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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Thursday June 7th, 2012 BW: 214.4lb Military Press bar x 8 85lb x 5 105lb x 5 1255lb x 3 ...


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Old 06-07-2012, 05:54 PM   #1861
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Thursday June 7th, 2012

BW: 214.4lb

Military Press
bar x 8
85lb x 5
105lb x 5
1255lb x 3

145lb x 3
160lb x 2
185lb x 1


Hammer Grip Cable Row
100lb x 10
140lb - 1x10
150lb - 2x10
160lb - 2x10


Thoughts

Decided to work up pretty high today. Fortunately I can still hit 185...barely. Man, it doesn't take long to decondition. I hope I can easy back into the full on 5/3/1 next cycle.

IW
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Old 06-09-2012, 06:01 PM   #1862
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Friday June 8th, 2012

BW: 214.6lb

Squats
mobility
135lb x 5
185lb x 5
225lb x 3

275lb x 4
315lb x 2
345lb x 1(+0)

Squats
155lb - 3x10

Superset with

BB Bicep Curls
65lb - 4x10

Thoughts

Well I managed a PR at the end of this not so good cycle. Had I not had to take the time off I know I could have nailed this for a double but oh well. I'll try and hit deads and squats hard next cycle to hopefully squeeze out another cycle or two of progress.

IW
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Old 06-09-2012, 06:02 PM   #1863
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Saturday June 9th, 2012

Conditioning


Rowing - Steady State
25min


Thoughts

Trying to be more consistent here.

IW
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Old 06-12-2012, 05:44 PM   #1864
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Tuesday June 12th, 2012

Deload Week

BW: 215.0lb

Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
160kg x 5


Bench
bar x 10
115lb x 5
145lb x 5
165lb x 5
205lb x 5


Pull Ups
bw x 11,7,5

Thoughts

First time breaking 10 on pullups. Woot!

Also my shoulder is starting to feel a lot better. Hopefully full steam ahead on my new cycle next week.

IW
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Old 06-13-2012, 06:15 PM   #1865
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Wednesday June 13th, 2012

Conditioning


Rowing - Steady State
25min


Thoughts

Getting better bit by bit.

IW
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Old 06-14-2012, 05:57 PM   #1866
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Thursday June 14th, 2012

Deload Week

BW: 214.2lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5

125lb x 5
145lb x 5
160lb x 3


Squats
135lb x 5
170lb x 5
205lb x 5

255lb x 3
290lb x 1


Thoughts

My buddy was making up for a partially missed week 3 last week so I followed along at his weights and just did low volume/fairly low intensity.

IW
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Old 06-18-2012, 06:07 PM   #1867
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Monday June 18th, 2012

BW: 215.8lb

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

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


Pull-Ups
bw x 10,8,7,6,4


Dips
bw-5x8

Thoughts

After 10 cycles of bench I decided it was time to reset. I didn't get to the bitter end and find my true max cause of stupid shoulder injury but oh well I guess. BW x 12 isn't a bad place to start I suppose.

Dips were definitely a contributing factor to my shoulder injury. I will have to be very careful if I want to keep them in my rotation.

IW
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Old 06-19-2012, 05:52 PM   #1868
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Tuesday June 19th, 2012

BW: 215.8lb

Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3

142.5kg x 5
165.5kg x 5
185kg x 5(+3)

Deads
185lb - 2x10
205lb - 1x10

Superset with...

Bar Rollouts
bw 3x8

Thoughts

Felt like a pretty solid deads day considering I felt kind of sick and sh!tty all day. I'm really hoping this is a good sign towards bumping up my max another notch or 2.

IW
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Old 06-21-2012, 08:46 AM   #1869
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Wednesday June 20th, 2012

Skipped conditioning. I somehow picked up a bad head cold. It's tough to do cardio when you can't breathe!

IW
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Old 06-21-2012, 06:02 PM   #1870
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Thursday June 21st, 2012

BW: 216.0lb

Military Press
bar x 10
75lb x 5
95lb x 5
105lb x 5

115lb x 5
140lb x 5
160lb x 5(+3)

95lb x 10
105lb - 4x10


Hammer Grip Cable Row
140lb x 10
160lb - 3x10


Thoughts

Intensity was super low today. My head cold got the best of me. I should have hit 160x9 or 10 even. My 5x10 felt really sh!tty too. Not instilling a lot of confidence in the new cycle.

IW
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