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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Friday May 10th, 2013 BW: 195.8lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x ...


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Old 05-10-2013, 05:49 PM   #2041
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Friday May 10th, 2013

BW: 195.8lb

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

275lb x 10
265lb x 10
255lb x 10


Thoughts

Back extension machine was out of order and I could barely stand up by the end of this workout. My god... PR 3x10 though.

IW
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Old 05-13-2013, 05:55 PM   #2042
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Monday May 13th, 2013

BW: 195.6lb

Flat Bench
bar x 10
135lb x 8
175lb x 5
195lb x 3

225lb x 8
205lb x 8
185lb x 10


Dips
bw + 25lb x 10,10,8

Chest Flies
20lb x 10
27.5lb x 10
25lb x 10


Thoughts

Last week I had an awesome bench day and this week it's pure garbage. I woke up a few times last night so I was a bit tired this morning but I was not expecting the train wreck that was today's workout.

IW
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Old 05-14-2013, 06:26 PM   #2043
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Tuesday May 14th, 2013

BW: 194.8lb

Deadlifts
mobility
60kg x 8
120kg x 5
140kg x 3

170kg x 10
150kg x 10
150kg x 10


Leg Press
2 plates x 10
3 plates - 2x10

Superset with...

Hamstring Curl
50lb - 3x12


Thoughts

Well it was a better day than yesterday. The benchmark I keep comparing myself to on deads is when I did 182.5kg x 10 way back when ... I'm getting back to that slowly. That was also when I was 20lb heavier.

My quads are STILL sore from Friday squats ... hence the easier leg press workout. Pressing my quads against the pads to do hamstring curls actually really hurt. Yikes.

IW
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Old 05-17-2013, 01:37 PM   #2044
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Friday May 17th, 2013

BW: 196.2lb

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

140lb x 10
135lb x 10
135lb x 8

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

275lb x 6
225lb x 10

Pull Ups
bw - 2x10

Hanging Leg Raises
bw - 2x12

Thoughts

Press went pretty good and squats ... well ... was a flaming pile of shit. I think I'm still messed up from last week's squats. wtf

IW
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Old 05-27-2013, 05:52 PM   #2045
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Monday May 27th, 2013

BW: 197.6lb

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

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


Dips
bw + 25lb x 10,10,9

Chest Flies
25lb x 10
30lb x 10
27.5lb x 10


Thoughts

I missed a week last week cause I was out at the farm. Carbo-overload out there I tell ya. I'm surprised I didn't gain more weight.

Workout went decent although my endurance was lacking.

IW
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Old 05-29-2013, 06:10 AM   #2046
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Tuesday May 29th, 2013

BW: 197.0lb

Deadlifts
mobility
60kg x 8
120kg x 5
140kg x 3

160kg x 10
140kg x 10
140kg x 10


Leg Press
3 plates - 2x10
4 plates x 10


Hamstring Curl
50lb x 14,11,9


Thoughts

My back was tweaked for no apparent reason going in to deads so I decided to keep it light and work on form. I was watching some youtube videos about trying to activate the glutes and hams more since I've determined my deadlift is probably quad dominant.

I also had been going low and wide on the leg press machine ... did some experimenting today and maybe a higher foot position can suit me better. Will have to play around with that more.

IW
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Old 05-30-2013, 06:18 PM   #2047
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Thursday May 30th, 2013

BW: 195.6lb

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

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

Tricep Extensions
65lb x 10
72.5lb x 10
80lb x 10

Superset with...

Bicep Curls
45lb x 10
50lb x 10
50lb x 10

Thoughts

Trying to get back in the swing of things again after my week off.

IW
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Old 05-31-2013, 06:00 PM   #2048
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Friday May 31st, 2013

BW: 195.2lb

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

275lb x 10

Box Squats +2"
135lb x 5
185lb x 5
225lb x 5
275lb - 5x5


Hanging Leg Raises
bw x 12,12,10

Superset with...

Back Extensions
bw + 35lb - 3x12


Thoughts

Part way through squats today we decided to try box squats. Kind of getting burned out on regular old squats so I think it will be a good change. Trying to go nice and wide and really work on the out of the hole hip flexor power.

IW
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Old 06-03-2013, 06:05 PM   #2049
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Monday June 3rd, 2013

BW: 196.4lb

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

225lb x 7
185lb - 2x10


Dips
bw + 25lb x 10,8
bw x 15

Chest Flies
25lb x 10
30lb x 8
25lb x 10


Thoughts

Couldn't help but feel a bit disappointed with today's performance. Feel like I'm plateauing or even regressing.

IW
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Old 06-04-2013, 10:52 AM   #2050
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Tuesday June 4th, 2013

BW: ?

Deadlifts
mobility
60kg x 8
120kg x 5
150kg x 3

170kg x 3,3,2

I have been doing "touch-n-go" style deads. I decided I need some work on my lift off ... oh boy do I ever need work.

Sumo Deads
100kg x 5
120kg x 5
140kg x 5


Thoughts

Rough day on deads. Had to do a quick lunch time workout and it didn't pan out so great.

Decided to try something different with sumo deads and I may have to experiment more with it on a fresh day. It seems to help recruit more glutes/hams and give my low back a little break which I think I need.

IW
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