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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Friday Oct 26/ 2007 Well today was a bitch of a day. Class went allllll day. 8:30-5 so that pretty ...


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Old 10-26-2007, 05:10 PM   #41
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Friday Oct 26/ 2007

Well today was a bitch of a day. Class went allllll day. 8:30-5 so that pretty much sucked the life out of me. Everythign felt very heavy.

Squats
bar x 6 (warmup)
135lbs x5 (warmup)
175lbs x2 (weight acclimation)
195lbs x1 (weight acclimation)
215lbs 3x5 (work sets)

Went up again even though my groin was hurting. Was heavy as hell but then again these always seem heavy. Haha. Nothing alot of grunting can't fix. Really happy about being really close to 225lbs!

Standing Military Press
75lbs x 5 (warmup)
95lbs x 3 (warmup)
120lbs 2x5, 1x3

Seems as though I couldn't do er today. Even the first rep felt heavy. Looking for suggestions on another accessory that I can add in to help this. Standing flys maybe?

Deads
135lbs x 5 (warmup)
210lbs x 3 (warmup)
245lbs x 1 (weight acclimation)
125kg x5

Squats seems to burn up my back and military press seems to strain it a little more cause I'm givin er so hard and I think these suffered this time because of it. Also, I tried doing my first rep double overhand and my grip started slipping. I tried reajusting mid pull but that really F*ed my back. I finished it out but I'm gonna be sore tomorrow.

Pull ups
BW+ 15lbs

I found out how to stop my swaying problem. Crossing my legs seems to keep them more still. I may have to stop at +20lbs and work up till I can do 7-8 reps then add more weight cause I think the form is starting to suffer on the last couple reps.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 6 (warmup)
275lbs 3x10


Diet

7:30am - weightgainer

10:00am - noodles and tuna

12:00pm - weightgainer

2:00 - noodles and tuna

4:15 - 2 ephidrine and energy drink

5:00 - workout

PWO - weightgainer

PPWO - chunky soup and an orange

I think I'm going out drinkin tonight so the diet will suffer but had a pretty solid eating day so far already.


Thoughts,

Well, this SS program is definately making me strong and a bigger slowly but I think I'm coming to plateau on a few things. I need some suggestions on how to keep military press going and and pull ups too.


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Old 10-27-2007, 03:14 PM   #42
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i always hit deads first...since it's the most beneficial exercise...might as well be totally fresh for it....then squats...then mp..
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Old 10-29-2007, 03:37 PM   #43
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--------------------------------------------------------------------------------

Monday Oct 29/07

Workout A

bench

- bar x a few (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 2 (weight acclimation)
-175lbs x 1 (weight acclimation)
-185lbs 3x5 (work sets)

Cleared the 185lb mark...score.

Squats
- bar x 6 (warmup/stretch)
- 135lbs x 4 (warmup)
- 185lbs x 2 (weight acclimation)
- 220lbs 2x5, 1x4 (missed the last rep...shit)

This was hard right from the first rep. I thought I was going to make it then I lost it on the very last rep....oh man was I mad. Just pissed cause my partner made it now he's moving up to the 225lb and I have to stay behind...grrrrr.

Standing Rows
- 95lbs x 5 (warmup)
- 115lbs x 3 (warmup)
- 135lbs x 2 (weight acclimation)
- 155bs 3x5 (working sets)

Starting to feel it but still pulling pretty strong. Did 6 reps on the last set just to be sure. lol

Accessory Lifts

Dips
bw+15lbs - 3x10

Did the 5lb jump again and made it. The last 3 reps are always hard on every set but I seem to push em out. I think once I get to 20lb I might start the 2.5lb jumps.


Cable Ab pull down

-80lb x 8 (warmup)
-145lb 3x10 (work sets)

Side bends

- 40lbs x 8 (warmup)
- 65lbs 3x10

These are startin to feel much better. Yay.


Diet

10am - Weight Gainer + banana bread

noon - noodles and chicken breast

2:00 - double burger, 3 ephedrine, energy drink

2:45 - Workout

PWO- shake

PPWO - Chicken wrap

later - Who knows?


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Old 11-01-2007, 02:34 PM   #44
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Wed Oct 31/ 2007

I don't know what happened today but it really sucked. My back hurt still from previous work outs, my groin was hurting on squats, i have some sort of shin splint or something from calf raises, ugh. I think its time for a deload.

Front Squats (attempt) - Light Day
bar x 6 (warmup)
115lbs x5 (warmup)
145lbs x2 (weight acclimation)
155lbs 1x5, 2x5 regular squat

I've never tried these before and I don't think I'm going to ever do them again. My shoulders are bruised today from doing them. I can't get my arms up high enough since my acl is so tight and the bar always rolls down...not cool. This exercise is officially out of the question for me. Blah... and even 155lbs seemed heavy. Yuck. Also, my groin started acting up and some kinda shin splint pain in my right leg. I was a hurting unit...

Standing Military Press
75lbs x 5 (warmup)
95lbs x 3 (warmup)
120lbs 1x5
105lbs 2x5

NO energy today and I was upset already from doing so bad on the other exercises.


Deads
40kg x 5 (warmup)
60kg x 5 (warmup)
80kg x 3(weight acclimation)
100kg x 5 (work set)
110kg x 5 (work set)

Well my back hurt still from the real heavy squats on monday (which was still hurting from the previous friday) so we called off trying to go up. Even these lighter sets seemed way heavy.


Pull ups
BW+ 20lbs

The last couple reps weren't great. I think I might stick with this weight next time.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 6 (warmup)
280lbs 3x10


Diet

Don't remember, that was a couple days ago.


Thoughts,

I think I've hit the plateau or something cause I thought I got a good sleep the night before, I ate well all day and still it went so bad. It just feels like I don't have enough time to heal anymore when the weight is this heavy.


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Old 11-02-2007, 03:31 PM   #45
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--------------------------------------------------------------------------------

Monday Oct 29/07

Well I partially started my deload today. I did lighter squats with a
2x5 format. I thought maybe I could squeeze out one more progression on bench but I guess I thought wrong. O well.

Workout A

bench
- bar x 10 (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 3(weight acclimation)
-175lbs x 1 (weight acclimation)
-190lbs 1x5, 1x4 (work set)
-185lbs 1x4

Well I saw this one coming. 185lbs last time I barely finished so I guess thats it for a bit now. Time for a deload session.

Squats - Deload
- bar x 6 (warmup/stretch)
- 135lbs x 4 (warmup)
- 165lbs x 2 (weight acclimation)
- 195lbs 2x5

This felt pretty good. Still kinda heavy but not pushing nearly as hard as I was. I guess thats the idea behind a deload.

Standing Rows
- 95lbs x 5 (warmup)
- 115lbs x 3 (warmup)
- 135lbs x 2 (weight acclimation)
- 160bs 3x5 (working sets)

Since we didn't deload on bench today we thought we'd do one more progression on these. Squeezed these out pretty nicely but they sure do wear on my back. I'll be deloading these next time.

Accessory Lifts

Dips

bw

Well bench destroyed my tris and chest so I had a light dips day. Felt good to get a little more speed on my reps.


Cable Ab pull down

-150lb 3x10 (work sets)

Side bends

- 70lbs 3x10


Diet

7:30am - Weight Gainer + banana bread

10am - chicken bacon ranch sub

noon - lasagna

2:00 - burger, 2 ephedrine, energy drink

2:45 - Workout

PWO- shake

PPWO - Chicken and noodles w/tomato sauce

later - might go out drinkin so that might be a downer on the workout...


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Old 11-02-2007, 04:19 PM   #46
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On the warmups I would avoid actually going over the reps you plan to work with, whether it's empty bar or not. So in other words I'd do a couple of sets of 5 rather than one set of 10. It's good not to take a chance of building up any lactic acid in the muscles because that will retard strength output.

You spoke about your back being fatigued in the other thread. Don't underestimate how much those rows contribute to that. I'd rather see someone switch to a supported row of some kind, whether maching, cable, bench, or uni dumbell (partial support) rather than needlessly fatiguing the entire back and therfore retarding progress on the bigger exercises. Especially when the purpose of rows is to work the middle back and to some extent the upper back, but not the lower back.

Also it wasn't mentioned in the other thread but it may be time to stop having deads twice a week on alternate weeks so instead of having ABA you could switch to three workouts rather than two that you alternate.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 11-03-2007, 01:09 PM   #47
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So don't go over 5 reps at all.... Alright, I'll try that. Maybe just do a couple real light sets of 5 with a little rest in between.

As for the rows, I really like the standing rows other then it wears on my back. Maybe a dumbell row would be better in the end.

Could you just eliminate deads on that occur fridays? Or should it be replaced by something?
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Old 11-03-2007, 03:50 PM   #48
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Can you list out the routine exactly as it stands right now?
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Old 11-04-2007, 09:58 AM   #49
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Workout A

Bench 3x5
Squats 3x5
Rows 3x5
Dips 3x10
Cable Ab pull down - 3x10
Oblique Side bends - 3x10


Workout B

Squats 3x5
Military Press 3x5
Deads 1x5
Pull ups 3x5
Standing calf raises - 3x10

The only exception to this is the squat that ends up on wednesday gets lightened to like 75% but stays 3x5.

I workout M,W,F and do ABA BAB style.

Also I was wondering about adding some glute/ham work since this area is lacking. Any suggestions?
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Old 11-05-2007, 03:34 PM   #50
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Mon Nov 5/ 2007

Pretty much started the deload on everything else today. Felt alright overall.

Squats
bar x 5 (warmup)
135lbs x5 (warmup)
165lbs x3 (weight acclimation)
185lbs x1 (weight acclimation)
200lbs 2x5 (work set)

These felt pretty good. Pushed em out without too much trouble. Focused on keeping solid form.

Standing Military Press
45lbs x 5 (stretch)
65lbs x 3 (warmup)
85lbs x 1 (weight acclimation)
105lbs 2x5 (work sets)

Well I think the reset on these will be a great idea. Finally the bar speed comes back up to normal and I don't feel like I'm going to die every rep. lol

Deads
40kg x 3 (warmup)
60kg x 2 (warmup)
80kg x 1(weight acclimation)
115kg x 3 (work set)

My back must *still* be tired from last week. I guess I didn't rest too much this weekend. Partied a little too hard. My form suffered even on this light weight. Hopefully I'm good to make the next weight. Kinda worried here.


Pull ups
BW+ 10lbs - 2x5

These felt really nice. Finally got the squeeze at the top on every rep. Going to be doing 2.5lb increments here now until I reach my highest 3x5 then switch back to 3x5 and hope to keep right on moving.


Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
260lbs 3x10


Trying some different foot positions to see if maybe my leg will feel better. I get this shin splint kinda pains in my right leg.


Diet

10am - Weightgainer

noon - 2 peices of lasagna + vegetables

2:00 - Burger

2:45 - 2 ephedrine, energy drink

3:15 - workout

PWO - weightgainer

PPWO - sidekicks with added can of tuna

7:30 - lasagna + vegetables


Thoughts,

Well I'm feeling that this deload is going to help out in the long run but it feels like such a set back. We're trying to work back up to our previous weights so we can do a max day at the end of November just before we start our new cutting diet.


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