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iron_worker · 12-12-2008, 11:34 AM

No nothing made it back out thank god but I wasn't so sure for a while.

iron_worker · 12-15-2008, 05:25 AM

Sunday Dec 14th/2008

Military Press
bar x 8
95lb x 5
115lb x 3
135lb x 1
145lb 7x1
150lb x 1
155lb x 1

I felt very strong on this today. I think my next max test should net some good results. Very excited.

P. Rows
bar x 8
95lb x 10
115lb x 10
135lb 3 x 10

Incline Bench
95lb x 8
115lb x 8
135lb x 8
145lb 2x8

Felt pretty strong on this today as well.

Thougths

Loving the military press.

IW

_Wolf_ · 12-15-2008, 06:50 AM

Awesome work on the MP, dude.

iron_worker · 12-15-2008, 08:50 AM

Thanks Wolf. I appreciate the kind words.

IDub

widdoes2504 · 12-15-2008, 08:53 AM

I agree with Wolf...nice work on the MPs.

iron_worker · 12-16-2008, 05:12 AM

Many thanks!

Pitysister · 12-16-2008, 08:38 AM

great job on getting some volume work in on the mp

iron_worker · 12-16-2008, 07:27 PM

Tuesday Dec 16th/2008

Weight: 188.0lb (no sweat pants this time so that might have a part in the drop)

DE Box Squat
-bar x 5
-95lb x 4
-115lb x 3
-135lb x 2
-145lb 8x2
-185lb x 2
-225lb x 1
-255lb x 1
-275lb x 1
-295lb x 1
-315lb x 1 (15lb PR!!)

I have been away from the good old back squats for at least a month now and I was feeling like I was on fire after dynamic work so we decided to work up a bit. It just felt so damn good I kept on going and my "spidey senses" were right to tell me so. Huge PR. Lovin it. Oh yeah, it was a box that was probably ~1" above parallel. 3 plates baby! Oh yeah.

Straight Leg Good-Mornings
bar x 10
65lb x 10
85lb x 10
95lb 3x10

My hamstrings are a blazin' right now. lol

Tic-Tocs (sort of)
3xAMAP

Like this except I had bent knees:

You Tube

My goal is to eventually work up to what the guy in the vid is doing. Very hard.

Thougths

Going to work on a program for my gf now. I might hit you guys up for some input later. Cya!

IW

grit · 12-16-2008, 08:02 PM

Good work on the squat man. Do you think the front squats made the difference?

iron_worker · 12-17-2008, 05:15 AM

Front squats definately helped in the scheme of things. One thing I've learned pretty recently is if you want to get good at a lift then the best way to do that is not to just hammer away at that particular lift. Do some variations. This brings up potential weak areas that you may have and makes you a stronger lifter on the whole. Also, sometimes a break away from that lift is good for your body and your head!

As for front squats particularily: they are a b!tch to get used to but I enjoy them now and definately feel I've benefited from them. My next max squat/dl day variation is going to be front anderson squats. You squat the bar down onto the safeties and completely let the weight off your body before you drive it up again. I think this will really help the out of the hole power.

Thanks for stoppin in!

IW

12-16-2008, 08:02 PM	#709
grit Rank: Member Join Date: Mar 2005 Posts: 91	Good work on the squat man. Do you think the front squats made the difference?
grit Rank: Member Join Date: Mar 2005 Posts: 91

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12-12-2008, 11:34 AM	#701
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	No nothing made it back out thank god but I wasn't so sure for a while.

12-15-2008, 05:25 AM	#702
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Sunday Dec 14th/2008 Military Press bar x 8 95lb x 5 115lb x 3 135lb x 1 145lb 7x1 150lb x 1 155lb x 1 I felt very strong on this today. I think my next max test should net some good results. Very excited. P. Rows bar x 8 95lb x 10 115lb x 10 135lb 3 x 10 Incline Bench 95lb x 8 115lb x 8 135lb x 8 145lb 2x8 Felt pretty strong on this today as well. Thougths Loving the military press. IW

12-15-2008, 06:50 AM	#703
_Wolf_ Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 4,790 Country: Gender:	Awesome work on the MP, dude.

12-15-2008, 08:50 AM	#704
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thanks Wolf. I appreciate the kind words. IDub

12-15-2008, 08:53 AM	#705
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: New Jersey Posts: 1,357 Country: Gender:	I agree with Wolf...nice work on the MPs.

12-16-2008, 05:12 AM	#706
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Many thanks!

12-16-2008, 08:38 AM	#707
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	great job on getting some volume work in on the mp

12-17-2008, 05:15 AM	#710
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Front squats definately helped in the scheme of things. One thing I've learned pretty recently is if you want to get good at a lift then the best way to do that is not to just hammer away at that particular lift. Do some variations. This brings up potential weak areas that you may have and makes you a stronger lifter on the whole. Also, sometimes a break away from that lift is good for your body and your head! As for front squats particularily: they are a b!tch to get used to but I enjoy them now and definately feel I've benefited from them. My next max squat/dl day variation is going to be front anderson squats. You squat the bar down onto the safeties and completely let the weight off your body before you drive it up again. I think this will really help the out of the hole power. Thanks for stoppin in! IW

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