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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Tuesday April 2nd, 2013 BW: 192.8lb Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 160kg x 10 ...


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Old 04-02-2013, 06:29 PM   #2021
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Tuesday April 2nd, 2013

BW: 192.8lb

Deadlifts
mobility
70kg x 8
120kg x 5
140kg x 3

160kg x 10
155kg x 10
150kg x 10


Leg Press
2 plates x 8
4 plates x 10
5 plates x 10,8

Superset with...

Hamstring Curl
50lb x 10,10,9


Thoughts

A pretty strong workout.

IW
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Old 04-05-2013, 07:51 PM   #2022
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Thursday April 5th, 2013

BW: 194.6lb

Seated BB Military Press
bar x 8
65lb x 8
95lb x 5
115lb x 3

135lb x 10
125lb x 10
115lb x 13

Pull Ups
bw x 12,9,7

BB Bicep Curl
75lb x 9
65lb - 2x10

Thoughts

MP seems to be at a bit of a plateau. hmmm

IW
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Old 04-05-2013, 07:53 PM   #2023
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Friday April 5th, 2013

BW: 193.0lb

Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3

275lb x 8
245lb - 2x10


Hanging Leg Raises
bw x 12,12,12

Superset with...

Back Extensions
bw + 25lb - 3x12


Thoughts

I'm at some sort of weird transition phase on the form of my squats and it's making it really tough. wah

I'm moving to a narrower stance. It seems to give me more control in the hole but I can't go quite as low.

IW
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Old 04-09-2013, 06:15 PM   #2024
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Monday April 9th, 2013

BW: 192.8lb

Flat Bench
bar x 10
135lb x 8
165lb x 5
185lb x 3

215lb x 10
210lb x 10
205lb x 8


Dips
bw + 25lb - 3x10


Chest Flies
22.5lb x 10
25lb x 10
27.5lb x 10


Thoughts

I had a sh!t @ss sleep the night before and my performance reflected it, big time.

IW
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Old 04-09-2013, 06:17 PM   #2025
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Tuesday April 9th, 2013

BW: 193.4lb

Deadlifts
mobility
70kg x 8
120kg x 5
140kg x 3

160kg x 10
160kg x 10
150kg x 10


Leg Press
3 plates x 10
4 plates x 10
5 plates x 10

Superset with...

Hamstring Curl
50lb x 12,11,10


Thoughts

Sleep this week is crap so far. arg Managed a half way decent workout though.

IW
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Old 04-11-2013, 06:19 PM   #2026
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Thursday April 11th, 2013

BW: 193.2lb

Seated BB Military Press
bar x 8
65lb x 8
95lb x 5
115lb x 3

135lb x 10
135lb x 10
115lb x 11

Pull Ups
bw x 14,10,7

BB Bicep Curl
Skipped

Thoughts

Got 2 sets of 10 out with 135lb on MP which is a first for me I think. Really killed me for that last set though.

Rocked more pull ups than I ever have as well so my biceps felt killed by the end. Didn't feel the need to do anymore bicep work.

IW
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Old 04-12-2013, 06:21 PM   #2027
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Friday April 12th, 2013

BW: 192.2lb

Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3

275lb x 10
265lb x 10
245lb x 10


Hanging Leg Raises
bw x 13,12

Superset with...

Back Extensions
bw + 35lb x 10,12


Thoughts

Had a lot better squat day than last time. 275lb x 10 felt easier than it did last time for 8.

IW
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Old 04-15-2013, 06:09 PM   #2028
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Monday April 15th, 2013

BW: 193.6lb

Flat Bench
bar x 10
135lb x 8
165lb x 5
195lb x 3

225lb x 8
205lb x 10
195lb x 10


Dips
bw + 35lb - 2x10
bw x 20


Chest Flies
22.5lb x 10
27.5lb - 2x10


Thoughts

Not the greatest of sleeps coming in but not a terrible result. My endurance suffered more than my max strength.

IW
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Old 04-16-2013, 06:29 PM   #2029
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Tuesday April 16th, 2013

BW: 193.2lb

Deadlifts
mobility
70kg x 8
120kg x 5
140kg x 3

165kg x 10
160kg x 10
150kg x 10


Leg Press
4 plates x 10
5 plates x 10
5 plates x 10

Superset with...

Hamstring Curl
60lb x 9
50lb x 12,10


Thoughts

Small increases across the board on lifts from last time. Can't complain.

IW
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Old 04-18-2013, 06:10 PM   #2030
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Thursday April 18th, 2013

BW: 195.2lb

Seated BB Military Press
bar x 8
65lb x 8
95lb x 5
115lb x 3

135lb x 10
135lb x 10
125lb x 10

Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3

275lb x 10
255lb x 10

Pull Ups
bw x 13.75

Thoughts

Heading out of town tomorrow after work so we did a condensed thurs/fri workout. These workouts are always tough.

I also went up 2lb... ate an entire pizza last night. Oops.

IW
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