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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Originally Posted by iron_worker Personally, it really bugs me to just keep banging away at the same weight time after ...


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Old 07-09-2008, 01:08 PM   #361
Kane
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Quote:
Originally Posted by iron_worker View Post

Personally, it really bugs me to just keep banging away at the same weight time after time. I know its all in my head but having that progression each time is what keeps me coming back.
Sometimes that's the nature of the beast. If you could add 5lbs to an exercise every week, in 4 years you'd be lifting well over 1000lbs

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Old 07-09-2008, 06:26 PM   #362
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Quote:
Squats
- bar x 5
- 135lbs x 5
- 175lbs x 3
- 195lbs x 2
- 215lbs x 1
- 230lbs 3x5,1x1

Once again poor nutrition/rest coming into it blocked my way on this one. It was like hitting a brick wall on the 4th set. Very frustrated.
What's your cardio looking like? Any GPP? It could be as simple as increasing your work capacity through doing strongman type cardio such as wheelbarrowing or pulling a sled. And you certainly don't need to go out and buy a $180 masterpiece either. Mine was free from some stuff out in my garage.. My truck tire weighs 50 lbs by itself, so I took a paint can and started filling it up with the beach sand I've been pulling on until I hit 70 lbs.

Invaluable IME because after doing this for a couple of months now, not only has my strength shot up on my squats and deads, but I don't need to rest between sets half as long as I've done in the past.

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Old 07-09-2008, 08:47 PM   #363
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Wednesday July 9th/2008

Weight: Hovering around 179lbs. I didn't gain or lose I don't think. Which considering I haven't done anything for a week I'm just happy not too have lost.

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-140kg 3x3 (old PR)

Well this was a tough pull but this was my old 3x3 PR. It was definately not as hard as I remember it was last cycle though. So hopefully I still have another progression or so in me for deads. That would be sweet.

Front Squats
bar x 5
95lbs x 5
115lbs x 3
135lbs x 5
145lbs x 5
155lbs x 5

Decided to ramp it up a bit. Felt nice. Awesome depth and held perfect back arch the whole time.


Standing BB Military Press
- bar x 5
- 75lbs x 3
- 95lbs x 2
- 115lbs x 1
- 125lbs 3x3

I think I might have been supposed to do 120lbs this time but I was feeling strong and feeling like I should make up for the lost week of time. I really want to hit 135lbs 3x3 but we'll see.

Pull-ups
bw+25lbs x 3,3,3
bw x 6

One rep better then last time I did this on dead day. Nice.

Dips
bw x 5
bw+20lbs x 10
bw+30lbs x 10
bw +45lbs x 8

Felt strong here again.

Diet

Diet was not too bad today. The kitchen is slowly getting peiced back together so its getting better. However, its still not where I want it to be so I'm not going to post it up.


Thougths

Its good to be back.

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Old 07-09-2008, 08:51 PM   #364
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Darkhorse: I think the sled drags would be some sweet HIIT. I think it would be way better then sprinting because it would feel more like weight training which is much more motivating to me. Also, I hear it helps with DOMS which would be great too.

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Old 07-09-2008, 08:54 PM   #365
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Oh definately. Especially in conjunction with your goals.

Today I did 12 one minute pulls w/ 70 lbs in beach sand. My legs were killing me from my previous ME squat day, but now a few hours later they feel a little better with the increase in blood flow.
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Old 07-09-2008, 10:16 PM   #366
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Today I did 12 one minute pulls w/ 70 lbs in beach sand. My legs were killing me from my previous ME squat day, but now a few hours later they feel a little better with the increase in blood flow.


That is the true beauty of sled work it really helps flush out doms.I def agree on getting one IW,it sure is a great tool.

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Old 07-10-2008, 06:21 AM   #367
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I think it would be pretty sweet to bring one to work and drag it out in the park at lunch. However, I think I'd get some strange looks especially with it sitting beside my desk.... lol imagine if it was a tire.

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Old 07-12-2008, 07:00 PM   #368
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Saturday July 11/2008


Squats
- bar x 5
- 135lbs x 5
- 195lbs x 3
- 215lbs x 1
- 235lbs 3x3

Changed down to 3x3. This was harder then it should have been....

Bench
- bar x 6
-135lbs x 4
-175lbs x 2
-195lbs x 1
-210lbs 3x3

This was also harder then it should have been.

BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-55kg 4x8

Good form, solid.

Hanging Leg Raises
bw x10,8,5

Weak.

Pallof Press - variation
40lbs 3x5

Added in a torso twist to each rep. Much harder.

Thougths

Hopefully the weekday workouts feel easier.

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Old 07-12-2008, 07:06 PM   #369
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Get some good rest. Hopefully that will help. Numbers are looking good.
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Old 07-12-2008, 07:19 PM   #370
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what's left to do on the house?
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