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Friday May 10th, 2013
BW: 195.8lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 275lb x 10 265lb x 10 255lb x 10 Thoughts Back extension machine was out of order and I could barely stand up by the end of this workout. My god... PR 3x10 though. IW |
Monday May 13th, 2013
BW: 195.6lb Flat Bench bar x 10 135lb x 8 175lb x 5 195lb x 3 225lb x 8 205lb x 8 185lb x 10 Dips bw + 25lb x 10,10,8 Chest Flies 20lb x 10 27.5lb x 10 25lb x 10 Thoughts Last week I had an awesome bench day and this week it's pure garbage. I woke up a few times last night so I was a bit tired this morning but I was not expecting the train wreck that was today's workout. IW |
Tuesday May 14th, 2013
BW: 194.8lb Deadlifts mobility 60kg x 8 120kg x 5 140kg x 3 170kg x 10 150kg x 10 150kg x 10 Leg Press 2 plates x 10 3 plates - 2x10 Superset with... Hamstring Curl 50lb - 3x12 Thoughts Well it was a better day than yesterday. The benchmark I keep comparing myself to on deads is when I did 182.5kg x 10 way back when ... I'm getting back to that slowly. That was also when I was 20lb heavier. My quads are STILL sore from Friday squats ... hence the easier leg press workout. Pressing my quads against the pads to do hamstring curls actually really hurt. Yikes. IW |
Friday May 17th, 2013
BW: 196.2lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 140lb x 10 135lb x 10 135lb x 8 Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 275lb x 6 225lb x 10 Pull Ups bw - 2x10 Hanging Leg Raises bw - 2x12 Thoughts Press went pretty good and squats ... well ... was a flaming pile of shit. I think I'm still messed up from last week's squats. wtf IW |
Monday May 27th, 2013
BW: 197.6lb Flat Bench bar x 10 135lb x 8 165lb x 5 195lb x 3 225lb x 10 205lb x 10 195lb x 10 Dips bw + 25lb x 10,10,9 Chest Flies 25lb x 10 30lb x 10 27.5lb x 10 Thoughts I missed a week last week cause I was out at the farm. Carbo-overload out there I tell ya. I'm surprised I didn't gain more weight. Workout went decent although my endurance was lacking. IW |
Tuesday May 29th, 2013
BW: 197.0lb Deadlifts mobility 60kg x 8 120kg x 5 140kg x 3 160kg x 10 140kg x 10 140kg x 10 Leg Press 3 plates - 2x10 4 plates x 10 Hamstring Curl 50lb x 14,11,9 Thoughts My back was tweaked for no apparent reason going in to deads so I decided to keep it light and work on form. I was watching some youtube videos about trying to activate the glutes and hams more since I've determined my deadlift is probably quad dominant. I also had been going low and wide on the leg press machine ... did some experimenting today and maybe a higher foot position can suit me better. Will have to play around with that more. IW |
Thursday May 30th, 2013
BW: 195.6lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 10 125lb x 10 115lb x 10 Tricep Extensions 65lb x 10 72.5lb x 10 80lb x 10 Superset with... Bicep Curls 45lb x 10 50lb x 10 50lb x 10 Thoughts Trying to get back in the swing of things again after my week off. IW |
Friday May 31st, 2013
BW: 195.2lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 275lb x 10 Box Squats +2" 135lb x 5 185lb x 5 225lb x 5 275lb - 5x5 Hanging Leg Raises bw x 12,12,10 Superset with... Back Extensions bw + 35lb - 3x12 Thoughts Part way through squats today we decided to try box squats. Kind of getting burned out on regular old squats so I think it will be a good change. Trying to go nice and wide and really work on the out of the hole hip flexor power. IW |
Monday June 3rd, 2013
BW: 196.4lb Flat Bench bar x 10 135lb x 8 165lb x 5 195lb x 3 225lb x 7 185lb - 2x10 Dips bw + 25lb x 10,8 bw x 15 Chest Flies 25lb x 10 30lb x 8 25lb x 10 Thoughts Couldn't help but feel a bit disappointed with today's performance. Feel like I'm plateauing or even regressing. IW |
Tuesday June 4th, 2013
BW: ? Deadlifts mobility 60kg x 8 120kg x 5 150kg x 3 170kg x 3,3,2 I have been doing "touch-n-go" style deads. I decided I need some work on my lift off ... oh boy do I ever need work. Sumo Deads 100kg x 5 120kg x 5 140kg x 5 Thoughts Rough day on deads. Had to do a quick lunch time workout and it didn't pan out so great. Decided to try something different with sumo deads and I may have to experiment more with it on a fresh day. It seems to help recruit more glutes/hams and give my low back a little break which I think I need. IW |
Thursday June 6th, 2013
BW: 193.0lb Seated DB Press 27.5lb x 10 37.5lb x 5 50lb x 5 55lb x 5 60lb x 5 55lb x 5 50lb x 5 Chin Ups bw x 10,7,6 DB Row 50lb x 10 65lb x 10 70lb x 10 75lb x 10 Thoughts I needed a break from the usual so I did something different today. I think I really need to start varying the volume. I've been doing some reading on periodization. IW |
Friday June 7th, 2013
BW: 193.6lb Box Squats mobility bar x 10 135lb x 5 185lb x 5 225lb x 3 275lb x 1 295lb x 3 315lb x 3 365lb x 1 385lb x 1 405lb x 0 365lb x 5 Hanging Leg Raises bw x 12,12,10 Superset with... Back Extensions bw + 35lb - 3x12 Thoughts Felt great to hit heavy weights again. I've never squatted that much before but this is off of a 18" box. Still happy with it though for only my second time at it in literally years. IW |
Monday June 10th, 2013
BW: 195.2lb Flat Bench bar x 10 135lb x 5 155lb x 8 165lb x 7 175lb x 6 155lb x 8 Done with a 3-1-3 tempo and 90s rest. OMG is that tough! Sumo Deads 60kg x 8 100kg x 5 120kg x 3 140kg x 3 160kg x 3 160kg x 3 Thoughts Had to do another quick lunch workout today. Tomorrow is my gf's surgery and there will definitely be no working out then. Not sure if Thurs/Fri will happen either so we'll see. IW |
Friday June 14th, 2013
BW: 194.0lb Seated Military Press bar x 8 65lb x 8 85lb x 8 95lb x 7 85lb x 7 65lb x 8 Done using a 3-1-3 tempo. Soooo much burn! Box Squats mobility bar x 10 135lb x 5 185lb x 5 225lb x 3 275lb x 8 295lb x 8 315lb x 8 315lb x 8 Wide Grip Pull Ups bw x 8,6,4 Done with deliberately slow eccentric and concentric. Thoughts Decided to do a higher volume week. I think I'm going to build a new workout based on periodization of volume and intensity. IW |
Tuesday June 18th, 2013
BW: 194.6lb Flat Bench bar x 10 135lb x 8 185lb x 5 205lb x 3 215lb x 5 225lb x 5 235lb x 4 215lb x 5 205lb x 5 Sumo Deads 60kg x 8 120kg x 3 140kg x 5 150kg x 5 160kg x 5 140kg x 5 140kg x 5 Thoughts Summer is just so busy and I can't seem to get a full workout week in! This week is only a 2x week with combined exercise days. Not ideal. I've also decided to switch to a program like this: Week 1 - Hypertrophy: 3 x 6-10 (using 3-1-3 tempo for upper body lifts) Week 2 - Power Building: 5x5 or similar Week 3 - 5 x 1-3 Week 4 - Deload So far I think I'm going to stick with the same mon, tues, thurs, fri setup with one day for each big lift. I think it could probably be fine tuned even more but I'll try this for now. IW |
Friday June 20th, 2013
BW: 194.2lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 5 135lb x 5 135lb x 5 125lb x 5 125lb x 5 Box Squats mobility bar x 10 135lb x 8 225lb x 5 275lb x 3 315lb x 5 315lb x 5 325lb x 5 315lb x 5 315lb x 5 Thoughts A week of the bare minimum lifts... not good. Also, since they were condensed all onto tues and thurs, I had one less day of rest and boy did it show. My groin was super tired from sumo deads and my front dealts were burnt from benching. Oh well. IW |
Monday June 24th, 2013
BW: 195.2lb Flat Bench bar x 10 135lb x 8 175lb x 5 205lb x 3 225lb x 3 235lb x 3 245lb x 0 225lb x 0 Hammer Strength Lat Pull Down 1 plate x 6 2 plates x 10,10,8 Seated DB Skull Crusher 50lb x 6 65lb x 10,8,7 Thoughts Wow. A depressing workout. Really depressing. IW |
Tuesday June 25th, 2013
BW: 195.8lb Sumo Deadlifts mobility 60kg x 8 120kg x 5 150kg x 3 160kg x 2 170kg x 1 170kg x 1 ... nearly passed out 160kg x 2 Step Ups bw + 35lb - 3x10 Thoughts Feels like I should be stronger with sumo deads. Feels like I'm just overall weaker than I should be right now. Not a fun feeling. IW |
Friday June 27th, 2013
BW: 194.6lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 2 155lb x 1 165lb x 1 165lb x 1 145lb x 3 Box Squats mobility bar x 10 135lb x 8 225lb x 5 275lb x 3 315lb x 3 345lb x 3 355lb x 2 365lb x 2 Wide Grip Pull Ups bw x 8 Drop set with Chin Ups bw x 3 Thoughts Off to a wedding this weekend so yet another condensed day. IW |
Tuesday July 2nd, 2013
Deload Day BW: 194.8lb Flat Bench bar x 10 135lb x 8 175lb x 5 205lb x 3 225lb x 2 Sumo Deads 60kg x 8 100kg x 8 120kg x 5 150kg x 3 Upright BB Row 45lb x 15 65lb x 10 Cable Tricep Extension 57.5lb x 12 Leg Press 2 plates x 8 4 plates x 13 Thoughts Our new program entails 1 week of high volume, 1 week of moderate volume, 1 week of low volume/high intensity, and 1 deload week. We are doing the deload week now so we kept it easy. IW |
Thursday July 4th, 2013
Deload Day BW: 195.0lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 3 Box Squats (lower box ... ~ parallel) mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 255lb x 2 275lb x 1 Wide Grip Chest Supported Row 45s + 25s - 3x10 Ez Bar Curls 65lb - 2x10 55lb x 8 Thoughts I'm going again this weekend and will be gone Monday/Tuesday so another step backwards in nutrition and sleep I'm sure. IW |
Saturday July 6th, 2013
Extra Workout BW: 193.0 Wide Grip Pull Ups bw x 10,9,7 Hanging Leg Raises bw x 15,13,10 Walking Lunges bw + 70lb - 2x20 paces Thoughts Since I'm leaving and will miss Monday and Tuesday workout I decided to do a little bit of an extra day. I forgot how hard lunges are! IW |
Thursday July 11th, 2013
BW: 194.6lb Flat Bench bar x 10 115lb x5 135lb x 10 155lb x 10 155lb x 9 135lb x 8 Done with a 3-1-3 tempo. Cable Lat Pull Down 70lb x 10 65lb x 10 60lb x 8 Seated DB Skull Crusher 40lb x 10 50lb x 10 60lb x 7 Pec Deck 90lb x 12 110lb x 12,10 Thoughts Back to high volume week. It's a deep burn. IW |
Friday July 12th, 2013
BW: 195.2lb Box Squats mobility bar x 10 135lb x 5 185lb x 5 225lb x 10 255lb x 10 265lb x 10 Hanging Leg Raises bw x 12,10,10 Superset with... Back Extensions bw + 35lb - 3x12 Thoughts Dropped down to a lower box for squats. Puts me right around parallel ... wow what a difference it made. Soooo much weaker. IW |
Monday July 15th, 2013
BW: 194.6lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 5 145lb x 5 145lb x 5 140lb x 5 140lb x 5 Various Grip Pull Ups bw x 10,10,7 Cable Tricep Extensions 62.5lb x 12,10,9 Standing DB Curls (1min rest) 25lb x 12,10 22.5lb x 8 Thoughts Triceps are a poppin. IW |
Tuesday July 16th, 2013
BW: 194.6lb Sumo Deadlifts mobility 70kg x 8 100kg x 5 120kg x 3 140kg x 5 150kg x 5 150kg x 5 160kg x 5 160kg x 5 Hamstring Curl 50lb x 12 45lb x 12 40lb x 12 Thoughts Still struggling with the form. When I can get it just right it seems to work pretty well. I did do better than last 5x5 day so that's good. Also struggling with my feet sliding on the platform... really need proper lifting shoes... IW |
Thursday July 18th, 2013
BW: 195.0lb Parallel Box Squats mobility 135lb x 8 185lb x 5 225lb x 3 275lb x 5 275lb x 5 275lb x 5 255lb x 5 255lb x 5 Bench Press bar x 10 135lb x 8 185lb x 5 205lb x 5 225lb x 5 225lb x 5 Thoughts The workout buddy needed to do a combined day so I did that with him. I'll try to get back tomorrow and do some of the accessory work and maybe some cardio. IW |
Friday July 19th, 2013
Extra Workout ... Sort of BW: 195.0lb Dips (super depth) bw x 12,12,10,8 ...super set with... Pull Ups (varying grip) bw x 10,8,7 Back Extensions 45lb x 10,10,12 ...superset with... Hanging Leg Raises Bw x 12,12,10 Pull Throughs 70lb - 3x10 ...superset with... Pec Deck 100lb x 12,10,7 Thoughts I came back and did some accessory work that would have gone with yesterday's big lifts. Felt like a pretty good workout. IW |
Monday July 22nd, 2013
BW: 195.2lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 2 155lb x 2 165lb x 1 145lb x 3 paused 145lb x 3 paused Hammer Strength Seated Row 2 plates - 3x10 Cable Tricep Extensions 60lb x 12,11,10 Seated DB Curls 22.5lb x 12,10,7 Thoughts Super tired today. Fvckin Mondays. IW |
Tuesday July 23rd, 2013
BW: 195.0lb Sumo Deadlifts mobility 60kg x 8 100kg x 5 120kg x 3 150kg x 3 160kg x 2 170kg x 2 (+1) 170kg x 2 (+1) 160kg x 3 (+1) Leg Press 2 plates x 10 3 plates x 10 4 plates x 10 5 plates x 10 ...superset with... Hamstring Curls 50lb x 12,11,10 Thoughts Got an extra rep on each of my top sets as compared to last time we did heavy sumos so that's a positive. IW |
Thursday July 25th, 2013
BW: 196.2lb Flat Bench bar x 10 135lb x 8 155lb x 5 175lb x 5 195lb x 3 215lb x 3 225lb x 1 225lb x 3 Cable Lat Pull Down 70lb x 10 65lb x 10 65lb x 8 60lb x 10 Seated DB Skull Crusher 45lb x 10 55lb x 12,10 Pec Deck 100lb x 10,12,10 Thoughts Trying to work on my bench form a bit. I noticed my wrists are really bent back when I lift so I'm trying to get the bar straight over my elbow. IW |
Friday July 26th, 2013
BW: 195.0lb Parallel Box Squats mobility 135lb x 8 185lb x 5 225lb x 3 275lb x 3 295lb x 2 315lb x 1 315lb x 1 295lb x 2 ...failed on 3 BB Wrist Curls bar x 12 55lb x 12 45lb x 12,10 Hanging Leg Raises bw x 13,13,12 ...superset with... Back Extensions bw + 45lb x 10,10,12 Thoughts Plodding along. IW |
Tuesday July 30th, 2013
Deload Day BW: 195.0lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 205lb x 3 185lb - 3x3 Sumo Deads 60kg x 8 100kg x 5 120kg x 3 130kg x 3 150kg x 1 Cable Tricep Extension 50lb x 12,11,10 Hammer Strength Row 2 plates x 10,9,8 Thoughts I was really focusing on form on bench. I worked up to 205lb but I found my wrists were starting to arch back like I'm used to doing. I dropped back to 185lb so I could get some volume in with a weight where I could hold good form. I'm trying to get the weight to be supported directly over my wrist and directly over my elbow. On a positive note ... sort of ... my body weight is very stable lately. IW |
Thursday August 1st, 2013
Deload Day BW: 194.2lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 2 115lb - 2x3 125lb x 3 Leg Press 2 plates x 10 3 plates - 2x12 Squats mobility bar x 10 135lb x 8 185lb x 5 225lb - 3x3 Ez Bar Curls 65lb x 10,9 55lb x 10,8 Thoughts For squats today I thought I'd ditch the box and try some wide stance power-lifter style squats. Totally different feel ... and I suck at it. lol I can see why they would use it though. You can build up a lot of tension in the hole. IW |
Tuesday August 6th, 2013
BW: 196.2lb Seated Military Press bar x 8 75lb x 8 95lbx 8 85lb x 9 75lb x 10 Done using a 3-1-3 tempo. Conventional Deadlifts mobility 70kg x 8 120kg x 10 140kg x 10 160kg x 10 Cable Lat Pull Back 140lb x 10 140lb x 9 130lb x 10 Thoughts Running on fumes today. 3hr of sleep last night ... went to bed at a reasonable hour but just couldn't shut down. Wow did that suck today at work. Decided to switch back to conventional deads for now. Feels so weird and different. Also did a set of leg press and hamstring curl in there while waiting for the deadlift pad to open ... was going to come back to it after but was just way too gassed. IW |
Thursday August 8th, 2013
BW: 196.8lb Bench Press 3-1-3 Tempo bar x 10 115lb x 8 135lb x 10 155lb x 10 155lb x 9 145lb x 9 Parallel Box Squats mobility 135lb x 8 185lb x 5 225lb x 3 255lb x 8 225lb x 10 225lb x 10 Thoughts Wow do I ever need to work on those squats. They felt like shit! IW |
Friday August 9th, 2013
Extra Workout ... Sort of BW: 195.4lb Back Extensions 45lb x 12,12,12 ...superset with... Hanging Leg Raises Bw x 13,13,13 Dips (super depth) bw x 10,10,8 ...super set with... Hamstring Curls 50lb x 12,11,9 EZ Bar Curls 65lb x 10 55lb x 9 45lb x 10 ...superset with... Front Raise 65lb x 10 55lb x 8 45lb x 10 Cardio 5min - Bike Thoughts Came back and did all the accessories we would have missed doing the condensed workout yesterday. Also did a teeny little bit of cardio. I'm in pretty weak shape. lol IW |
Monday August 12th, 2013
BW: 195.8lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 205lb x 5 215lb x 5 225lb x 5 215lb x 5 205lb x 5 Hammer Strength Row 1 plate x 8 2 plates - 3x10 Seated DB Skull Crusher 35lb x 8 50lb x 10 60lb x 10,8 DB Pec Flies 20lb x 10 25lb x 10,10 Thoughts Not bad for a Monday, I guess. IW |
Tuesday August 13th, 2013
BW: 196.0lb Conventional Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 160kg x 5 170kg x 5 180kg x 1 ...wtf Hamstring Curls 60lb x 10 50lb x 12,10 Leg Press 2 plates x 10 3 plates x 12 4 plates x 15 Thoughts I thought deads felt pretty solid at 170 but then I went for 180 and it all went to shit. My back rounded really badly. I guess my low back isn't as conditioned as it once was since we've been pulling sumo and doing box squats. I thought I'd for sure pulled something but it seems to be ok today. Anyway, we may have to switch from sumo to conv every month just to stay more "in the groove." Annnddd that was my last workout this week since I'm heading out of town tomorrow. What a bad note to leave on. IW |
Tuesday August 20th, 2013
BW: 195.6lb Seated Military Press bar x 10 75lb x 8 95lbx 5 115lb x 3 135lb x 3 155lb x 1 165lb x 1 165lb x 0 145lb x 3 Parallel Box Squats mobility 135lb x 8 225lb x 5 275lb x 3 295lb x 2 315lb x 1 (failed on 2) 295lb x 2 Cable Lat Pull Down 70lb x 12,11,10 Superset with... Cable Tricep Extension 60lb x 12,11,9 Thoughts Some of the numbers from today are estimated ... I forgot to record my workout until a few days later... The trip to Calgary was hard on strength. IW |
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