Ironwill's workout log

[ironwill]

Sat. 4-2-11

Draper 5x5, Week 10, Day 2

Squat

75x8
150x5
175x4
195x3
215x3
230x1

Bench

65x8
135x6
145x4
165x3
180x1
195x1

Seated CG Row

70x8
140x6
160x4
180x3
195x1
210x1

Everything was right by the numbers, slightly smaller version of last weeks workout. I definitely felt OFF today. Messed up week, working four days, and an overnight stay (which never happens), lifting Mon. and Sat. instead of Tues. and Sat., lifting two days instead of three. Got through it, but didn't feel super strong!! Looking forward to maxing this thing out next week, comparing the numbers from start to finish and moving forward.

[ironwill]

Sun. 4-3-11

Cardio--5 Volleyball Games to 21

Lots of good heart pumping here. Team is struggling this year, so we are getting a good workout playing. Patilla tendon right knee irritated by the jumping.



Mon. 4-4-11

Did a little circuit training. 12 reps, 5 circuits of squat, bench, mil. press, row, SLDL, curl, tri ext. with 5lb. DB's just to work out some of the soreness, and get my blood moving.





Tues. 4-5-11

Draper 5x5, Week 11, Day 2

Squat

75x8
150x6
175x4
195x3
215x1
230x7:D

Bench

65x8
115x5
145x4
165x3
180x3
195x3

Seated CG Row

70x8
140x5
160x4
180x3
195x3
210x3

This was MAX out day, push to failure on the final set of each exercise. These numbers are used to figure the success of the program, and give starting numbers if a second Blast is done. I'll do a Summary this weekend, after the final three lifts.

PR on Squat--Very happy with the max on this, way more than I expected. Kept perfect form, and set the weight down on the safeties for a 1 count before pushing up again. I did wrap my knees as my tendon is very unhappy. It felt a lot better wrapped, but thinking that may have given me a little extra help on the lift.

Bench--Didn't gain anything from Week 9, but still almost a 20lb. increase from the beginning of the program, so happy with this. My right shoulder has bugged during these, so I took a video of the lift today, so I can analyze my form, and see if I'm doing something wrong that is causing the discomfort.

Row--No gain here from Week 9, but certainly more than on Day 1. This is one of my stronger lifts, so expected gains to come slower. Very happy with the gains made here.