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iron_worker · 10-16-2008, 08:50 PM

Thursday Oct 16th/2008 - Lower 2

ME Parallel Box Squat
-bar x 5
-135lbs x 5
-185lbs x 3
-205lbs x 2
-225lbs x 1
-255lbs x 1
-275lbs x 1
-295lbs x 1 (10lb PR)
-300lbs x 1 (15lb PR!)

Very solid day! Everything just felt right. I wasn't sure if I'd hit 295 but when I did it felt so damn good. So I went right up to 300 to finally break into that 300 terrirtory. I think these are going to help my A2G free squats out alot once I come back.

Power Cleans
bar x 5
40kg x 5
50kg 8 x 2

Switched the cleans back to a more conventional speed work style rep scheme. I think this will be much more beneficial then what I was doing. I was really focusing on the pop off the floor.

Planks
front plank - 1:15
side plank - 1:00 min each
front plank - 1:30
side plank - 1:00 min each

My core was absolutely destroyed after box squats today. Planks were very tough.

Thougths

Holy squats batman. I really didn't think I'd be able to move that much weight but I'm damn glad I did!

I think my workout partner and I are going to switch to a true 3-day west side program soon. We're both feeling the strains of lifting heavy 4x per week.

IronWorker

FlyUSMC · 10-16-2008, 09:31 PM

Congrats on the PR, that's sick.

Pitysister · 10-17-2008, 05:30 AM

nice pr.

iron_worker · 10-17-2008, 06:16 AM

Thanks boyz! I appreciate the support.

IronWorker

iron_worker · 10-18-2008, 09:43 AM

Friday Oct 17th/2008 - Upper 2

Weighed out at 185.8lbs.

ME CG BB Military Press
bar x 8
75lbs x 5
95lbs x 3
115lbs x 2
135lbs x 1
155lbs x 1
160lbs x 1 (5lb PR!)
135lbs x 5

Had an awesome day. I just made a 5lb PR with this last week and another 5lbs this week. Sweet! It was the slowest grinder of a rep I've ever seen though. lol It felt like forever but the bar just kept creepin along. lol

DE BB CG Bench Press
bar x 8
95lbs x 5
125lbs 10x2

Skull Crushers
40lbs x 10
50lbs x 10, 10, 9

BB Bicep Curl
bar x 10
40lbs x 10, 10, 8

Thougths

The last two days have been awesome! Huge PR on squats and a 5lb PR 2 weeks in a row on press. I'm happy.

IronWorker

HIThopper · 10-18-2008, 12:48 PM

Sick squats Dub,congrats on the 300 milestone.Nice pressing too.

iron_worker · 10-18-2008, 06:06 PM

Thanks Hits! Gotta catch up to you somehow.... lol

IronWorker

TALO · 10-18-2008, 07:41 PM

300's is amazing. Good Job , bud

iron_worker · 10-19-2008, 10:20 AM

So if 300 is amazing what is the word for your 500? lol

Thanks Talo.

IronWorker

TALO · 10-19-2008, 10:29 AM

a milestone

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10-16-2008, 08:50 PM	#581
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday Oct 16th/2008 - Lower 2 ME Parallel Box Squat -bar x 5 -135lbs x 5 -185lbs x 3 -205lbs x 2 -225lbs x 1 -255lbs x 1 -275lbs x 1 -295lbs x 1 (10lb PR) -300lbs x 1 (15lb PR!) Very solid day! Everything just felt right. I wasn't sure if I'd hit 295 but when I did it felt so damn good. So I went right up to 300 to finally break into that 300 terrirtory. I think these are going to help my A2G free squats out alot once I come back. Power Cleans bar x 5 40kg x 5 50kg 8 x 2 Switched the cleans back to a more conventional speed work style rep scheme. I think this will be much more beneficial then what I was doing. I was really focusing on the pop off the floor. Planks front plank - 1:15 side plank - 1:00 min each front plank - 1:30 side plank - 1:00 min each My core was absolutely destroyed after box squats today. Planks were very tough. Thougths Holy squats batman. I really didn't think I'd be able to move that much weight but I'm damn glad I did! I think my workout partner and I are going to switch to a true 3-day west side program soon. We're both feeling the strains of lifting heavy 4x per week. IronWorker

10-16-2008, 09:31 PM	#582
FlyUSMC Rank: Member Experience: 1-2 Years Join Date: Mar 2007 Posts: 364 Country: Gender:	Congrats on the PR, that's sick.

10-17-2008, 05:30 AM	#583
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	nice pr.

10-17-2008, 06:16 AM	#584
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thanks boyz! I appreciate the support. IronWorker

10-18-2008, 09:43 AM	#585
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Friday Oct 17th/2008 - Upper 2 Weighed out at 185.8lbs. ME CG BB Military Press bar x 8 75lbs x 5 95lbs x 3 115lbs x 2 135lbs x 1 155lbs x 1 160lbs x 1 (5lb PR!) 135lbs x 5 Had an awesome day. I just made a 5lb PR with this last week and another 5lbs this week. Sweet! It was the slowest grinder of a rep I've ever seen though. lol It felt like forever but the bar just kept creepin along. lol DE BB CG Bench Press bar x 8 95lbs x 5 125lbs 10x2 Skull Crushers 40lbs x 10 50lbs x 10, 10, 9 BB Bicep Curl bar x 10 40lbs x 10, 10, 8 Thougths The last two days have been awesome! Huge PR on squats and a 5lb PR 2 weeks in a row on press. I'm happy. IronWorker

10-18-2008, 12:48 PM	#586
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	Sick squats Dub,congrats on the 300 milestone.Nice pressing too.

10-18-2008, 06:06 PM	#587
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thanks Hits! Gotta catch up to you somehow.... lol IronWorker

10-18-2008, 07:41 PM	#588
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	300's is amazing. Good Job , bud

10-19-2008, 10:20 AM	#589
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	So if 300 is amazing what is the word for your 500? lol Thanks Talo. IronWorker

10-19-2008, 10:29 AM	#590
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	a milestone

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