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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Friday May 13th, 2011 BW: 207.4lb Squats mobility bar x 5 135lb x 5 155lb x 5 185lb x 3 ...


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Old 05-13-2011, 06:23 PM   #1621
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Friday May 13th, 2011

BW: 207.4lb

Squats
mobility
bar x 5
135lb x 5
155lb x 5
185lb x 3

230lb x 5
260lb x 3
290lb x 1(+3)

135lb,145lb,155lb,165lb,175lb - 5x10


HS Curls
35,40,45,50 - 4x10

My calf really hurt trying to do kneeling squats so I guess that is out for now. Wah!

Thoughts

Well I didn't get a PR in terms of theoretical max but I squatted my old max 4 times ... so that is a PR in and of itself. I'll take it.

IW
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Old 05-18-2011, 04:47 AM   #1622
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Tuesday May 17th, 2011

Deload Week

BW: 207.8lb

Bench
bar x 10
95lb x 5
125lb x 5
155lb x 5


Deadlifts
bar x 10
155lb x 5
205lb x 5
245lb x 5

We actually did rack pull because the pads were closed for some reason. Good thing it was deload week or we would have been pretty choked about that.

Thoughts

R&R

IW
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Old 05-20-2011, 07:31 PM   #1623
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How high were your pulls ?
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Old 05-25-2011, 11:27 AM   #1624
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Rack pulls were from the lowest available position which is probably a regular deadlift + ~6". If that is what you are asking.

IW
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Old 05-25-2011, 11:28 AM   #1625
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Oh ya, this week I ended up with a nasty cold/possibly a sinus infection. Arg. Needless to say, I haven't made it to the gym yet.

IW
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Old 05-26-2011, 07:03 PM   #1626
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Thursday May 26th, 2011

BW: 207.2lb

Military Press
bar x 8
75lb x 5
95lb x 5
105lb x 3

115lb x 5
135lb x 5
150lb x 5(+6)


Squats
mobility
bar x 8
125lb x 5
155lb x 5
185lb x 3

205lb x 5
235lb x 5
270lb x 7


HS Narrow Grip Row
90lb x 10
230lb 5x10


Thoughts

Well considering I've been sick for the last 3 days and am still sort of sick I'm OK with the result. No PRs were set but I wasn't too far off.

IW
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Old 05-31-2011, 06:48 PM   #1627
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Monday May 31st, 2011

BW: 208.2lb

Bench
bar x 10
95lb x 5
125lb x 5
155lb x 3

165lb x 5
190lb x 5
215lb x 5 (+7)


Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 5

120kg x 5
140kg x 5
157.5kg x 5 (+7)


Pull Ups
bw x 8,6.5,5ish,4,4.5


Thoughts

Well despite not lifting consistently for quite a while I came back strong. A PR on bench and deads despite still recovering from what I think is/was a throat & sinus infection.

Bodyweight is heading back up again too which makes me feel nervous and good at the same time. lol

IW
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Old 06-02-2011, 06:06 PM   #1628
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Thursday June 2nd, 2011

BW: 209.4lb

Military Press
bar x 8
75lb x 5
95lb x 5
105lb x 3

115lb x 5
135lb x 5
150lb x 5(+7)


Squats
mobility
bar x 8
125lb x 5
155lb x 5
185lb x 3

205lb x 5
235lb x 5
270lb x 4 (-1)

Back was still strained from deads... :(


Thoughts

Well I'm choked about squats but I guess it's my own damn fault for pushing it a little too hard on deads and letting my form slip. Oh well.... hopefully next week I'm good to go.

IW
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Old 06-06-2011, 06:17 PM   #1629
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Monday June 6th, 2011

BW: 209.4lb

Bench
bar x 10
95lb x 5
125lb x 5
155lb x 3

175lb x 3
200lb x 3
225lb x 3 (+6)

135lb,135lb,135lb,145lb,155lb - 5x10

Was really hoping for 225lb x 10 ... not today.


Pull Ups
bw x 7.5,4.5,4,4


Thoughts

No PR today. A fairly lack luster day actually ... arg. I may have tweaked my back form arching so hard on bench too.

IW
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Old 06-07-2011, 06:15 PM   #1630
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Tuesday June 7th, 2011

BW: 209.0lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 5

130kg x 3
147.5kg x 3
157.5kg x 3 (+2)

70kg,80kg,85kg - 3x10

Hanging Leg Raises
bw 3x12

Thoughts

Sh!tty day. My back was still tore up from my bad DL day last week... which was aggrivated again by squats... and again by bench. ARG! Stupid weak fvcking low back!!
IW
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