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| Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Monday November 19th, 2012 BW: 202.0lb Incline Bench bar x 8 115lb x 5 145lb x 5 175lb x 3 ... |
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11-19-2012, 05:53 PM
| #1951 |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country: 
Gender:   |  Monday November 19th, 2012 BW: 202.0lb Incline Bench bar x 8 115lb x 5 145lb x 5 175lb x 3 205lb - 5x5 Dips bw x 8 bw + 25lb x 5 bw + 35lb x 5 bw + 45lb - 2x5 bw + 35lb x 8 Thoughts Looks like I missed recording my last incline bench session but I did do 200lb last week. So this week I did 205lb .. and it was heavy as hell. I have my doubts about 210. Dips went pretty well today though. I don't think I've gone +45lb in quite some time. My goal of 200-205lb by xmas time has been achieved (quite early). So maybe I'll even hit sub 200lb. We shall see. IW |
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11-20-2012, 05:09 PM
| #1952 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Tuesday November 20th, 2012 BW: 202.2lb Cleans mobility bar x 10 40kg x 5 50kg x 5 60kg x 3 70kg x 3 80kg x 3 90kg x 0 70kg x 3 80kg x 2 Lunges bar x 5 95lb x 5 115lb x 5 135lb - 3x5 Thoughts Cleans were all kinds of horrible today. I think if you really wanted to do well at cleans you would probably have to train 3x a week to really get the form down and keep it well practiced. IW |
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11-22-2012, 05:06 PM
| #1953 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Thursday November 22nd, 2012 BW: 202.8lb DB Shoulder Press 40lb x 8 50lb x 10 55lb x 10 60lb x 10 50lb x 11 Hammer Strength Lat Pull 2 plates - 2x10 2 plate + 10s - 1x10 Performed with a slow concentric, squeeze at the top, and slow eccentric. Seated DB Skull Crusher 50lb x 10 60lb 3x10 Thoughts We are gravitating towards a more bodybuilding type routine. We're all pretty burned out with the hardcore strength program and feel like we could use a different direction for a while. We'll come back to the 5/3/1 at some point. IW |
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11-23-2012, 04:53 PM
| #1954 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Friday November 23rd, 2012 BW: 201.6lb Back Squats mobility bar x 8 135lb x 8 185lb x 10 225lb x 10 255lb x 8 Smith Leg Press 3 plates x 10 3 +25s x 10 4 plates x 10 Thoughts Started in on some higher volume squats today and back to back squats as well. Felt good to back squat again. IW |
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11-26-2012, 04:45 PM
| #1955 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Monday November 26th, 2012 BW: 200.6lb Flat Bench bar x 8 135lb x 10 155lb x 5 175lb x 10 185lb x 10 195lb x 10 Dips bw x 10 bw + 25lb x 10 bw + 35lb x 8 DB Chest Flys 22lb x 10 27.5lb 2x10 Thoughts Looks like we're moving into the bodybuilding style program. The details have yet to be ironed out. IW |
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11-27-2012, 04:48 PM
| #1956 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Tuesday November 27th, 2012 BW: 200.4lb Cleans mobility bar x 10 30kg x 5 40kg x 5 50kg x 5 60kg x 3 70kg x 3 80kg x 3 90kg x 3 100kg x 1 (got another onto my shoulders but it flattened me) 100kg x 1 70kg x 8 (hang cleans) Back Extensions bw x 10 bw + 25lb x 10 bw + 25lb x 12 Thoughts Cleans went much better today. I got my PR in for a couple singles so that's not too bad. IW |
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11-29-2012, 06:02 PM
| #1957 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Thursday November 29th, 2012 BW: 199.8lb Military Pres bar x 10 65lb x 10 85lb x 5 95lb x 10 115lb x 10 125lb x 10 Focused on controlled (not super slow but definitely explosive) eccentric and concentric. Used a slightly wider grip than I usually do for hopefully a bit more delt activation. Hammer Strength Seated Row 1 plate x 10 2 plates x 10 2 +25s x 10 2 plates x 10 Controlled concentric with a noticeably slower eccentric. Slight squeeze at the top if possible. Standing BB Curl 45lb - 4x10 Thoughts Back under 200lb ... wow it's been a while. Almost 2 years actually. IW |
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11-30-2012, 04:53 PM
| #1958 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Friday November 30th, 2012 BW: 199.2lb Back Squats mobility bar x 8 135lb x 8 155lb x 5 185lb x 10 225lb x 10 245lb x 10 Hamstring Curl 40lb x 10 35lb x 12 35lb x 10 Thoughts We were going to do leg press superset with hamstring curls but the leg press is always busy. IW |
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12-03-2012, 06:28 PM
| #1959 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Monday December 3rd, 2012 BW: 198.2lb Flat Bench bar x 8 115lb x 10 135lb x 5 165lb x 3 185lb - 2x10, 1x12 Dips bw x 5 bw + 25lb x 10,10,9 DB Chest Flys 20lb x 12,12,10 Thoughts Weight just keeps coming off. I may have to add some cals back in soon to slow things down. IW |
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12-04-2012, 06:19 PM
| #1960 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Tuesday December 4th, 2012 BW: 198.8lb Cleans mobility bar x 10 40kg x 5 60kg x 3 70kg x 2 80kg x 2 90kg x 2,1 100kg x 0,0,0 Back Extensions bw x 10 bw + 25lb x 10 bw + 35lb x 10 Good Mornings 95lb x 10 115lb x 10 135lb x 10 Thoughts Cleans went pretty sh!tty again today. Could have been my 3-4hr sleep last night. Arg. Also, probably a good idea to do back extensions after good mornings. IW |
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