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IronWorker - SS gone WestSide

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Old 06-16-2008, 10:49 PM   #321
HIThopper
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Great work IW keep it up mate
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Old 06-17-2008, 09:42 AM   #322
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Thanks man! The encouragement from you guys keeps me motivated. The PRs help too! lol

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Old 06-17-2008, 01:56 PM   #323
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i would not worry about the accessories man...the main thing is the important lifts are gettin their due
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Old 06-18-2008, 07:16 PM   #324
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Wednesday June 18th/2008

My quads and glutes were still a little sore today but I decided to hit the gym anyways. This higher volume stuff seems to leave me a little sore even with a day of rest.

Weight: 182lbs ... Whoa... well I hope this is because of the massive amount of food I had today. I think I just need to shed a few pounds if you know what I mean...Thats like 4.5lbs in a week btw.

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-130kg 5x5 (volume PR)

Grip still sucked. I think I messed up my back though. I can tell you how it happened too. On the last rep of the 4th set I was feeling like I was getting close to the limit. I glanced over to check my form...BIG MISTAKE! Never turn your head while pulling alot of weight. I think it pretty much unlocked my nice arch I had going and really strained my back. I finished the last set despite the discomfort...not sure if that was smart or not...

Front Squats
bar x 5
95lbs x 5
This is all I did. Just wanted to stretch my back out.


BB Military Press
- 45lbs x 4
- 75lbs x 2
- 95lbs x 1
- 115lbs 5x5

The last rep was a slow grinder but I pushed it out. I think its time for the 3x3 now.

Hanging Leg Raises
bw x 10,10,8

Haven't done these properly for a long time. I've regressed quite a bit.

Pallof Press
40lbs 3x10

Went light and easy on the back.

Diet

Diet consisted of way too much Subway and other things of that nature. I had like 18in of sub today plus a steak and alot of oatmeal. I think thats why I'm so heavy today.

Thougths

Well I hope I didn't hurt my back too bad. I was doing so good without hurting it lately too... gah. Well I'm going to stretch it out really good and see what happens. Might have to take an extra day or so off.

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Old 06-18-2008, 10:04 PM   #325
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Hope the back pulls up alright for ya mate.I agree never check your form in a mirror from the side!! Video it and check it after you lift. Nice 5x5 BTW

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Old 06-19-2008, 05:57 AM   #326
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Thanks man. Its a little sore today but I think maybe if I let it rest for an extra day it could be alright. I'll let ya know.

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Old 06-19-2008, 06:27 AM   #327
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your deadlifts are fucking amazing.....5x5 with 286 lbs....!!! wow...
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Old 06-19-2008, 08:25 AM   #328
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I was pretty impressed with myself as well. In the last little while they've really started improving by leaps and bounds. I'm going to switch over to 3x3 now and continue to progress 5kg each week.

Now this is a warning to myself and everyone else: Don't turn your head when deadlifting! I learned this the hard way, it allows your back to lose its arch and you get a nasty strain. I think I'll be ok fairly soon but I probably got lucky. Take my mistake and learn from it.

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Old 06-20-2008, 06:05 AM   #329
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Well its supposed to be workout day again but I'm still pretty tight back there. I think I'll leave it alone for another day or so. Just to be safe. Also, I really don't want this to cause me to fail my squat set. Shooting for 225lbs 5x5 this time round so should be a pretty good lift. Gotta be on top of my game.

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Old 06-20-2008, 06:25 AM   #330
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Quote:
Originally Posted by iron_worker View Post
I was pretty impressed with myself as well. In the last little while they've really started improving by leaps and bounds. I'm going to switch over to 3x3 now and continue to progress 5kg each week.
good stuff, dude

Quote:
Originally Posted by iron_worker View Post
Now this is a warning to myself and everyone else: Don't turn your head when deadlifting! I learned this the hard way, it allows your back to lose its arch and you get a nasty strain. I think I'll be ok fairly soon but I probably got lucky. Take my mistake and learn from it.
yeah i've done that too. very silly mistake. i hope the strain/stress goes away. good luck.

Quote:
Originally Posted by iron_worker View Post
Well its supposed to be workout day again but I'm still pretty tight back there. I think I'll leave it alone for another day or so. Just to be safe. Also, I really don't want this to cause me to fail my squat set. Shooting for 225lbs 5x5 this time round so should be a pretty good lift. Gotta be on top of my game.
225 lbs for 5x5 sounds good. good luck on that. i'm surprised at your squat vs. deadlift ratio....you're a strong deadlifter.

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