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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