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Wednesday April 21st/2010

Hill Sprints

8 cycles:

Sprint up hill: walk down/around

Not much for hills around here but the one I found worked out OK. The times started at about 7sec and dropped to around 10sec. If you ran up the hill and walked down the side and around it was almost exactly 1 min of rest.

I think I will work up to 10 cycles and then try joggin down the side to shorten rest a bit. Then maybe to shorten the rest some more I'll just jog straight back down the hill.

IW

Thursday April 22nd/2010

BW: 184.4lb ... I think I might be maintaining now. We'll see next week.

Military Press
bar x 10
95lb x 5
115lb x 3
135lb x 2
145lb 3x3


Deads
mobility work
60kg x 5
100kg x 4
120kg x 3
140kg x 2
150kg 3x3

I think my back is finally good to go again.

Pull Ups
bw x 10,9,7

Slowly improving here.

Standing Unilaterial Cable Curls
60lb x 9
50lb x 12
50lb x 9

Thoughts

Well... one workout partner heading to Calgary to work and one heading to australia for a couple months... From 4 to 2! ... yes we worked out with 4 of us. lol

IW

Wednesday April 21st/2010

Hill Sprints

10 cycles:

Sprint up hill: walk down/around (1min)

Maintained pretty steady times. Low 8s to mid 9 by the end. Not bad.

IW

Monday April 26, 2010

Bench
bar x 10
135lb x 5
165lb x 5
185lb x 3
205lb x 2
215lb x 1
230lb 3x3 (PR)


Squats
mobility work
bw x 8
135lb x 5
185lb x 3
205lb x 2
235lb x 1
250lb 3x3 (PR)


HS Close Grip Rows
2 plates x 5
2 plates + 25 x 8
3 pates 2x8,10


Thoughts

Well I was away visiting the grandparents this weekend so I missed saturday workout. I was also outside for lots of the weekend because I was helping with seeding at the farm... I think that cold wind got me a little sick. I had a nasty sore throat sunday but I slept about 10 hrs last night and it seemed to get better all today. I somehow pulled it together and got 'er done at the gym today despite being <100%.

So, I pulled off some sick day PRs. Not bad.

IW

Tuesday April 27th, 2010

Well I thought I should start the day by saying... it's my birthday!! I'm a big bad 24 today.

Also, I think I'll be skipping sprints today. hahaha

IW

Wednesday April 28th/2010


Military Press
bar x 10
95lb x 5
115lb x 4
135lb x 2
150lb 3x3


Deads
mobility work
60kg x 5
100kg x 4
120kg x 3
145kg x 2
152.5kg 3x3


Pull Ups
bw x 11,9,7


Standing Rope Curls
42.5lb x 12, 15
42.5lb x 15, 35lb x 9, 30lb x 6 (drop set)

Thoughts

Getting over this cold and my energy levels are just finally getting back to normal-ish.

IW

Friday April 30th/2010


Decline Bench
135lb 2x5
185lb x 5
205lb x 3
225lb x 3
245lb 4x3 (PR)


Front Squats
mobility
bar x 5
135lb x 4
165lb x 3
185lb x 2
205lb 3x3 (old PR)


Stiff Leg Rack Pull
skipped


Unilateral Tricep Push Down
25lb x 12,10,10

Superset with...

UniLateral Tricep Extensions
25lb x 10,8,8

Thoughts

Had 10 hours of sleep and rocked this workout.

IW

Monday May 3rd, 2010

Bench
bar x 10
135lb 2x5
165lb x 5
185lb x 3
205lb x 2
225lb x 1
235lb 3x3 (PR)


Squats
mobility work
bw x 8
135lb x 5
185lb x 3
225lb x 2
245lb x 1
255lb 3x3 (PR)


Unilateral DB Rows
55lb x 5
80lb 4x10


Thoughts

A solid day. Wasn't sure if I'd complete bench but I did and squats went up pretty easy. Generally happy.

IW

Here is a question for anyone/everyone:

I've noticed my weight has started leveling off. However, I'm also doing 3x3 now. Can I expect to be putting on muscle mass with the lower volume program? Should I leave the cals the same as the strength seems to continue to increase or should I bump it up?

Also, I will be starting Jim Wendler's 5/3/1 soon (when this 3x3 runs it's course) and I believe I'll be trying the "boring but big" variation. Any tips on that?

IW