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Tuesday September 25th, 2012
New Program BW: 213.0lb Incline Bench bar x 10 95lb x 5 115lb x 5 135lb x 5 165lb x 3 185lb x 1 205lb x 1 215lb x 1 225lb x 1 155lb - 3x5 165lb x 5 175lb x 5 Dips bw x 5 bw + 25lb x 5 bw + 50lb x 5 bw + 35lb x 5 bw + 35lb x 5 Thoughts Well we're kind of just tooling around with the new lifts and figuring out roughly where our 1RM are so we can have a good base point to start. IW |
Thursday September 27th, 2012
New Program BW: 212.0lb Cleans tooled around up to 70kg very awkward! Lunges bar x 5 95lb - 5x5 Thoughts Doing cleans properly is really really hard. Just about anyone can fake it enough to get by but I'd like to do them right. IW |
Friday September 28th, 2012
New Program BW: 212.4lb DB Shoulder Press 30lb x 5 40lb x 5 50lb x 5 60lb x 3 70lb x 1 80lb x 1 70lb x 3 65lb 3x5 Hammer Grip Cable Row 140lb x 10 160lb x 10 180lb x 9 Thoughts That's way too many sets of shoulder press! ... but I haven't done them in so long we needed to figure out where we were at. IW |
Monday October 1st, 2012
BW: 212.4lb Incline Bench bar x 8 115lb x 5 135lb x 5 155lb x 5 175lb - 5x5 Dips bw x 5 bw + 25lb - 5x5 Thoughts So I guess we're starting a 5x5. IW |
Tuesday October 2nd, 2012
BW: 211.0lb Hang Cleans mobility ankle stretches bar x 10 30kg x 5 40kg 2x5 60kg 3x3 70kg 4x3 Lunges bar x 5 95lb - 5x5 Thoughts Cleans went a bit better today. I don't expect them to come together all at once but it's definitely still awkward. We focused on hang cleans since it seems to be less motions to learn at once. Really trying to get that hip drive and full extension but it's tough because none of us really know what we're doing. IW |
Thursday October 4th, 2012
BW: 210.8lb DB Shoulder Press 35lb x 5 45lb x 5 55lb - 4x5,1x13 Front Squats mobility bar x 8 115lb x 5 135lb x 5 165lb x 3 190lb - 5x5 Hammer Strength Lat Pull Down 90lb x 8 140lb x 10 180lb x 10 230lb x 8,7 Thoughts Heading home for the Thanksgiving weekend so we did a condensed day today. Front squats are still awkward and painful and my ankle is still hurting. Need some serious work on my mobility. IW |
Tuesday October 9th, 2012
BW: 211.4lb Hang Cleans mobility ankle stretches bar x 10 30kg x 5 40kg x 5 50kg x 5 60kg 2x2 70kg 2x2 75kg 2x2 80kg x 2 85kg x 2 Incline Press bar x 10 115lb x 5 135lb x 5 155lb x 3 180lb 4x5,1x8 Thoughts Monday was a stat so we did a condensed workout. Cleans took quite a while but actually started to click a little bit today. The hip drive timing is really starting to feel more fluid. Next month we'll have to start pulling from the floor I think. IW |
Thursday October 11th, 2012
BW: 211.6lb DB Shoulder Press 30lb x 5 40lb x 5 50lb x 5 60lb 4x5,1x11 Hammer Strength Pull Down 90lb x 10 180lb 5x10 Thoughts Shoulder press started out feeling pretty wobbly but I pulled it together for the last set. IW |
Friday October 12th, 2012
BW: 211.8lb Front Squats mobility bar x 5 115lb x 5 135lb x 5 155lb x 3 195lb - 5x5 Hanging Leg Raises 4x10 Thoughts Front squats are starting to feel more natural which is of course good. I think I should be able to progress pretty well here yet. I thought for sure I would have lost a bit of weight this week but I didn't so I might have to cut the cals back a bit. I'd like to hit 200-205lb by christmas time. IW |
Monday October 15th, 2012
BW: 209.8lb Incline Bench bar x 8 115lb x 5 135lb x 5 165lb x 3 185lb - 4x5,1x8 Dips bw x 5 bw + 35lb - 5x5 Thoughts Incline still feeling solid at 185lb. Dips felt pretty though though since I went up 10lb in 1 workout. My first time under 210lb since January of this year. IW |
Tuesday October 16th, 2012
BW: 208.8lb Hang Cleans mobility ankle stretches bar x 10 40kg x 5 50kg x 5 60kg x 3 70kg x 2 80kg x 2 85kg x 2 90lb 2x2 Lunges bar x 5 95lb - 2x5 115lb - 3x5 Thoughts Trying to do some pulls off the floor and it was pretty awkward. I was trying to do the first pull slowly and pause as I get into position for a low hang clean. Some attempts were successful. Some were not so much. When it went right it felt great. IW |
Thursday October 18th, 2012
BW: 210.2lb DB Shoulder Press 35lb x 8 45lb x 5 55lb x 3 65lb 4x5,1x9 Hammer Strength Pull Down 90lb x 10 230lb 2x10 200lb 3x10 Thoughts Back up a bit in weight. Not sure what's causing the huge fluctuations. IW |
Friday October 19th, 2012
BW: 210.2lb Front Squats mobility bar x 5 115lb x 5 155lb x 5 185lb x 3 200lb - 4x5,1x10 Hanging Leg Raises 3x10 Thoughts Front squats continue to feel more natural. I repped out on the last set and I could have gone for more but the knurling on the bar was really starting to rip into my shoulders. Leg raises are waaayyy harder after front squats. Front squats are apparently a great core workout. IW |
Monday October 22nd, 2012
BW: 207.8lb Incline Bench bar x 8 115lb x 5 135lb x 5 155lb x 5 175lb x 3 205lb x 1 225lb x 1 235lb x 0 215lb x 2 Dips bw x 5 bw 4x10,1x15 Thoughts Decided to deload the volume a bit today... although I went pretty hard on dips still. Possibly a mistake. IW |
Tuesday October 23rd, 2012
BW: 205.8lb Cleans mobility ankle stretches bar x 10 40kg x 5 50kg x 5 60kg x 3 70kg x 2 80kg x 1 90kg x 1 95kg 2x0 90kg x 1 95kg x 1 100kg x 1 Lunges bar x 5 95lb - 1x5 115lb - 3x5 Thoughts Was trying full pulls off the floor today. It went alright although I'm not convinced I'm any better than I am with just hang cleans. ha Weight has been plummeting lately ... diet has been a bit shaky. I will have to try and bring the cals back ups to normal. IW |
Thursday October 25th, 2012
BW: 206.6lb DB Shoulder Press 35lb x 8 45lb x 5 55lb x 5 65lb 2x3 70lb x 2 75lb 2x2 Hammer Strength Pull Down 90lb x 10 210lb x 10 230lb x 10 Thoughts I think the weight loss is starting to affect my strength levels. I wish it would slow down! IW |
Friday October 26th, 2012
BW: 208.0lb Front Squats mobility bar x 5 115lb x 5 135lb x 5 185lb x 3 225lb x 1 255lb x 1 275lb x 1 Thoughts A new front squat PR. Nice. IW |
Monday October 29th, 2012
BW: 209.0lb Incline Bench bar x 8 115lb x 5 135lb x 5 165lb x 3 190lb - 4x5,1x8 Dips bw x 8 bw + 25lb - 2x5 bw + 35lb - 3x5 Thoughts Went to a wedding and ate crap and drank lots ... I shouldn't be surprised that my weight would jump up... yet I was. ha IW |
Quote:
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do you recommend any cardio with this workout?
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Sure, why not?
Really depends what your goals are though... but a little cardio is always good for general health. IW |
Tuesday October 30th, 2012
BW: 207.8lb Hang Cleans mobility bar x 10 40kg x 5 50kg x 5 60kg x 3 70kg x 2 80kg x 2 90kg 4x2 Lunges bar x 5 95lb - 1x5 105lb - 2x5 115lb - 2x5 Thoughts Cleans still feel somewhat awkward. I get pretty much folded in half in hole. My elbows have hit my knees at times. IW |
Thursday Nov 1st, 2012
BW: 208.0lb DB Shoulder Press 40lb x 8 50lb x 5 60lb x 3 70lb 5x5 ... just barely Hammer Strength Pull Down 90lb x 10 200lb 3x10, 1x9 Thoughts Looks like that weight I put on over the weekend may be stickin around... arg. I'll probably switch to 5x3 for my next go at DB shoulder press. Lats were buuurrrnnnniinnggg on pull downs today. IW |
Friday November 2nd, 2012
BW: 206.4lb Front Squats mobility bar x 5 115lb x 5 145lb x 5 175lb x 3 205lb - 4x5,1x7 Thoughts Well today felt like a big step backwards for front squats. Super awkward and sh!tty feeling. wah IW |
Monday November 5th, 2012
BW: 206.2lb Incline Bench bar x 8 115lb x 5 155lb x 5 175lb x 3 195lb - 5x5 Dips bw x 8 bw + 25lb - 1x5 bw + 35lb - 4x5 Thoughts Body weight seems to fallen back to normal levels finally. Somehow I forgot to rep out on my last incline set ... probably only had an extra 1 or 2 in me anyway. IW |
Tuesday November 6th, 2012
BW: 205.0lb Hang Cleans mobility bar x 10 30kg x 8 40kg x 5 50kg x 5 60kg x 3 70kg x 3 80kg x 3 90kg x 3 95kg x 2 Lunges bar x 5 95lb - 1x5 115lb - 2x5 135lb - 1x5 Thoughts I'd like to lose about 5 more lb this month. I think it's doable. IW |
Thursday Nov 8th, 2012
BW: 204.0lb DB Shoulder Press 40lb x 8 50lb x 5 60lb x 3 75lb x 3,3,3,1 Hammer Strength Lat Pull 2 plates - 5x10 Performed with a slow concentric, squeeze at the top, and slow eccentric. Thoughts Finally getting down in weight again. Stay consistent with my diet and I guess that's what happens. A little disappointed with my shoulder press strength. Thought I should be able to hit a 5x3... guess not. IW |
Friday November 9th, 2012
BW: 204.0lb Hammer Strength Squat mobility "135lb" x 8 "185lb" x 5 "225lb" x 5 "275lb" x 5 "315lb" x 5 "365lb" 3x5 "315lb" x 10 The "" are because the machine has a pivot at the back and so I'm not sure what the actual weights I'm lifting are. That's what it would be if it were loaded on a regular bar. Thoughts The machine squats really focus the movement on the quads... and actually I think put more stress on my knees. Probably not a bad movement if you just wanted to build mass though. IW |
Thursday Nov 15th, 2012
BW: 203.0lb DB Shoulder Press 40lb x 8 50lb x 5 65lb x 3 75lb x 3,3,2 65lb x 5,5 Hammer Strength Lat Pull 2 plates - 5x10 Performed with a slow concentric, squeeze at the top, and slow eccentric. Thoughts My shoulder press dropped a little bit ... I think the weight loss is taking it's toll. IW |
Friday November 16th, 2012
BW: 205.2lb Front Squats mobility bar x 5 115lb x 5 145lb x 5 175lb x 3 210lb - 5x5 superset with .... Hanging Leg Raises 5x10 Thoughts Not sure why I chose to superset today but it definitely made it harder ... was done pretty quick though. IW |
Monday November 19th, 2012
BW: 202.0lb Incline Bench bar x 8 115lb x 5 145lb x 5 175lb x 3 205lb - 5x5 Dips bw x 8 bw + 25lb x 5 bw + 35lb x 5 bw + 45lb - 2x5 bw + 35lb x 8 Thoughts Looks like I missed recording my last incline bench session but I did do 200lb last week. So this week I did 205lb .. and it was heavy as hell. I have my doubts about 210. Dips went pretty well today though. I don't think I've gone +45lb in quite some time. My goal of 200-205lb by xmas time has been achieved (quite early). So maybe I'll even hit sub 200lb. We shall see. IW |
Tuesday November 20th, 2012
BW: 202.2lb Cleans mobility bar x 10 40kg x 5 50kg x 5 60kg x 3 70kg x 3 80kg x 3 90kg x 0 70kg x 3 80kg x 2 Lunges bar x 5 95lb x 5 115lb x 5 135lb - 3x5 Thoughts Cleans were all kinds of horrible today. I think if you really wanted to do well at cleans you would probably have to train 3x a week to really get the form down and keep it well practiced. IW |
Thursday November 22nd, 2012
BW: 202.8lb DB Shoulder Press 40lb x 8 50lb x 10 55lb x 10 60lb x 10 50lb x 11 Hammer Strength Lat Pull 2 plates - 2x10 2 plate + 10s - 1x10 Performed with a slow concentric, squeeze at the top, and slow eccentric. Seated DB Skull Crusher 50lb x 10 60lb 3x10 Thoughts We are gravitating towards a more bodybuilding type routine. We're all pretty burned out with the hardcore strength program and feel like we could use a different direction for a while. We'll come back to the 5/3/1 at some point. IW |
Friday November 23rd, 2012
BW: 201.6lb Back Squats mobility bar x 8 135lb x 8 185lb x 10 225lb x 10 255lb x 8 Smith Leg Press 3 plates x 10 3 +25s x 10 4 plates x 10 Thoughts Started in on some higher volume squats today and back to back squats as well. Felt good to back squat again. IW |
Monday November 26th, 2012
BW: 200.6lb Flat Bench bar x 8 135lb x 10 155lb x 5 175lb x 10 185lb x 10 195lb x 10 Dips bw x 10 bw + 25lb x 10 bw + 35lb x 8 DB Chest Flys 22lb x 10 27.5lb 2x10 Thoughts Looks like we're moving into the bodybuilding style program. The details have yet to be ironed out. IW |
Tuesday November 27th, 2012
BW: 200.4lb Cleans mobility bar x 10 30kg x 5 40kg x 5 50kg x 5 60kg x 3 70kg x 3 80kg x 3 90kg x 3 100kg x 1 (got another onto my shoulders but it flattened me) 100kg x 1 70kg x 8 (hang cleans) Back Extensions bw x 10 bw + 25lb x 10 bw + 25lb x 12 Thoughts Cleans went much better today. I got my PR in for a couple singles so that's not too bad. IW |
Thursday November 29th, 2012
BW: 199.8lb Military Pres bar x 10 65lb x 10 85lb x 5 95lb x 10 115lb x 10 125lb x 10 Focused on controlled (not super slow but definitely explosive) eccentric and concentric. Used a slightly wider grip than I usually do for hopefully a bit more delt activation. Hammer Strength Seated Row 1 plate x 10 2 plates x 10 2 +25s x 10 2 plates x 10 Controlled concentric with a noticeably slower eccentric. Slight squeeze at the top if possible. Standing BB Curl 45lb - 4x10 Thoughts Back under 200lb ... wow it's been a while. Almost 2 years actually. IW |
Friday November 30th, 2012
BW: 199.2lb Back Squats mobility bar x 8 135lb x 8 155lb x 5 185lb x 10 225lb x 10 245lb x 10 Hamstring Curl 40lb x 10 35lb x 12 35lb x 10 Thoughts We were going to do leg press superset with hamstring curls but the leg press is always busy. IW |
Monday December 3rd, 2012
BW: 198.2lb Flat Bench bar x 8 115lb x 10 135lb x 5 165lb x 3 185lb - 2x10, 1x12 Dips bw x 5 bw + 25lb x 10,10,9 DB Chest Flys 20lb x 12,12,10 Thoughts Weight just keeps coming off. I may have to add some cals back in soon to slow things down. IW |
Tuesday December 4th, 2012
BW: 198.8lb Cleans mobility bar x 10 40kg x 5 60kg x 3 70kg x 2 80kg x 2 90kg x 2,1 100kg x 0,0,0 Back Extensions bw x 10 bw + 25lb x 10 bw + 35lb x 10 Good Mornings 95lb x 10 115lb x 10 135lb x 10 Thoughts Cleans went pretty sh!tty again today. Could have been my 3-4hr sleep last night. Arg. Also, probably a good idea to do back extensions after good mornings. IW |
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