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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Thursday July 31st/2008 Weight: 181.5lbs Up 2lbs according to last time. I've been eating quite a bit more this week. ...


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Old 07-31-2008, 08:37 PM   #401
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Thursday July 31st/2008

Weight: 181.5lbs Up 2lbs according to last time. I've been eating quite a bit more this week. I guess it showed. I'm cool with that.

Deads
-60kg x 5
-90kg x 3
-110kg x 1
-130kg x 1
-150kg 2x1
-155kg 2x1 (Old PR)

Well this went very well considering my max is 155kg! I know now that I can lift more. I just have to do it. Nice.

Front Low Box Squats
bar x 5
95lbs x 5
115lbs x 5
135lbs 2x5

Never have done box squats before so I thought I'd give me a whirl. I let the weight off onto the box (but maintained my arch) and that makes it quite a bit harder. Felt great.

Standing BB Military Press
- bar x 5
- 85lbs x 3
- 105lbs x 2
- 125lbs x 1
- 135lbs x1,x1,x2,x1

Felt very strong today. I decided not to go for my old PR and I think it was a good choice. Squeezed out 2 reps somehow on the 3rd set and was still able to get one on the 4th set. Awesome.

Hanging Leg Raises
bw x 8,8,7

Working back to a 3x8. I'm doing them properly now. Lowering my legs controllable to a rest a the bottom then up.

Pallof Press/Twist
40lbs x5
45lbs 2x5

Thougths

Pretty solid workout today. I felt that my eating was pretty good. I think I'm almost back up to par where I'll start posting my diet again. Got my appliances back in so that helps. Soon my new kitchen will be entirely complete! Holy cow has it taken me alot longer then planned...

Going camping this weekend and leaving early 2morrow so only 2 days of workout this week. I want to start my 4 day/week new program soon but I want to get my kitchen all done first. (need the time to work at nights)

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Old 07-31-2008, 09:13 PM   #402
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Good stuff!
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Old 08-01-2008, 03:46 AM   #403
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yeah good work.
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Old 08-01-2008, 07:54 AM   #404
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Thanks guys. Well I'm off camping for the weekend. Be back monday sometime.

Hope you all have a good weekend!

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Old 08-06-2008, 08:39 AM   #405
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Tuesday Aug 5th/2008

Well I had a long weekend of camping which I came home and did a few hours of renos. Needless to say I was feeling pretty lethargic today. Performance was not optimal but thats what I expected.

Squats
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 1
- 225lbs x 1
- 245lbs x 1
- 255lbs 2x1
- 245lbs x 0


DE Bench
- bar x 8
- 95lbs x 5
- 115lbs x 3
- 125lbs 8x3

Shoulders were feeling it after the DE movements. I think this will help my overall bench performance.

BB P.Rows
30kg x 5
40kg x 4
50kg x 3
60kg x 2
67.5g 4x8



Dips (supersetted with Pull-ups)
bw x 5
bw+25lbs x 8
bw+35lbs x 8
bw+45lbs x 8

Pretty solid. Probably had a lot to do with doing DE bench instead of ME.

Pull-Ups
bw x 3
bw + 25 x 2
bw x 3,3,4,3

Did quite a few sets but it felt pretty good.


Thougths

Hoping to be fully rested by thursday to hammer out some sweet deads.

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Old 08-07-2008, 09:09 PM   #406
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Thursday August 7th/2008

Weight: Right around 180lbs. The scale seemed kinda sticky so I dunno. I've been sweating my ballz off in my apartment so that might have something to do with the weight loss.

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-140kg x 1
-150kg x2,x1,x1

Considering it was a late workout I was sufficiently happy with this.

Power Cleans
20kg x 5
30kg x 5
40kg x 5
50kg x 5
60kg x 5

Power cleans are pretty fun. This workout gave me respect for some of those guys in the olypics cleaning like 4x this. lol

DE Push Press
- bar x 5
- 75lbs x 3
- 95lbs 6x3


Hanging Leg Raises
bw x 8,8,7

Stuck at this 3x8. Hmmm.

Pallof Press/Twist
skipped due to gym closing

Thougths

Well my buddy bought a new car today so he was busy for a couple hours. We ended up going much later then usual and I was damn near falling asleep! Lol Oh well, it ended up being an ok day.

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Old 08-11-2008, 07:56 PM   #407
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Monday Aug 11th/2008

I thought I was going to have a shitty monday workout but something clicked today and I had a very strong workout.

ME Squats
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 225lbs x 1
- 245lbs x 1
- 265lbs x 1(old PR)
- 270lbs x 1(5lb PR)
- 275lbs x 1(10lb PR!)
- 225lbs x 5

I was fricken amazed with this workout. I knew I had 275 in me but I didn't think it woudl be right after 270! Damn stoked at this point.

ME Bench
- bar x 8
- 135lbs x 5
- 185lbs x 2
- 205lbs x 1
- 225lbs x 1
- 235lbs x 1 (old PR)
- 240lbs x 0
- 205lbs x 2

I missed 240 but I think I was damn close. It shouldn't be long before I have it.

BB P.Rows
30kg x 5
40kg x 4
50kg x 3
60kg x 2
70kg 4x8

Its time to switch down to 3x5 but this is a PR of some sort. I dont' really keep track of the accessory movements too well.


Hanging Leg Raises
bw 3x8

Finally got it. Barely. Very tired at this point.


Oblique Twists
40lbs x 5
45lbs x 5
50lbs x 5


Thougths

Suprised the crap out of myself today. Felt awesome to finally get that extra 25 plate on the squats. Yes!

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Old 08-12-2008, 09:07 AM   #408
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Well, I wouldn't worry about keeping track of accesory lifts quite like you do one of your primary lifts (DL, Squat, Bench, whatever) but you should have a general sense if you are getting stronger in your accessory lifts. For instance I have been working on P. Rows for a while and I got up to a hard fought 285x1. This morning I hit 255x5 without a ton of struggle. I would say that this indicates a fair increase in accessory performance, even though all things were not equal (not a 1RM, not the same weight).

I believe Jim Wendler (EFS) says something like this "I don't know what my last max was, but I know for damn sure it wasn't 255x5" And I think it is important to keep that kind of sense about your progress. You may not be able to dial in exactly where you were, but you should know it wasn't where you are.
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Old 08-12-2008, 01:51 PM   #409
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http://www.t-nation.com/readArticle.do?id=459484
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Old 08-12-2008, 08:07 PM   #410
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Andrew, I agree with you 100%. I usually have an idea where I ended off with my accessory lifts but not always exactly. However, I dont' usually max on my accessories. I'll do heavy triples or heaviest set of 5 but not usually 1RM. What advantage do you see to maxing your accessories other then knowing what that max is?

Pity, thanks for the link. I looked it over quickly for now and there is lots of interesting stuff. I'll give it a good read later ...probably tomorrow when I'm bored at work. lol

Thanks for stoppin in boyz!

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