blades nice and tight but sort of shrugged the weight and up and completely lost my base. So between those three things I fvcked up. Arg. I'm debating taking the rest of this week off and next week for deload and just repeating this cycle. IW |
Tuesday May 8th, 2009
Well I haven't missed a deadlift day in I don't know how long but I decided I needed to this time. My shoulder was way more screwed up than I originally squat. I'm going to miss MP day too but I might go in a try a day of squats. We'll see. I may just decide that I need to rest. I need to remind myself to stick to the "1 in the tank" rule better. This last cycle I was trying too close to failure (or to failure) and it just builds up too many strains when you're lifting that heavy. Jim Wendler was right, imagine that. ha IW |
Friday May 11th, 2012
I think I've decided to take the rest of the week off. Next week is deload but I'll be at the farm helping with seeding so I'll be off then too. My shoulder is feeling much better but it needs more time I can tell. I think in the end this rest will be good for me but it could be a bit of a rough start getting back at er again next Monday. IW |
Monday Ma7 22nd, 2012
BW: 214.4lb Bench Press bar x 8 115lb x 5 145lb x 5 165lb x 5 180lb x 5 210lb x 1 Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 140kg x 5 162.5kg x 5 182.5kg x 5(+0) Pull-Ups bw x 9,7,6,5,4 Thoughts Well my last cycle was a bombed attempt. Week 1 went well and then everything started to fall apart on week 2 and by week 3 I was a train wreck. I took most of week 3 off and then was at the farm working for deload week. My shoulder is still not 100%. I thought 2 weeks off would be what I need but I still have to take it easy I guess. Arg. Deads felt ok but it also pull on my shoulder a bit so I didn't go even close to 100%. Hopefully my shoulder comes around soon.... wah IW |
I'm not an iron worker. lol ... I just liked the name.
I do sort of "work the iron" in the gym I guess. IW |
Friday May 25th, 2012
BW: 214.4lb Squats mobility 135lb x 5 180lb x 5 220lb x 3 235lb x 5 270lb x 5 310lb x 3 Squats 155lb - 3x10 Superset with BB Bicep Curls 65lb - 3x10 Thoughts It's been a rough first week back. Legs felt like jello today. My shoulder is still messed up so no MP this week. Maybe light next week. We'll see. IW |
Sunday May 27th, 2012
Conditioning Rowing - Steady State 20min Thoughts Shoulda been back er' a while ago but life has been a bit crazy. IW |
Tuesday May 29th, 2012
BW: 213.0lb Bench Press bar x 8 115lb x 5 145lb x 5 165lb x 5 195lb x 3 220lb x 2 235lb x 1 Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 150kg x 3 170kg x 3 190kg x 3(+2) Pull-Ups bw x 9,8,7,6,4 Thoughts Well the shoulder is on the mend but it's still not there yet so I took it easy again. I may try some light MP on thursday. We'll see. Deads haven't dropped as drastically but they are down too. Arg, it's amazing how fast the body can de-condition. IW |
Thursday May 31st, 2012
BW: 213.8lb Military Press bar x 8 75lb x 5 85lb x 5 100lb x 3 120lb x 5 135lb x 2 135lb x 3 Cable Tricep Extensions 50lb 2x10 57.5lb 2x10 65lb 1x10 Hammer Grip Cable Row 100lb x 10 140lb - 3x10 145lb - 2x10 Thoughts Well the shoulder is still not there yet. I may have even over done it a little today. wah IW |
Monday June 4th, 2012
BW: 215.4lb Bench Press bar x 8 115lb x 5 145lb x 5 165lb x 5 210lb x 3 235lb x 1 245lb x 1 Tricep Extensions 60lb 2x10 65lb 2x10 70lb 1x9 Pull-Ups bw x 8,7,5,5,4 Thoughts Well my shoulder is still on the mend and it was noticeable better today. I didn't want to take it all the way to 100% though. I think I will reset my bench completely and start from the start again. I wish I could have made some more progress but it just wasn't to be this time I guess. Annoying. Will do the same with MP too I think. IW |
Tuesday June 5th, 2012
BW: 214.2lb Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 160kg x 5 180kg x 2 205kg x 1(+0) Deadlifts 90kg - 3x10 110kg - 1x10 Superset with... Bar Rollouts bw 4x5,6,7,8 Thoughts Well I thought I would be able to hit 205kg for a couple reps or even 3 ... but not today I guess. Although it is a PR weight so it's progress regardless. It was ungodly hot in the gym today so that definitely played into it. Hopefully next cycle I can up it again. IW |
Tuesday June 6th, 2012
Conditioning Rowing - Steady State 25min Thoughts Not enough conditioning lately! IW |
Thursday June 7th, 2012
BW: 214.4lb Military Press bar x 8 85lb x 5 105lb x 5 1255lb x 3 145lb x 3 160lb x 2 185lb x 1 Hammer Grip Cable Row 100lb x 10 140lb - 1x10 150lb - 2x10 160lb - 2x10 Thoughts Decided to work up pretty high today. Fortunately I can still hit 185...barely. Man, it doesn't take long to decondition. I hope I can easy back into the full on 5/3/1 next cycle. IW |
Friday June 8th, 2012
BW: 214.6lb Squats mobility 135lb x 5 185lb x 5 225lb x 3 275lb x 4 315lb x 2 345lb x 1(+0) Squats 155lb - 3x10 Superset with BB Bicep Curls 65lb - 4x10 Thoughts Well I managed a PR at the end of this not so good cycle. Had I not had to take the time off I know I could have nailed this for a double but oh well. I'll try and hit deads and squats hard next cycle to hopefully squeeze out another cycle or two of progress. IW |
Saturday June 9th, 2012
Conditioning Rowing - Steady State 25min Thoughts Trying to be more consistent here. IW |
Tuesday June 12th, 2012
Deload Week BW: 215.0lb Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 160kg x 5 Bench bar x 10 115lb x 5 145lb x 5 165lb x 5 205lb x 5 Pull Ups bw x 11,7,5 Thoughts First time breaking 10 on pullups. Woot! Also my shoulder is starting to feel a lot better. Hopefully full steam ahead on my new cycle next week. IW |
Wednesday June 13th, 2012
Conditioning Rowing - Steady State 25min Thoughts Getting better bit by bit. IW |
Thursday June 14th, 2012
Deload Week BW: 214.2lb Military Press bar x 10 75lb x 5 95lb x 5 115lb x 5 125lb x 5 145lb x 5 160lb x 3 Squats 135lb x 5 170lb x 5 205lb x 5 255lb x 3 290lb x 1 Thoughts My buddy was making up for a partially missed week 3 last week so I followed along at his weights and just did low volume/fairly low intensity. IW |
Monday June 18th, 2012
BW: 215.8lb Bench Press bar x 8 115lb x 5 135lb x 5 155lb x 5 165lb x 5 190lb x 5 215lb x 5(+7) Pull-Ups bw x 10,8,7,6,4 Dips bw-5x8 Thoughts After 10 cycles of bench I decided it was time to reset. I didn't get to the bitter end and find my true max cause of stupid shoulder injury but oh well I guess. BW x 12 isn't a bad place to start I suppose. Dips were definitely a contributing factor to my shoulder injury. I will have to be very careful if I want to keep them in my rotation. IW |
Tuesday June 19th, 2012
BW: 215.8lb Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 142.5kg x 5 165.5kg x 5 185kg x 5(+3) Deads 185lb - 2x10 205lb - 1x10 Superset with... Bar Rollouts bw 3x8 Thoughts Felt like a pretty solid deads day considering I felt kind of sick and sh!tty all day. I'm really hoping this is a good sign towards bumping up my max another notch or 2. IW |
Wednesday June 20th, 2012
Skipped conditioning. I somehow picked up a bad head cold. It's tough to do cardio when you can't breathe! IW |
Thursday June 21st, 2012
BW: 216.0lb Military Press bar x 10 75lb x 5 95lb x 5 105lb x 5 115lb x 5 140lb x 5 160lb x 5(+3) 95lb x 10 105lb - 4x10 Hammer Grip Cable Row 140lb x 10 160lb - 3x10 Thoughts Intensity was super low today. My head cold got the best of me. I should have hit 160x9 or 10 even. My 5x10 felt really sh!tty too. Not instilling a lot of confidence in the new cycle. IW |
Friday June 22nd, 2012
BW: 214.4lb Squats mobility 155lb x 5 185lb x 5 225lb x 3 245lb x 5 275lb x 4 310lb x 5(+0) Thoughts 310 x 5 actually puts me a bit better than anything I did last week + I'm sick so I'll take it. I decided today was a good day for a jack shit workout since I'm not feeling so hot and both my buddies bailed on me. IW |
Monday June 25th, 2012
BW: 216.0lb Bench Press bar x 8 115lb x 5 135lb x 5 155lb x 5 175lb x 3 200lb x 3 225lb x 3(+6) Dips bw-5x9 Pull-Ups bw x 8,7,5,4,3 Thoughts Well I thought I could do better on bench but the heat and this cold (yes I said that right... it's almost 30C here and I have a cold. Go figure.) Sometimes I feel like my bench will never increase. Arg. I'm still trying to be careful with dips. It really stretches my shoulder where it was injured before. I am trying to get as much ROM as possible without stretching too much. IW |
Sunday June 24th, 2012
Conditioning Rowing - Steady State 20min Thoughts 20min was all I could muster with a cold. IW |
Tuesday June 26th, 2012
BW: 216.6lb Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 152.5kg x 5 175kg x 5 196kg x 5(+3) Deads 70kg - 1x10 90kg - 4x10 Superset with... Bar Rollouts bw 5x8 Thoughts Well I was supposed to do 195kg and 6 reps would have tied last week's performance... but the way we had to mix and match kg/lb plates it worked out to about 196kg and I got 6 reps so I guess that is a slight increase from last week. I felt my form slipped a bit on my last rep but I don't think it was enough to be damaging. I have to be careful with that though cause it doesn't take much to set a guy back a long ways. IW |
Thursday June 28th, 2012
BW: 217.2lb Military Press bar x 10 75lb x 5 95lb x 5 105lb x 3 130lb x 3 150lb x 3 170lb x 3(+3) Squats mobility 135lb x 5 185lb x 5 225lb x 3 260lb x 3 295lb x 3 330lb x 3(+0) Thoughts Had to condense workouts since I'm heading off to a buddy's wedding tomorrow. Could have used another day's rest for squats but oh well. Squats and MP were both a little bit better than last week. IW |
Monday July 2nd, 2012
Conditioning Rowing - Steady State 30min Thoughts A good hard row today. Lots and lots of sweat. IW |
Tuesday July, 2012
BW: 214.4lb Bench Press bar x 8 115lb x 5 135lb x 5 155lb x 5 185lb x 5 225lb x 3 245lb x 1 Squats mobility bar x 8 135lb x 5 185lb x 5 225lb x 5 275lb x 3 Hammer Grip Cable Row 100lb x 10 160lb 3x10 165lb 1x10 Thoughts Was at a wedding all weekend in the wedding party... didn't eat or sleep right and of course drank too much. Good thing week 3 is postponed cause today felt lethargic at best. I brought the old lady to the gym today. She's a pretty good bencher. 55lb x 3 no problem. IW |
Thursday July 5th, 2012
BW: 216.0lb Military Press bar x 10 75lb x 5 95lb x 5 115lb x 3 135lb x 5 155lb x 3 175lb x 1 185lb x 1 195lb x 0 Deadlifts mobility 90kg x 5 110kg x 5 130kg x 5 150kg x 5 170kg x 3 190kg x 1 Pull Ups bw x 10,8,6 Superset with... Dips bw-3x10 Thoughts Well seemed like not that great of a week. Benched 245lb which should be solid and it seemed shaky and shitty. Squats felt like they were lacking power. Missed 195lb on my MP and I really thought I should have it. Worked up to 190kg on deads which felt ok but I had a bit of back pain which has been buggin me all week. It's not the typical lower back strain though so I'm at a loss. Hopefully next week is better? IW |
Monday July 9th, 2012
BW: 214.4lb Bench Press bar x 8 115lb x 5 135lb x 5 155lb x 3 190lb x 5 215lb x 3 240lb x 1(+4) Dips bw-5x10 Pull-Ups bw x 8,7,6,5,4.5 Thoughts Well my bench numbers were less than great. They were matching efforts that I made 4-5 months ago. I'm in a downward spiral at the moment with bench and I don't know why! IW |
Tuesday July 10th, 2012
BW: 214.2lb Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 162.5kg x 5 185kg x 3 207.5kg x 1(+0) Deads 90kg - 2x10 95kg - 3x10 Superset with... Bar Rollouts bw 5x9 Thoughts By the numbers I should be able to rep 207.5kg ... but I just couldn't today. I'll take it as a small win as it's a 1.5kg increase on my max. IW |
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