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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Thursday August 16th, 2012 BW: 214.4lb Military Press bar x 10 75lb x 5 95lb x 5 115lb x 3 ...


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Old 08-16-2012, 06:15 PM   #1901
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Thursday August 16th, 2012

BW: 214.4lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3

145lb x 5
165lb x 3
180lb x 1(+3)

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


Hammer Grip Cable Row
160lb - 3x10
160lb - 2x12


Thoughts

Well considering my bench performance I'm not too surprised that my military press wasn't quite up to snuff. arg

IW
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Old 08-17-2012, 11:14 AM   #1902
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Friday August 17th, 2012

BW: 213.8lb

Squats
mobility
155lb x 5
185lb x 5
225lb x 3

275lb x 4
315lb x 2
350lb x 1(+0)

225lb x 10

BB Bicep Curls
95lb x10

Thoughts

Lunch time work out so I had to get in and out quick... I was really nervous about this lift since I missed it last month. Damn happy about making it. The whole gym knew about it too. I was not quiet about it. ha

Feeling pretty damn good right now. Two new maxes this week.

IW
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Old 08-21-2012, 05:57 AM   #1903
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Monday August 21st, 2012

Conditioning


Rowing - Steady State
40min


Thoughts

I've learned to put on a show or something on the laptop and rowing isn't so fricken boring. Stll not my favorite activity however.

I went slow on this workout cause I managed to get a nail stuck into my wrist this weekend so it's pretty sore still. Fortunately no veins or tendons were hit but I'm on some antibiotics to clear up a bit of infection.

IW
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Old 08-22-2012, 05:48 PM   #1904
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Tuesday August 21st, 2012

Deload Week

BW: 217.0lb

Bench
bar x 10
125lb x 5
135lb x 5
155lb x 5
225lb x 3


Deadlifts
mobility
90kg x 5
110kg x 5
140kg x 3
160kg x 5


Pull Ups
bw x 10

Thoughts

Weight is sky high. I'm on a round of antibiotics so I think that is why. One of the possible side effects is water retention...

IW
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Old 08-22-2012, 05:50 PM   #1905
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Thursday August 22nd, 2012

Deload Week

BW: Scale wasn't working...

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
135lb x 5


Squats
135lb x 5
185lb x 5
225lb x 5
275lb x 3


Hammer Grip Cable Row
160lb - 3x10
180lb x 11


Thoughts

Leaving on a trip tomorrow so I had to do a strange workout week.

IW
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Old 08-27-2012, 05:58 PM   #1906
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Monday August 27th, 2012

BW: 216.0lb

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

175lb x 5
195lb x 5
220lb x 5(+7)

Dips
bw x 12,12,12,12,11


Pull-Ups
bw x 8,6,5


Thoughts

By the numbers this puts me at a best ever theoretical max for bench. Though these higher rep lifts I don't trust the calculator as much. Anyway, it's good to see some progress regardless.

Today I tried moving my grip in about an inch for bench. It felt a little weird but also felt like I could grind out more reps. When I bench a bit wider it feels like I just would get stuck immediately. So maybe I'll work with it like this for a while.

I was totally gassed from dips and my pull ups suffered majorly.

IW
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Old 08-28-2012, 06:05 PM   #1907
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Tuesday August 28th, 2012

BW: 216.2lb

Deadlifts
mobility
90kg x 5
110kg x 5
135kg x 3

145kg x 5
167.5kg x 5
190kg x 5(+2)

Deads
90kg - 4x10

Superset with...

Bar Rollouts
bw 4x12

Thoughts

Didn't have a lot of gusto today but managed to grind through a few reps.

IW
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Old 08-29-2012, 05:45 PM   #1908
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Monday August 29th, 2012

Conditioning


Rowing - Steady State
25min


Thoughts

Glutes were starting to ache and so I called it a bit short to hopefully save some for squats.

IW
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Old 08-30-2012, 06:15 PM   #1909
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Thursday August 30th, 2012

BW: 216.4lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3

130lb x 5
150lb x 5
165lb x 5(+4)

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


Hammer Grip Cable Row
160lb - 2x10
180lb - 3x12


Thoughts

Did better than I have in a long time. Up there with my best.

IW
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Old 08-31-2012, 01:22 PM   #1910
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Friday August 31st, 2012

BW: 215.0lb (mid day)

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

240lb x 5
280lb x 5
315lb x 5(+1)

135lb - 1x10
155lb - 4x10

BB Bicep Curls
65lb - 1x10
85lb - 2x10
75lb - 2x10

Thoughts

Matched my best squat ever so I can't complain much about that. Very solid week.

IW
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