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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Tuesday September 25th, 2012 New Program BW: 213.0lb Incline Bench bar x 10 95lb x 5 115lb x 5 135lb ...


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Old 09-25-2012, 06:35 PM   #1921
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Tuesday September 25th, 2012

New Program

BW: 213.0lb

Incline Bench
bar x 10
95lb x 5
115lb x 5
135lb x 5
165lb x 3
185lb x 1
205lb x 1
215lb x 1
225lb x 1

155lb - 3x5
165lb x 5
175lb x 5


Dips
bw x 5
bw + 25lb x 5
bw + 50lb x 5
bw + 35lb x 5
bw + 35lb x 5


Thoughts

Well we're kind of just tooling around with the new lifts and figuring out roughly where our 1RM are so we can have a good base point to start.

IW
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Old 09-27-2012, 06:04 PM   #1922
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Thursday September 27th, 2012

New Program

BW: 212.0lb

Cleans
tooled around up to 70kg
very awkward!


Lunges
bar x 5
95lb - 5x5


Thoughts

Doing cleans properly is really really hard. Just about anyone can fake it enough to get by but I'd like to do them right.

IW

Last edited by iron_worker; 09-28-2012 at 06:00 PM..
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Old 09-28-2012, 06:03 PM   #1923
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Friday September 28th, 2012

New Program

BW: 212.4lb

DB Shoulder Press
30lb x 5
40lb x 5
50lb x 5
60lb x 3
70lb x 1
80lb x 1
70lb x 3
65lb 3x5


Hammer Grip Cable Row
140lb x 10
160lb x 10
180lb x 9


Thoughts

That's way too many sets of shoulder press! ... but I haven't done them in so long we needed to figure out where we were at.

IW
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Old 10-01-2012, 06:02 PM   #1924
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Monday October 1st, 2012

BW: 212.4lb

Incline Bench
bar x 8
115lb x 5
135lb x 5
155lb x 5
175lb - 5x5


Dips
bw x 5
bw + 25lb - 5x5


Thoughts

So I guess we're starting a 5x5.

IW
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Old 10-02-2012, 06:13 PM   #1925
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Tuesday October 2nd, 2012

BW: 211.0lb

Hang Cleans
mobility
ankle stretches
bar x 10
30kg x 5
40kg 2x5

60kg 3x3
70kg 4x3


Lunges
bar x 5
95lb - 5x5


Thoughts

Cleans went a bit better today. I don't expect them to come together all at once but it's definitely still awkward. We focused on hang cleans since it seems to be less motions to learn at once. Really trying to get that hip drive and full extension but it's tough because none of us really know what we're doing.

IW
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Old 10-04-2012, 06:27 PM   #1926
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Thursday October 4th, 2012

BW: 210.8lb

DB Shoulder Press
35lb x 5
45lb x 5
55lb - 4x5,1x13


Front Squats
mobility
bar x 8
115lb x 5
135lb x 5
165lb x 3
190lb - 5x5


Hammer Strength Lat Pull Down
90lb x 8
140lb x 10
180lb x 10
230lb x 8,7


Thoughts

Heading home for the Thanksgiving weekend so we did a condensed day today. Front squats are still awkward and painful and my ankle is still hurting. Need some serious work on my mobility.

IW
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Old 10-09-2012, 07:19 PM   #1927
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Tuesday October 9th, 2012

BW: 211.4lb

Hang Cleans
mobility
ankle stretches
bar x 10
30kg x 5
40kg x 5
50kg x 5

60kg 2x2
70kg 2x2
75kg 2x2
80kg x 2
85kg x 2


Incline Press
bar x 10
115lb x 5
135lb x 5
155lb x 3

180lb 4x5,1x8


Thoughts

Monday was a stat so we did a condensed workout. Cleans took quite a while but actually started to click a little bit today. The hip drive timing is really starting to feel more fluid. Next month we'll have to start pulling from the floor I think.

IW
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Old 10-12-2012, 05:41 PM   #1928
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Thursday October 11th, 2012

BW: 211.6lb

DB Shoulder Press
30lb x 5
40lb x 5
50lb x 5

60lb 4x5,1x11


Hammer Strength Pull Down
90lb x 10
180lb 5x10


Thoughts

Shoulder press started out feeling pretty wobbly but I pulled it together for the last set.

IW
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Old 10-12-2012, 05:44 PM   #1929
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Friday October 12th, 2012

BW: 211.8lb

Front Squats
mobility
bar x 5
115lb x 5
135lb x 5
155lb x 3

195lb - 5x5


Hanging Leg Raises
4x10


Thoughts

Front squats are starting to feel more natural which is of course good. I think I should be able to progress pretty well here yet.

I thought for sure I would have lost a bit of weight this week but I didn't so I might have to cut the cals back a bit. I'd like to hit 200-205lb by christmas time.

IW
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Old 10-15-2012, 06:10 PM   #1930
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Monday October 15th, 2012

BW: 209.8lb

Incline Bench
bar x 8
115lb x 5
135lb x 5
165lb x 3
185lb - 4x5,1x8


Dips
bw x 5
bw + 35lb - 5x5


Thoughts

Incline still feeling solid at 185lb. Dips felt pretty though though since I went up 10lb in 1 workout.

My first time under 210lb since January of this year.

IW
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