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iron_worker · 09-08-2010, 08:01 PM

Wednesday September 8th, 2010

BW:185.6lb

Deadlifts
60kg x 5
90kg x 4
110kg x 3
130kg x 3
140kg x 3
150kg x 3

80kg 5x10

Seems I can deadlift with no problems now. My strength has definitely dropped but hopefully it comes back. I think I'll start my 5.3.1 for DLs at 170kg.

Thoughts

It seems my body has taken a pretty major leap forward in healing in the last couple of weeks. I have a feeling that bench may need a bit yet but we shall see.

IW

iron_worker · 09-09-2010, 08:49 PM

Thursday September 9th, 2010

Bench
115lb x 5
135lb x 5
155lb x 5
165lb x 5
175lb x 3
185lb x 3
195lb x 1

135lb 5x10

This felt fairly good but some stretching when I re-racked the weight. Weird.

DB Rows
55lb x 10
65lb x 10
75lb 3x10

God damn my calluses hurt!

Thoughts

I'm so weak!!! Ah!

IW

iron_worker · 09-10-2010, 06:10 PM

Friday September 10th, 2009

5/3/1 - Cycle 3R(Rehab) - Day 4 of Week 1
Weird place to start I know... but oh well.

BW: 186.2lb

Squats
mobility
bar x 10
95lb x 5
125lb x 5
150lb x 3

165lb x 5
190lb x 5
215lb x 5 (+5)

115lb 5x10

Standing Hamstring Curl
30lb x 10
35lb x 12
40lb x 12

Thoughts

Felt really good to be back in the game. Everything should be going up from here on out!

IW

iron_worker · 09-12-2010, 10:39 AM

Well call me an idiot but I am pretty sure I broke my collar bone again... I think it's just a crack or something but it's definitely hurting. So... I rode my dirt bike 2x this summer and crashed it both times. I think it's time to say good bye to my dirt bike. It's just a huge liability at this point.

ARG!

IW

iron_worker · 09-21-2010, 06:27 PM

Tuesday September 21st, 2010

BW: 184.0lb

Squats
mobility
bar x 10
135lb 2x5
165lb 3x3
185lb 2x3

Thoughts

Well I got moving again but man is it depressing going to the gym when you're injured. Arg.

IW

iron_worker · 09-23-2010, 07:28 PM

Thursday September 23rd, 2010

BW: 184.0lb

Pistol Squats
mobility
bw x 3,3,4,3,2

Standing Hamstring Curl
30lb x 12
35lb x 12
40lb x 12
45lb x 12

Leg Raises from Bench
bw 4x10

Thoughts

Well I'm off to the farm for a week so I won't be hitting the gym at all for about 10 days... hopefully my healing has come a long ways when I get back! Good luck everyone. Keep on keeping on.

IW

HIThopper · 09-26-2010, 04:19 PM

Sell that bike and buy a bench shirt

Problem solved.

Your welcome ; - )

iron_worker · 10-03-2010, 08:15 PM

Bike is sold. lol I don't think I'll be buying a bench shirt. I personal prefer to stay raw.

But anyways, I'm back from the farm and now it's time to get serious about the gym again.

IW

iron_worker · 10-04-2010, 07:40 PM

Monday October 4th, 2010

Bench
bw x 10
115lb x 10
135lb x 5

35lb 2x10 - DB
27.5lb 5x10 - DB

Well I thought my shoulder was healthier than it turned out to be. boo.

Lat Pull Down
100lb x 10
120lb x 10
140lb 3x10

Thoughts

Getting back into it ... slowly.

IW

iron_worker · 10-05-2010, 08:05 PM

Tuesday October 5th, 2010

Deadlifts
mobility
60kg x 8
90kg x 5
110kg x 5
130kg x 3
145kg x 3
150kg x 2
155kg x 1

100kg 5x10

Well my shoulder handled it well but I'm weak. Very weak. And somehow this workout took 1.5hrs so we left it there.

Thoughts

I'll be resetting my DL 5/3/1 next week... I think I'll use 160-165kg as a max.

IW

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09-08-2010, 08:01 PM	#1461
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Wednesday September 8th, 2010 BW:185.6lb Deadlifts 60kg x 5 90kg x 4 110kg x 3 130kg x 3 140kg x 3 150kg x 3 80kg 5x10 Seems I can deadlift with no problems now. My strength has definitely dropped but hopefully it comes back. I think I'll start my 5.3.1 for DLs at 170kg. Thoughts It seems my body has taken a pretty major leap forward in healing in the last couple of weeks. I have a feeling that bench may need a bit yet but we shall see. IW

09-09-2010, 08:49 PM	#1462
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday September 9th, 2010 Bench 115lb x 5 135lb x 5 155lb x 5 165lb x 5 175lb x 3 185lb x 3 195lb x 1 135lb 5x10 This felt fairly good but some stretching when I re-racked the weight. Weird. DB Rows 55lb x 10 65lb x 10 75lb 3x10 God damn my calluses hurt! Thoughts I'm so weak!!! Ah! IW

09-10-2010, 06:10 PM	#1463
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Friday September 10th, 2009 5/3/1 - Cycle 3R(Rehab) - Day 4 of Week 1 Weird place to start I know... but oh well. BW: 186.2lb Squats mobility bar x 10 95lb x 5 125lb x 5 150lb x 3 165lb x 5 190lb x 5 215lb x 5 (+5) 115lb 5x10 Standing Hamstring Curl 30lb x 10 35lb x 12 40lb x 12 Thoughts Felt really good to be back in the game. Everything should be going up from here on out! IW

09-12-2010, 10:39 AM	#1464
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Well call me an idiot but I am pretty sure I broke my collar bone again... I think it's just a crack or something but it's definitely hurting. So... I rode my dirt bike 2x this summer and crashed it both times. I think it's time to say good bye to my dirt bike. It's just a huge liability at this point. ARG! IW

09-21-2010, 06:27 PM	#1465
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday September 21st, 2010 BW: 184.0lb Squats mobility bar x 10 135lb 2x5 165lb 3x3 185lb 2x3 Thoughts Well I got moving again but man is it depressing going to the gym when you're injured. Arg. IW

09-23-2010, 07:28 PM	#1466
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday September 23rd, 2010 BW: 184.0lb Pistol Squats mobility bw x 3,3,4,3,2 Standing Hamstring Curl 30lb x 12 35lb x 12 40lb x 12 45lb x 12 Leg Raises from Bench bw 4x10 Thoughts Well I'm off to the farm for a week so I won't be hitting the gym at all for about 10 days... hopefully my healing has come a long ways when I get back! Good luck everyone. Keep on keeping on. IW

09-26-2010, 04:19 PM	#1467
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	Sell that bike and buy a bench shirt Problem solved. Your welcome ; - )

10-03-2010, 08:15 PM	#1468
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Bike is sold. lol I don't think I'll be buying a bench shirt. I personal prefer to stay raw. But anyways, I'm back from the farm and now it's time to get serious about the gym again. IW

10-04-2010, 07:40 PM	#1469
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Monday October 4th, 2010 Bench bw x 10 115lb x 10 135lb x 5 35lb 2x10 - DB 27.5lb 5x10 - DB Well I thought my shoulder was healthier than it turned out to be. boo. Lat Pull Down 100lb x 10 120lb x 10 140lb 3x10 Thoughts Getting back into it ... slowly. IW

10-05-2010, 08:05 PM	#1470
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday October 5th, 2010 Deadlifts mobility 60kg x 8 90kg x 5 110kg x 5 130kg x 3 145kg x 3 150kg x 2 155kg x 1 100kg 5x10 Well my shoulder handled it well but I'm weak. Very weak. And somehow this workout took 1.5hrs so we left it there. Thoughts I'll be resetting my DL 5/3/1 next week... I think I'll use 160-165kg as a max. IW

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