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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Tuesday Aug 4th/2009 BW: 189.2lb Military Press bar 2x8 75lb x 5 95lb x 5 115lb x 3 135lb x ...


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Old 08-04-2009, 08:43 PM   #1011
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Tuesday Aug 4th/2009

BW: 189.2lb

Military Press
bar 2x8
75lb x 5
95lb x 5
115lb x 3
135lb x 3
145lb x 3,3,2
135lb x 4

Rocked a couple more reps then last WO. Nice.

Pull-Ups (rested singles)
BW x 5 (15s rest)
BW + 10lb x 5 (15s)
BW + 20lb x 5 (20s)
BW + 20lb x 5 (20s)
BW + 10lb x 5 (15s)

Total = 25reps

I did pull ups before DB press and it improved it quite a bit.

Flat DB Press
40lb x 8
50lb x 8
55lb 2x8

Pull ups increased but DB press decreased a little but not horribly.

EZ Barl Curls

Superset with...

Close Grip Bench

Skipped cause it was getting late.

Thoughts

My upper workouts have been going well lately. I hope its just a matter of time before my lowers get back on track again.

IW

Last edited by iron_worker; 08-04-2009 at 09:38 PM..
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Old 08-04-2009, 09:37 PM   #1012
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Nice job on the pull-ups
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Old 08-04-2009, 09:39 PM   #1013
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Thanks Wolf. They were rested singles. I'm sure you figured that out but just thought I would clarify.

iW
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Old 08-06-2009, 06:12 PM   #1014
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Thursday Aug 6th/2009

Deadlifts
bw squats x 10
bar x 5
135lb 2x5
185lb x 3
225lb x 2
275lb x 1
315lb 2x1
325lb 2x1
335lb 1x1 1xM

My back is really holding me back. (no pun intended) My legs will drive out of the hole but my back always wants to round over. I'm leary of doing DLs now because its so easy for my back to round and tweak/sprain something.

Good Mornings
bar x 5
95lb x 5
135lb 3x5

Bar Rollouts
bw 4x10

The 4th set was a real biotch.

Thoughts

Well looks like I have some back strengthening to do...

IW
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Old 08-06-2009, 06:17 PM   #1015
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Are you engaging your glutes and bracing before initiating the pull?

And is it upper back or lower back that is rounding?
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Old 08-06-2009, 06:48 PM   #1016
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I think I'm engaging my glutes but its hard to say after the fact.

Its definately lower back rounding.

IW
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Old 08-07-2009, 03:17 AM   #1017
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You should be engaging them before the lift. Get the glutes working and your abdominal braced and you shouldn't have a problem with your lower back. Unless it is very weak, of course, you shouldn't have to strengthen the lower back specifically. Its always in an isometric contraction, with a supporting role, anyway.

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Old 08-07-2009, 02:56 PM   #1018
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Well I was definately focusing on engaging the core and squeezing that area. I will think more about engaging the glutes as well next time.

Thanks for the advice,

IW
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Old 08-08-2009, 07:35 AM   #1019
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Do you wear a belt? I don't recall.
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Old 08-08-2009, 07:38 AM   #1020
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Quote:
Originally Posted by Ross86 View Post
Do you wear a belt? I don't recall.
Also have you ever considered the Trap Bar?
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