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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Monday December 5th, 2011 BW: 210.2lb Bench bar x 10 95lb x 5 125lb x 5 155lb x 3 165lb ...


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Old 12-06-2011, 06:30 AM   #1731
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Monday December 5th, 2011

BW: 210.2lb


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

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

135lb - 1x10
145lb - 1x10
155lb - 1x10
160lb - 1x10
165lb - 1x10


Pull Ups
bw x 9,7,5.5,4,3.5


Thoughts

We decided to skip deload week and go straight to week 1 in hopes of doing week 3 before xmas break. We will do a partial deload over week 2 ... so we'll see how it goes.

Today's bench went really well. A PR I'm pretty sure.

IW
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Old 12-06-2011, 06:35 PM   #1732
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Tuesday December 6th, 2011

BW: 209.6lb

Deadlifts
mobility
70kg x 5
90kg x 5
115kg x 3

125kg x 5
142.5kg x 5
162.5kg x 5(+7)


Deadlifts
90kg - 1x10
100kg - 2x10
90kg - 2x10

Superset with...

Hanging Leg Raises
BW 4x12, 1x9

Thoughts

A PR lift again today. Wowzers. 12 reps is way too many for deads.

IW
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Old 12-08-2011, 01:00 PM   #1733
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Thursday December 8th, 2011

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:9,7,6,5 LH:2,2,4,2
drop set with #1.5 after last #2 set
CoC #1.5 - RH: 4 LH: 4


Thoughts

A much more productive grip day. Not sure why the ups and downs with grip lately but I guess I just have to stick with it and try to figure it out.

IW
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Old 12-08-2011, 06:33 PM   #1734
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Thursday December 8th, 2011

BW: 209.8lb

Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3

120lb x 5
140lb x 5
160lb x 5(+5)

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

DB Rows
70lb x 8
105lb 4x10
115lb x 6

Thoughts

That's up there with my best lifts but not quite a PR today. I ended up stopping dead on my 7th rep and lost all the tension in my muscles. I think had I not done that I would have had another rep. Oh well.

Tried out the next heaviest DB for rows today. They don't have a 110lb so straight up to the 115lb one it is. I will have to ease into it.

IW
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Old 12-09-2011, 12:51 PM   #1735
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Friday December 9th, 2011

BW: 208.6lb

Squats
bar x 8
120lb x 5
160lb x 5
190lb x 3

205lb x 5
235lb x 5
265lb x 5(+6)

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

Thoughts

Another PR squat at this weight. 11 feels like a lot of reps on squats.

The last couple weeks the 5x10 has been giving me such intense back pumps that it starts to spasm. It eases up after half an hour or so but it can be pretty painful at the time.

My weight was a bit low this time because we went at lunch instead of the usual after supper so I was a feel meals short.

IW
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Old 12-12-2011, 12:34 PM   #1736
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Monday December 12th, 2011

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:6,5,5 LH:3,3,2
Drop Set
CoC #1.5 - RH:9 LH: 5

Thoughts

Left hand seems to be getting better and the right is staying the same ... or getting worse?!

IW
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Old 12-12-2011, 05:57 PM   #1737
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Monday December 12th, 2011

Partial Deload

BW: 211.2lb ... weight PR ... lol


Bench
bar x 10
105lb x 5
135lb x 5
155lb x 3

180lb x 3
205lb x 3
230lb x 3(+2)


Pull Ups
bw x 10,7,6,5,5


Thoughts

Well we decided to do a partially deloaded week 2 since we didn't do a proper deload after this last cycle (in hopes of hitting week 3 before the xmas holidays).

I should have been shooting for around 10 reps today for a PR but stopped at 5... we also skipped our 5x10 to try to reduce some volume ... I'm glad it was a deload this week because my weekend was terrible in terms of nutrition/sleep/partying.

Next weekend I must take it easy!

IW
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Old 12-14-2011, 06:26 AM   #1738
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Tuesday December 14th, 2011

Partial Deload

BW: 209.8lb

Deadlifts
mobility
80kg x 5
100kg x 5
125kg x 3

132.5kg x 3
152.5kg x 3
172.5kg x 3(+2)

Superset with...

Hanging Leg Raises
BW 3x10

Thoughts

This reduced week is nice. I hope it lets me hit week 3 with force!

IW
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Old 12-15-2011, 02:31 PM   #1739
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Thursday December 15th, 2011

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:8,6,5,3 LH:4,4,3,1
drop set with #1.5 after last #2 set
CoC #1.5 - RH: 5 LH: 4


Thoughts

Decent grip work. Nothing to write home about though. lol

IW
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Old 12-15-2011, 06:20 PM   #1740
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Thursday December 8th, 2011

BW: 211.2lb

Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3

130lb x 3
150lb x 3
170lb x 3(+2)


DB Rows
70lb x 8
105lb 4x10
115lb x 10

Thoughts

Almost done deload week.

IW
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