Kim's Training

Training logs for members of Wild Iron Gym.

Re: Kim's Training

Postby Kim » Sun Mar 03, 2013 1:56 pm

Sunday 3/3

Bench - long pause with slightly closer grip
95 x 4 (x4)

Incline DB press
25 x 8 (x2)
30 x 8 (x3)

Skull crushers - flat bench
Bar+20 x 8 (x4)

H rolls
4 sets
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Wed Mar 06, 2013 12:07 am

Tuesday 3/5

Squats - first day of the intense cycle
180 x 4 (x3)
180 x 5

Deadlifts @80%
235 x 1 (x4)

DB rows
40 x 8
45 x 8 (x4)

Facepulls
4 sets

Pretty easy day.
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Thu Mar 07, 2013 10:27 pm

Thursday 3/7

Felt good on Tuesday but I ended up with pretty bad DOMS. :shock: Squats were tough today but I don't have to squat again until Sunday.

Squats
190 x 3 (x3)
180 x 5 (x2)

Bench
105 x 4 (x4)

GHR
BW x 10 (x2)
10 x 8-10 (x3)

Reverse hyper
140 x 10 (x3)

Abs
6 sets
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Sat Mar 09, 2013 1:36 pm

Saturday 3/8

Benching was pretty crappy today. Nothing felt particularly heavy, just didn't have the energy and my pressing groove never felt right. I also went from zero to maxing in less than 20 minutes..

Bench
115 x 1
125 x 1
+2 board
135 x 1

Close grip
95 x 6 (x3)

Incline DB press
30 x 8
35 x 8 (x2)
30 x 8 (x2)

Decline skull crushers
Bar+20 x 8 (x3)

BB OHP - These should have been a second or third movement but the racks were taken. Next time I'll just clean the bar up.
65 x 6
65 x 4
60 x 6 (x2)

Lateral/ front raises
4 sets

Curls
4 sets
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Sun Mar 10, 2013 11:23 am

Sunday 3/10

Squats - lightest day of the intense cycle..
170 x 4 (x5)

Deads @90%
265 x 1 (x2)

Felt surprisingly good even though I was pretty much asleep the entire time. Deadlifts seem a lot better on an empty stomach, maybe because my belt isn't as tight.
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Tue Mar 12, 2013 9:39 pm

Tuesday 3/12

Squats
170 x 4
190 x 3
190 x 4 (x2)

Bench
115 x 3 (x5)

Seated rows
105 x 8 (x4)

Dips
BW x 10
7.5 x 8
15 x 8 (x3)

BB rows
85 x 8 (x4)
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Thu Mar 14, 2013 8:22 pm

Thursday 3/14

Squats
180 x 4
190 x 3 (x3)
200 x 3 - something magical happened and my knees didn't cave in on the first two reps.

Deadlifts
Bunch of singles using conventional and sumo.
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Sat Mar 16, 2013 1:57 pm

Saturday 3/16

Bench
125 x 1 (x5)

Push press
95 x 2 (x5)

One arm arnold press
25 x 8 (x4)

Skull crushers - flat bench
Bar+20 x 8-10 (x4)

Curls
4 sets
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Sun Mar 17, 2013 12:34 pm

Sunday 3/17

Today didn't go as planned but it was still a good session. Should have had Cliff tell me not to be a sissy though.

Squats
185 x 4
195 x 3 (x2)
195 x 5 (x2) - Pretty much double bodyweight for 5 reps.. I'd say that is a good PR.
195 x4 - Pretty dang ugly at this point!

A few speedy pulls @63% +65lbs? of chain. I'd been doing a lot of sub maximal pulling lately to get comfortable with the movement, with more focus on using my glutes. I won't be doing much more pulling after today since I'm 3 weeks out.

45 degree hyper - 4 sets
Decline abs - 3 sets
GHR - 4 sets
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Tue Mar 19, 2013 10:43 pm

Tuesday 3/19

Squats
195 x 5 (x5) - Holy crap this took forever. Thanks Greg and Cliff for spotting so I could push beyond what I thought I could do. :)

Bench
115 x 3
115 x 4 (x2)

Pull-ups
BW x 10
BW x 8 (x2)

BB rows
75 x 10
85 x 10 (x3)
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

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