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| Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Tuesday January 4th, 2010 BW: 195.6lb Deadlifts mobility 70kg x 5 90kg x 5 100kg x 3 115kg x 3 ... |
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01-04-2011, 05:34 PM
| #1531 |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country: 
Gender:   |  Tuesday January 4th, 2010 BW: 195.6lb Deadlifts mobility 70kg x 5 90kg x 5 100kg x 3 115kg x 3 132.5kg x 3 150kg x 3 100kg, 105kg, 110kg. 115kg - 4x10 Superset with... Hanging Leg Raises bw 4x10 Thoughts Sleep hasn't been great lately so despite it being an "easy" week .... it wasn't as easy as I had hoped! IW |
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01-05-2011, 06:51 PM
| #1532 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Wednesday January 5th, 2011 Grip Work warmup Trainer 2x5 Work Sets Coc #1 RH: 4,3,2,3,2 LH: 3,2,2,2,1 Burnout Sets Trainer 1x25, 1x20 Thoughts I've been working at the CoC grippers sort of randomly since I got them for christmas and I'm already much improved. Shouldn't be long before I have to order the 1.5 or 2! IW |
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01-07-2011, 05:06 AM
| #1533 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Thursday January 7th, 2010 BW: 196.4lb Military Press bar x 6 65lb x 5 85lb x 5 95lb x 3 105lb x 3 125lb x 3 140lb x 5 95lb,100lb,105lb,110lb,125lb - 5x10 DB Row 55lb x 5 85lb 2x10 90lb 2x10 Still progressing on DB rows. Nice. Thoughts Well my weight is quickly approaching 200lb. I think by the end of January I'll probably crack that barrier ... for the first time ever! Hopefully the strength gains follow. IW |
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01-08-2011, 09:52 AM
| #1534 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Friday January 7th, 2011 BW: 195.6lb Squats mobility bar x 5 115lb x 5 135lb x 5 165lb x 3 195lb x 3 225lb x 3 250lb x 3 265lb x 1 275lb x 1 290lb x 1 (5lb PR) We had an impromptu heavy day. Not an optimal day with 5 hours sleep and after the work sets (not to mention just after 10 days not in the gym!) but hey, sitll came out with a 5lb PR. I think I might have 295-305lb in me on a solid day. Pull Through 65lb 3x10 75lb 2x10 Thoughts Well next week we're back at the 5/3/1 in full force. Not sure if we'll hit week 2 or week 3 yet but we'll see. IW |
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01-08-2011, 10:54 AM
| #1535 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Saturday January 8th, 2011 Grip Work Warmup Trainer 3x5 Work Sets Coc #1 RH: 7,4,3,3,2 LH: 3,3,2,2,1 Burnout Sets Trainer 1x25, 1x20 Thoughts For some reason my right hand did awesome today but my I just couldn't get my sets right with my left hand. Where are you guys getting your chalk? IW |
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01-10-2011, 06:29 PM
| #1536 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Monday January 10th, 2011 BW: 195.0lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 165lb x 3 185lb x 3 205lb x 10 135lb, 145lb, 155lb, 165lb, 175lb - 5x10 I needed 9 reps to match my cycle from before xmas. I did 10 reps but the 10th was a bit hairy (ass came off the bench). Chin ups bw x 8,6,5.5,4,5,3 1 more rep off the start but I still die off real fast after that. Thoughts We're back at it 100% now, time to pour the cals back on. Woohoo! IW |
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01-11-2011, 07:36 PM
| #1537 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Tuesday January 11th, 2010 BW: 194.5lb Deadlifts mobility 60kg x 5 80kg x 5 100kg x 3 115kg x 3 132.5kg x 3 150kg x 9 Thoughts Had sh!t to do 2nite so we did the "jack shit" style workout 2nite ... if you've ever read the 5/3/1 ebook. I was lacking energy but still managed to match my lift from before xmas so I'm ok with that. IW |
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01-13-2011, 05:33 PM
| #1538 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Thursday January 13th, 2010 BW: 195.0lb Military Press bar x 6 65lb x 5 85lb x 5 95lb x 3 105lb x 3 125lb x 3 140lb x 11 95lb,105lb,115lb,120lb - 3x10, 1x7 Didn't rest enoug and crashed a bit on my 5x10 ... but I smashed my rep max. DB Row 55lb x 5 90lb 3x10 95lb 2x10 I was going to do 90s straight across but some dude stole my DB. Oh well, still made it. Grip Work Trainer 2x5 CoC #1 RH: 10,9,10,13,13 LH: 6,5,6,8,8 Don't know what happened but I smoked this compared to last time. Sweet! Thoughts A good day. IW |
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01-14-2011, 05:32 PM
| #1539 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Friday January 14th, 2011 BW: 195.6lb Squats mobility bar x 5 115lb x 5 135lb x 5 165lb x 3 195lb x 3 225lb x 3 250lb x 7 145lb,155lb,165lb,175lb - 4x10 One rep better than before xmas. Nice. Pull Through skipped Way to many n00bs crawling around the cable machine. Fcvk it. Thoughts My squats felt strong today. Felt like I maybe had another rep in me. Also: last night my right bicep was 15.75" and my left is 15.5". I haven't measured in quite a while but it's up over an inch so that's good! IW |
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01-17-2011, 04:45 PM
| #1540 |
| Rank: Middleweight  Join Date: Aug 2007 Location: Australia
Posts: 2,029
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Gender: | Nice squat PR Dub! |
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