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IronWorker - SS gone WestSide

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Old 03-25-2010, 07:21 AM   #1311
iron_worker
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Thanks Brosef.

IW
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Old 03-27-2010, 08:33 AM   #1312
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Friday March 26th/2010

LISS Cardio - Time/distance unknown

OUTSIDE! Woohoo!

IW
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Old 03-27-2010, 02:51 PM   #1313
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Saturday March 27th/2010


Decline Bench
135lb 2x5
165lb x 3
185lb x 3
205lb x 2
225lb x 1
240lb 3x3


Front Squats
mobility
bar x 5
135lb x 4
165lb x 3
185lb x 1
200lb 3x3


Stiff Leg Rack Pull
135lb x 5
225lb x 4
265lb x 2
290llb 3x3

Seated DB Tricep Extension
skipped

Thoughts

I realize now that I did a 10lb jump across the board instead of the planned 5lb. Oops. Oh well, I finished all the lifts. lol

IW
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Old 03-29-2010, 08:19 PM   #1314
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Monday March 29th/2010


Bench
bar x 10
135lb 2x5
165lb x 4
185lb x 3
205lb x 1
215lb 5x5

Matched my old PR and definitely wasn't as much of a grinder as last time. Hoping to improve by an increment or maybe even two!

Squats
mobility work
bw x 8
bar x 5
135lb x 5
185lb x 3
205lb x 2
225lb x 1
235lb 5x5 +1

New PR!~ And I did an extra rep just for fun. lol

Unilateral DB Rows
85lb 3x8

These somehow keep increasing and I'm ok with that!

Thoughts

Next week will be PRs across the board. Whoa! ... or at least an attempt. lol

IW
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Old 03-30-2010, 07:21 AM   #1315
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good luck next week
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Old 03-30-2010, 09:42 AM   #1316
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Thanks Pity. Yesterday's workout destroyed me. My whole body feels tired today.

I think when this 5x5 comes to an end I'm going to need a week deload before starting up the 3x3. Or do you think the first couple weeks of 3x3 will be "easy" enough that it will work as a deload of sorts?

IW
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Old 03-30-2010, 04:26 PM   #1317
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Tuesday March 30th/2010

Sprints - Soccer Field

5 cycles:

1 length of the soccer field : 1 min rest

The sprint started out at about 15s and the last one was 20s. lol
These kicked my ass big time... way more than I ever thought.

IW
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Old 03-31-2010, 07:13 PM   #1318
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Wednesday March 31/2010

BW: 184.4lb

Military Press
bar x 10
95lb x 5
115lb x 3
135lb 5x5


Deads
mobility work
60kg x 5
100kg x 4
130kg x 2
145kg 3x5


Pull Ups
bw x 9,7,6


Standing BB Curls
75lb x 8,8,7
45lb x 8 (drop set on last set)

Thoughts

Everything was heavy today but still went so that is good. I think 2 more weeks and I'll hit a PR on MP and a big PR on deads if I can keep it up.

IW
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Old 04-01-2010, 02:33 PM   #1319
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Thursday March 30th/2010

Sprints - Soccer Field

5 cycles:

1 length of the soccer field : 1 min rest

Was pretty sore today still but I made it through. Managed to keep the times 18s or faster this time.

IW
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Old 04-01-2010, 02:43 PM   #1320
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how long are soccer fields anyways?
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