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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Yes, my deadlift warmups need work. I guess the amount of weight getting jumped gets underestimated because of the conversion. ...


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Old 04-14-2010, 05:58 AM   #1331
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Yes, my deadlift warmups need work. I guess the amount of weight getting jumped gets underestimated because of the conversion. Also, since I'm working up to 150kg range.... and my partner is working up to aroudn 170kg range... it makes things a little more awkward.

Anyways, thanks for the advice. I will try to improve this.

IW
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Old 04-14-2010, 07:01 AM   #1332
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Yeah because if you don't improve on your acclimation it's not gonna be a mystery why the numbers move up so slowly. Do you do singles every time you hit the gym or was it just that workout?

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Old 04-14-2010, 08:51 AM   #1333
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That day was an off day. If you read my comment below you'll see that I cut it short that day. My plan was actually to attempt 147.5kg 3x5 that day. However, on monday I had my last squat rep get kind of ugly so I had strained my back. So, this called me to cause it off.

If you look at other deadlift days you'll see my more usual warmup/work out.

IW
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Old 04-14-2010, 07:41 PM   #1334
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Wednesday April 14th/2010

BW: 184.8lb

Military Press
bar x 10
95lb x 5
115lb x 4
135lb x 2
145lb x 1
155lb x 1
165lb x 1
170lb x 1
175lb x 1 (10lb PR)


Deads
mobility work
60kg x 5
100kg x 4
120kg x 3
130kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1 (Old old PR)
175kg x M

Well I think the back was still slightly weak from last week's strain. I think I should have 175kg but not today... Finally back up to that old PR though.

Pull Ups
bw x 10,7,7


Stand EZ Bar Curls
70lb x 9,8,7, 50lb x 8

Thoughts

I don't know how I squeaked a 10lb PR on MP but I'm pretty stoked about it. I think my back needs a little more healing time and I'll hit some PR's there too.

My buddy hit a new DL PR of 220kg (488lb!)

IW

Last edited by iron_worker; 04-14-2010 at 08:20 PM..
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Old 04-15-2010, 06:44 AM   #1335
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good work
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Old 04-15-2010, 09:53 AM   #1336
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Thanks buddy.

I just realized I MP'ed 94.6% of my BW! Woohoo!

IW
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Old 04-16-2010, 07:10 PM   #1337
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Saturday March 27th/2010


Decline Bench
135lb x 5
185lb x 3
205lb x 2
225lb x 1
235lb x 1
245lb x 1
255lb x 1
265lb x 1 (PR)


Front Squats
mobility
bar x 5
135lb x 4
165lb x 3
185lb x 2
195lb x 1
205lb x 1
215lb x 1
225lb x 1


Stiff Leg Rack Pull
skipped

Back was pretty tight from deads.

Dips
bw x 10
bw + 10lb x 8
bw + 25lb x 8
bw + 35lb x 8

Haven't done dips in a looooonng time. I think I iwll be sore. In a good way.

Thoughts

Well it's been an interesting week. PRs all around. Pretty nice.

IW
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Old 04-20-2010, 07:25 PM   #1338
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Tuesday April 20th/2010

Bench
bar x 10
135lb x 5
165lb x 5
185lb x 3
205lb x 2
225lb 3x3


Squats
mobility work
bw x 8
135lb x 5
185lb x 3
205lb x 2
225lb x 1
245lb 3x3


Unilateral DB Rows
75lb 3x10

Drop some weight, up the reps.


Thoughts

So I'm reset to a 3x3 now. This should have been a pretty easy day but it wasn't because my sleep lately has been *really* sucking. I don't know what his upset my schedule so bad this time.

IW
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Old 04-21-2010, 03:52 PM   #1339
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Wednesday April 21st/2010

Hill Sprints

8 cycles:

Sprint up hill: walk down/around

Not much for hills around here but the one I found worked out OK. The times started at about 7sec and dropped to around 10sec. If you ran up the hill and walked down the side and around it was almost exactly 1 min of rest.

I think I will work up to 10 cycles and then try joggin down the side to shorten rest a bit. Then maybe to shorten the rest some more I'll just jog straight back down the hill.

IW
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Old 04-22-2010, 07:51 PM   #1340
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Thursday April 22nd/2010

BW: 184.4lb ... I think I might be maintaining now. We'll see next week.

Military Press
bar x 10
95lb x 5
115lb x 3
135lb x 2
145lb 3x3


Deads
mobility work
60kg x 5
100kg x 4
120kg x 3
140kg x 2
150kg 3x3

I think my back is finally good to go again.

Pull Ups
bw x 10,9,7

Slowly improving here.

Standing Unilaterial Cable Curls
60lb x 9
50lb x 12
50lb x 9

Thoughts

Well... one workout partner heading to Calgary to work and one heading to australia for a couple months... From 4 to 2! ... yes we worked out with 4 of us. lol

IW
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