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iron_worker · 02-10-2011, 10:03 AM

How come bench only? Resting some injuries?

IW

iron_worker · 02-11-2011, 05:02 AM

Thursday February 11th, 2011

BW: 198.2lb

Military Press
bar x 8
65lb x 5
85lb x 5
95lb x 3

115lb x 3
125lb x 3
140lb x 3(+8)

Squats
mobility
bar x 5
115lb x 5
145lb x 5
175lb x 3

205lb x 3
230lb x 3
255lb x 3(+4)

Thoughts

We had to work out late on Thursday and couldn't make it work on Friday so we hit out big lifts and GTFO! It was a pretty aweomse day because I nailed both the numbers I was shooting for.

IW

TALO · 02-11-2011, 07:33 AM

Quote:

Originally Posted by iron_worker

How come bench only? Resting some injuries?

IW

I'm a mess . Torn ACL and some bulges discs. Just rehabbing and playing the waiting game.

iron_worker · 02-11-2011, 01:14 PM

Oh boy. I guess that's what intense weight training can do to a guy over time. Get healthy my friend.

IW

HIThopper · 02-14-2011, 05:09 PM

Quote:

I'm a mess . Torn ACL and some bulges discs. Just rehabbing and playing the waiting game.

Cant you just go triple Ply? ; - )

iron_worker · 02-14-2011, 06:19 PM

Monday February 14th, 2011

BW: 200.0lb !

Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3

175lb x 5
195lb x 3
220lb x 1 (+5)

155lb,165lb,175lb,175lb - 4x10

I was going for 9 reps today for a PR... it just felt awkward and heavy as fuck. I probably could have gotten 7 reps but it just felt so shitty that I racked it. I regret racking it now.

Chin Ups
bw x 8,6.5,4

Thoughts

Well it's pretty obvious that I had a shitty day. I hope it's just a one off thing...

And now I remember why I didn't get anywhere in the gym when I partied all the time on the weekend. Road trips home and catching up with old buddies is not conducive to lifting. Arg.

IW

iron_worker · 02-16-2011, 05:31 AM

Tuesday February 15th, 2011

BW: 199.6lb

Deadlifts
mobility
60kg x 5
90kg x 5
100kg x 3

130kg x 5
145kg x 3
162.5kg x 1(+7)

100kg - 3x10

Wow, an awesome pull. However, I was then far too gassed to do a 5x10. Ah well, can't win em all.

Superset with...

Hanging Leg Raises
BW - 4x12

Thoughts

I redeemed my self from my bench fiasco so that is very good. I'm still upset about that but not much to do about it now!

IW

TALO · 02-16-2011, 09:00 PM

Quote:

Originally Posted by HIThopper

Cant you just go triple Ply? ; - )

I should as that's what the rest of the world does.

My thoughts are if I can't stay healthy enough to lift raw then this is not my sport

iron_worker · 02-17-2011, 05:22 AM

I hear that. I like my lifts to be as functional as possible. No gloves, no belt, no special shoes. Just me and the weight. I like it.

Mind you, I've never lifted equipped ... so maybe I would like it? I dunno. I'm going to stick to increasing my raw lifts for a while yet.

IW

iron_worker · 02-18-2011, 05:14 AM

Thursday February 18th, 2011

BW: 200.4lb

Military Press
bar x 8
65lb x 5
85lb x 5
95lb x 3

120lb x 5
135lb x 3
150lb x 1(+8)

95lb,105lb,115lb,125lb,135lb - 5x10

I smoked my all out set pretty easily and I was still so fresh that I worked all the way back up to 135lb x 10 ... very happy with that.

DB Rows
65lb x 6
100lb 3x10

Grip Work
Trainer - 3x8
CoC #1 - 2x5
CoC #1.5 - 2x3
Coc #2 - 3x1 (2 closes with my right hand .... got close with my left)

CoC #1.5 - 5R/2L
CoC #1 - 10R/6L (drop set)

My forearms were smoked after this but I felt good about the results.

Thoughts

I had an awesome sleep the night before this workout and I just felt like I could keep going and going.

CoC #2 ... Pretty much in the bank! (at least with my right hand lol)

IW

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02-10-2011, 10:03 AM	#1561
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	How come bench only? Resting some injuries? IW

02-11-2011, 05:02 AM	#1562
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday February 11th, 2011 BW: 198.2lb Military Press bar x 8 65lb x 5 85lb x 5 95lb x 3 115lb x 3 125lb x 3 140lb x 3(+8) Squats mobility bar x 5 115lb x 5 145lb x 5 175lb x 3 205lb x 3 230lb x 3 255lb x 3(+4) Thoughts We had to work out late on Thursday and couldn't make it work on Friday so we hit out big lifts and GTFO! It was a pretty aweomse day because I nailed both the numbers I was shooting for. IW

02-11-2011, 01:14 PM	#1564
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Oh boy. I guess that's what intense weight training can do to a guy over time. Get healthy my friend. IW

02-14-2011, 06:19 PM	#1566
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Monday February 14th, 2011 BW: 200.0lb ! Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 175lb x 5 195lb x 3 220lb x 1 (+5) 155lb,165lb,175lb,175lb - 4x10 I was going for 9 reps today for a PR... it just felt awkward and heavy as fuck. I probably could have gotten 7 reps but it just felt so shitty that I racked it. I regret racking it now. Chin Ups bw x 8,6.5,4 Thoughts Well it's pretty obvious that I had a shitty day. I hope it's just a one off thing... And now I remember why I didn't get anywhere in the gym when I partied all the time on the weekend. Road trips home and catching up with old buddies is not conducive to lifting. Arg. IW

02-16-2011, 05:31 AM	#1567
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday February 15th, 2011 BW: 199.6lb Deadlifts mobility 60kg x 5 90kg x 5 100kg x 3 130kg x 5 145kg x 3 162.5kg x 1(+7) 100kg - 3x10 Wow, an awesome pull. However, I was then far too gassed to do a 5x10. Ah well, can't win em all. Superset with... Hanging Leg Raises BW - 4x12 Thoughts I redeemed my self from my bench fiasco so that is very good. I'm still upset about that but not much to do about it now! IW

02-17-2011, 05:22 AM	#1569
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	I hear that. I like my lifts to be as functional as possible. No gloves, no belt, no special shoes. Just me and the weight. I like it. Mind you, I've never lifted equipped ... so maybe I would like it? I dunno. I'm going to stick to increasing my raw lifts for a while yet. IW

02-18-2011, 05:14 AM	#1570
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday February 18th, 2011 BW: 200.4lb Military Press bar x 8 65lb x 5 85lb x 5 95lb x 3 120lb x 5 135lb x 3 150lb x 1(+8) 95lb,105lb,115lb,125lb,135lb - 5x10 I smoked my all out set pretty easily and I was still so fresh that I worked all the way back up to 135lb x 10 ... very happy with that. DB Rows 65lb x 6 100lb 3x10 Grip Work Trainer - 3x8 CoC #1 - 2x5 CoC #1.5 - 2x3 Coc #2 - 3x1 (2 closes with my right hand .... got close with my left) CoC #1.5 - 5R/2L CoC #1 - 10R/6L (drop set) My forearms were smoked after this but I felt good about the results. Thoughts I had an awesome sleep the night before this workout and I just felt like I could keep going and going. CoC #2 ... Pretty much in the bank! (at least with my right hand lol) IW

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