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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Friday February 3rd, 2012 Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 3x3 CoC #2 - ...


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Old 02-03-2012, 01:25 PM   #1771
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Friday February 3rd, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:9,5,5 LH:4,3,2
Drop Set
CoC #1.5 - RH:5 LH: 5


Thoughts

I added a rep to my top set so that's good. Once again the left hand starts to over take the right hand as things get tired out.

IW
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Old 02-03-2012, 06:57 PM   #1772
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Friday February 3rd, 2012

BW: 212.2lb

Squats
bar x 8
135lb x 5
165lb x 5
205lb x 3

215lb x 5
250lb x 5
280lb x 5(+5)

135lb,155lb,175lb,185lb - 4x10


Thoughts

Another new PR. This cycle is going to be a big one... first attempt at 315lb on week 3. Woo. I think I should be able to hammer out a few solid reps.

My back was starting to spasm near the end of the 5x10 so I ended it a bit early. It has done that a couple times now ... it always loosens up within like 30min of working out. Weird.

IW
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Old 02-06-2012, 12:47 PM   #1773
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Monday February 6th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:8,6,4 LH:3,2,1
Drop Set
CoC #1.5 - RH:5 LH: 5
Drop Set
CoC #1 - RH:10 LH:10


Thoughts

Been kinda stuck in this region for a while now. hmmm

IW
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Old 02-06-2012, 06:12 PM   #1774
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Monday February 6th, 2012

BW: 213.6lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 5

185lb x 3
210lb x 3
235lb x 3(+3)

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


Pull-Ups
bw+10lb x 3,3
bw x 4,3


Thoughts

Bench went fairly well today. Still really focusing on just touching the chest and really controlling the entire movement more. It seems to be making my results a bit more consistent so that is good.

I thought I was ready for weight pull-ups ... fail. lol

IW
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Old 02-07-2012, 06:16 PM   #1775
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Tuesday February 7th, 2012

BW: 214.0lb

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

140kg x 3
160kg x 3
180kg x 3(+6)

Deadlifts
90kg,90kg,100kg,100kg,105kg - 5x10

Superset with

Hanging Leg Raises
bw x 12,12,12,12,11


Thoughts

Very nice lift today. Went up without too much drama. I probably had another but I saved some for week 3.

IW
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Old 02-09-2012, 06:30 PM   #1776
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Thursday February 9th, 2012

BW: 214.4lb

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

140lb x 3
155lb x 3
175lb x 3(+4)

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


DB Rows
65lb x 8
105lb 2x10
115lb 3x10


Thoughts

Made a bit of PR here. Pretty sweet. Repping 175 feels good.

Also at a PR bodyweight... holy hannah!

IW
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Old 02-10-2012, 11:40 AM   #1777
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Friday February 10th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:5,4 LH:1,1
CoC #1.5 - RH:10,6 LH: 6,4


Thoughts

Grip work the day after heavy DB rows brings the suck!

IW
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Old 02-10-2012, 06:21 PM   #1778
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Friday February 10th, 2012

BW: 213.2lb

Squats
bar x 8
135lb x 5
165lb x 5
205lb x 3

230lb x 3
265lb x 3
300lb x 3(+4)


Squats
135lb,155lb,155lb,155lb,155lb - 5x10

...superset with...

BB Bicep Curls
65lb-2x10
75lb-3x10

Thoughts

Pretty happy with this workout. Showed myself that 300 isn't as big as I used to think it was. Next week: 315lb, finally!

I felt like I'm growing as a whole but my arms are lagging a bit. Seeing as that's the thing that most people tend to notice I decided to add in some bi work with squats just because.

IW
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Old 02-13-2012, 01:24 PM   #1779
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Monday February 13th, 2012

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:7,5,4 LH:2,1,0
Drop set...
CoC #1.5 - RH:6 LH: 6


Thoughts

My thoughts are on the big week 3 coming up starting tonight with bench...

IW
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Old 02-13-2012, 06:09 PM   #1780
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Monday February 13th, 2012

BW: 214.2lb

Bench Press
bar x 8
115lb x 5
135lb x 5
165lb x 5

200lb x 5
225lb x 3
250lb x 1(+1)

135lb,135lb,140lb,140lb,140lb - 5x10


Pull-Ups
bw x 8,7,6,5,4


Thoughts

Well a less than stellar bench day. I was really hoping for at least 3 and maybe 4 reps. Arg.

I'm trying to back down my 5x10s a bit and hopefully that will help me squeeze a bit more out of my bench and mp.

IW
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