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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Friday March 5th/2010 BW:182.8lb Decline Bench 135lb x 5 185lb x 3 225lb 3x3, 1x4 Front Squats mobility bar x ...


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Old 03-06-2010, 11:28 AM   #1291
iron_worker
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Friday March 5th/2010

BW:182.8lb

Decline Bench
135lb x 5
185lb x 3
225lb 3x3, 1x4


Front Squats
mobility
bar x 5
135lb x 5
165lb x 3
185lb 3x3


Stiff Leg Rack Pull
135lb x 5
225lb x 3
275llb 3x3

Seated DB Tricep Extension
skipped

Thoughts

Well I decided to drop the volume on friday and start a real progression instead of the just screwing around like I've been doing. I think it will help with the overall workout.

Scale says I'm up another pound. I'll see where I'm at next week and go from there. I don't want to be gaining more than a couple pounds a month as it seems I have a tendancy to put fat back on really easily.

IW
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Old 03-09-2010, 07:30 AM   #1292
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Monday March 8th/2010

Sprints - Tmill

1min sprints : 1 min rest - 5 cycles @ 10mph/5mph

Do you think I should up the cycles by one or try to decrease rest by 10sec?

IW
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Old 03-09-2010, 08:57 AM   #1293
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do you think you can handle less rest? you could try adding cycles first...and then after you add a few...drop off a few and decrease rest and work your way back up to 7-8 cycles.

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Old 03-09-2010, 09:28 AM   #1294
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Not a bad idea. Less rest would definitely be tougher than adding one more cycle.

IW
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Old 03-09-2010, 08:52 PM   #1295
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Monday March 9th/2010


Bench
bar x 10
135lb x 6
165lb x 3
185lb x 3
200lb 5x5

Squats
mobility work
bw x 8
bar x 8
135lb x 5
185lb x 3
205lb x 1
220lb 5x5


DB Rows
50lb x 5
70lb 3x8

These felt great!


Thoughts

Two 5x5's in a row makes for a looooong workout.

IW
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Old 03-11-2010, 07:20 PM   #1296
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Thursday March 11th/2010

BW: 183.6lb

Military Press
bar x 10
75lb 2x8
95lb x 5
120lb 5x5

Deads
mobility work
60kg x 5
100kg x 3
120kg x 1
135kg 3x5


Pull Ups
bw x 6,8,6+1

Going to try to increase volume on these. 3-4 x AMAP

T-Bar Cable Curl
50lb 3x10
35lb x 10 (last set dropset)

Thoughts

My weight seems to be slowly climbing as I wanted it to be so I will keep my calories as is for now.

I missed sprints yesterday partially because my glutes were sore as F from squats are partially laziness...

I'm heading back home this weekend so I may miss my 3rd workout this week but oh well. I haven't been home since xmas.

IW
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Old 03-12-2010, 07:22 PM   #1297
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Friday March 12th/2010

Sprints - Tmill

1min sprints : 1 min rest - 6 cycles @ 10mph/5mph


IW
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Old 03-14-2010, 05:43 PM   #1298
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Quote:
Two 5x5's in a row makes for a looooong workout.
Yes it does

I dont miss "volume" day at all.
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Old 03-15-2010, 08:27 PM   #1299
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Monday March 15th/2010


Bench
bar x 10
135lb x 6
165lb x 4
185lb x 3
205lb 5x5


Squats
mobility work
bw x 8
bar x 8
135lb x 5
185lb x 3
205lb x 2
225lb 5x5


Unilateral DB Rows
75lb 3x8


Thoughts

Well my craptastic nutrition of the weekend showed up a bit in today's workout but I still pulled through. I was really focusing on keeping my knees out on my squats because they were coming inwards a bit last time... so my reps were slower and made the 5x5 a real b!tch~!!

Back at the sprints this week!!! Full force.

IW
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Old 03-16-2010, 05:41 PM   #1300
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Thursday March 4th/2010

Sprints - Tmill

1min sprints : 1 min rest - 6 cycles @ 10mph/5mph

IW
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