


Personal Journals discussion on IronWorker  SS gone WestSide, within the Members Section; Thursday June 6th, 2013 BW: 193.0lb Seated DB Press 27.5lb x 10 37.5lb x 5 50lb x 5 55lb x ... 
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06062013, 05:45 PM  #2051 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Thursday June 6th, 2013 BW: 193.0lb Seated DB Press 27.5lb x 10 37.5lb x 5 50lb x 5 55lb x 5 60lb x 5 55lb x 5 50lb x 5 Chin Ups bw x 10,7,6 DB Row 50lb x 10 65lb x 10 70lb x 10 75lb x 10 Thoughts I needed a break from the usual so I did something different today. I think I really need to start varying the volume. I've been doing some reading on periodization. IW 
06072013, 12:03 PM  #2052 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Friday June 7th, 2013 BW: 193.6lb Box Squats mobility bar x 10 135lb x 5 185lb x 5 225lb x 3 275lb x 1 295lb x 3 315lb x 3 365lb x 1 385lb x 1 405lb x 0 365lb x 5 Hanging Leg Raises bw x 12,12,10 Superset with... Back Extensions bw + 35lb  3x12 Thoughts Felt great to hit heavy weights again. I've never squatted that much before but this is off of a 18" box. Still happy with it though for only my second time at it in literally years. IW 
06102013, 12:45 PM  #2053 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Monday June 10th, 2013 BW: 195.2lb Flat Bench bar x 10 135lb x 5 155lb x 8 165lb x 7 175lb x 6 155lb x 8 Done with a 313 tempo and 90s rest. OMG is that tough! Sumo Deads 60kg x 8 100kg x 5 120kg x 3 140kg x 3 160kg x 3 160kg x 3 Thoughts Had to do another quick lunch workout today. Tomorrow is my gf's surgery and there will definitely be no working out then. Not sure if Thurs/Fri will happen either so we'll see. IW 
06142013, 04:29 PM  #2054 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Friday June 14th, 2013 BW: 194.0lb Seated Military Press bar x 8 65lb x 8 85lb x 8 95lb x 7 85lb x 7 65lb x 8 Done using a 313 tempo. Soooo much burn! Box Squats mobility bar x 10 135lb x 5 185lb x 5 225lb x 3 275lb x 8 295lb x 8 315lb x 8 315lb x 8 Wide Grip Pull Ups bw x 8,6,4 Done with deliberately slow eccentric and concentric. Thoughts Decided to do a higher volume week. I think I'm going to build a new workout based on periodization of volume and intensity. IW 
06182013, 07:57 PM  #2055 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday June 18th, 2013 BW: 194.6lb Flat Bench bar x 10 135lb x 8 185lb x 5 205lb x 3 215lb x 5 225lb x 5 235lb x 4 215lb x 5 205lb x 5 Sumo Deads 60kg x 8 120kg x 3 140kg x 5 150kg x 5 160kg x 5 140kg x 5 140kg x 5 Thoughts Summer is just so busy and I can't seem to get a full workout week in! This week is only a 2x week with combined exercise days. Not ideal. I've also decided to switch to a program like this: Week 1  Hypertrophy: 3 x 610 (using 313 tempo for upper body lifts) Week 2  Power Building: 5x5 or similar Week 3  5 x 13 Week 4  Deload So far I think I'm going to stick with the same mon, tues, thurs, fri setup with one day for each big lift. I think it could probably be fine tuned even more but I'll try this for now. IW 
06202013, 06:35 PM  #2056 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Friday June 20th, 2013 BW: 194.2lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 5 135lb x 5 135lb x 5 125lb x 5 125lb x 5 Box Squats mobility bar x 10 135lb x 8 225lb x 5 275lb x 3 315lb x 5 315lb x 5 325lb x 5 315lb x 5 315lb x 5 Thoughts A week of the bare minimum lifts... not good. Also, since they were condensed all onto tues and thurs, I had one less day of rest and boy did it show. My groin was super tired from sumo deads and my front dealts were burnt from benching. Oh well. IW 
06242013, 05:54 PM  #2057 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Monday June 24th, 2013 BW: 195.2lb Flat Bench bar x 10 135lb x 8 175lb x 5 205lb x 3 225lb x 3 235lb x 3 245lb x 0 225lb x 0 Hammer Strength Lat Pull Down 1 plate x 6 2 plates x 10,10,8 Seated DB Skull Crusher 50lb x 6 65lb x 10,8,7 Thoughts Wow. A depressing workout. Really depressing. IW 
06252013, 06:04 PM  #2058 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday June 25th, 2013 BW: 195.8lb Sumo Deadlifts mobility 60kg x 8 120kg x 5 150kg x 3 160kg x 2 170kg x 1 170kg x 1 ... nearly passed out 160kg x 2 Step Ups bw + 35lb  3x10 Thoughts Feels like I should be stronger with sumo deads. Feels like I'm just overall weaker than I should be right now. Not a fun feeling. IW 
06272013, 06:39 PM  #2059 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Friday June 27th, 2013 BW: 194.6lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 2 155lb x 1 165lb x 1 165lb x 1 145lb x 3 Box Squats mobility bar x 10 135lb x 8 225lb x 5 275lb x 3 315lb x 3 345lb x 3 355lb x 2 365lb x 2 Wide Grip Pull Ups bw x 8 Drop set with Chin Ups bw x 3 Thoughts Off to a wedding this weekend so yet another condensed day. IW 
07022013, 06:08 PM  #2060 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday July 2nd, 2013 Deload Day BW: 194.8lb Flat Bench bar x 10 135lb x 8 175lb x 5 205lb x 3 225lb x 2 Sumo Deads 60kg x 8 100kg x 8 120kg x 5 150kg x 3 Upright BB Row 45lb x 15 65lb x 10 Cable Tricep Extension 57.5lb x 12 Leg Press 2 plates x 8 4 plates x 13 Thoughts Our new program entails 1 week of high volume, 1 week of moderate volume, 1 week of low volume/high intensity, and 1 deload week. We are doing the deload week now so we kept it easy. IW 