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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Friday January 6th, 2012 BW: 211.0lb Squats bar x 8 135lb x 5 165lb x 5 195lb x 3 210lb ...


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Old 01-06-2012, 05:09 PM   #1751
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Friday January 6th, 2012

BW: 211.0lb

Squats
bar x 8
135lb x 5
165lb x 5
195lb x 3

210lb x 5
240lb x 5
275lb x 5(+5)


Thoughts

The old "jack shit" style workout ... lol ... A PR set though. Nice!

IW
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Old 01-09-2012, 01:02 PM   #1752
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Monday January 9th, 2012

Grip Work
...

Thoughts

Well I've been doing lots of work around the house lately like painting and regrouting. Cutting out grout is a great grip workout and my hands are too sore to put in any good work so I'm just going to let them rest for a couple more days.

IW

Last edited by iron_worker; 01-20-2012 at 12:03 PM..
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Old 01-09-2012, 06:52 PM   #1753
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Monday January 9th, 2012


BW: 210.2lb


Bench
bar x 10
115lb x 5
135lb x 5
155lb x 3

180lb x 3
210lb x 3
235lb x 1(wtf ... retry)
235lb x 3(+0) .. .WTF?!

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


Pull Ups
bw x 7,6,5,4,3


Thoughts

What in THE FUCK!?

I had a low key weekend. I didn't drink... at all. I ate pretty clean. I slept a good amount... and then I go and fvck up this bad?! I just don't get it?

I really am mystified about bench. It's really starting to frustrate and anger me. ARG!

IW

Last edited by iron_worker; 01-20-2012 at 12:04 PM..
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Old 01-11-2012, 02:26 PM   #1754
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Tuesday January 10th, 2012

BW: 209.8lb

Deadlifts
mobility
80kg x 5
100kg x 5
120kg x 3

140kg x 3
155kg x 3
175kg x 3(+7)

Superset with

Hanging Leg Raises
bw x 12,12,12,10,9


Thoughts

Big deadlift PR. 175kg was the most I'd lifted not too long ago ... now I can hit it for 10 reps.... NICE!

IW
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Old 01-12-2012, 06:42 PM   #1755
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Thursday January 12th, 2012

BW: 210.8lb

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

135lb x 3
155lb x 3
175lb x 3(+3)

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


DB Rows
70lb x 8
105lb 2x10
115lb 3x10

Thoughts

Not a PR MP but I'm pretty happy with it. It's a weight I'm not used to handling and it went fairly well.

IW
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Old 01-13-2012, 03:30 PM   #1756
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Friday January 13th, 2012

BW: 211.2lb

Squats
bar x 8
135lb x 5
165lb x 5
195lb x 3

225lb x 3
260lb x 3
290lb x 3(+5)

135lb,185lb,185lb - 3x10


Thoughts

Matched my PR. Very happy with that.

IW
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Old 01-16-2012, 02:22 PM   #1757
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Monday January 16th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:8,7,5 LH:4,3,2


Thoughts

Welp. It's been a while and I'm not sure why. Although my grip has mostly recovered.

IW

Last edited by iron_worker; 01-20-2012 at 12:02 PM..
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Old 01-17-2012, 06:46 AM   #1758
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Monday January 17th, 2012


BW: 210.8lb


Bench
bar x 10
115lb x 5
135lb x 5
155lb x 3

195lb x 5
220lb x 3
245lb x 1(+2)


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


Pull Ups
bw x 7,5,4,3,3


Thoughts

Well I think I figured it out ... I tried lowering the bar slowly and making sure to keep it in the utmost control at all times. I believe I have been lowering the bar too fast and losing my groove and collapsing my arch.

Anyway, the reps have dropped but it felt like it was a repeatable performance. I guess I just have to start building up from here again...

IW
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Old 01-17-2012, 06:21 PM   #1759
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Tuesday January 17th, 2012

BW: 209.2lb

Deadlifts
mobility
80kg x 5
100kg x 5
120kg x 3

147.5kg x 5
165kg x 3
185kg x 1(+5)

Deadlifts
100kg - 3x10

Superset with

Hanging Leg Raises
bw x 12,12,10


Thoughts

Well it wasn't quite the reps I wanted/needed but it's a weight I've never lifted before so it's a PR nonetheless! First 400lb DL ... for reps!

I attribute part of the slightly less than expected performance to a lack of nutrition today. I spent half the day doing an interview and such.

IW
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Old 01-19-2012, 05:56 PM   #1760
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Nice liftin Dub, congrats
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