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IronWorker - SS gone WestSide

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Old 03-16-2009, 08:04 PM   #901
Ross86
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Hope it gets better soon.
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Old 03-16-2009, 08:15 PM   #902
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Me too man!!! So pissed I can't go do my usual today.

IW
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Old 03-17-2009, 04:27 PM   #903
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that wing feeling better yet?
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Old 03-18-2009, 07:02 AM   #904
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No not really. I think I did a real number on it. At this rate its going to be closer to 2 weeks before I'm workin it.

IW
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Old 03-18-2009, 08:23 AM   #905
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Take it easy, rushing it and reinjuring it could set you back alot more than two weeks. A break once and awhile is good for you anyway.
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Old 03-18-2009, 09:44 AM   #906
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This is true. I'm going to try and go do some squats 2nite.
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Old 03-18-2009, 08:21 PM   #907
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Wednesday March 18th/2009

BW: 187lb

Low Box Squats
bar x 8
135lb x 5
165lb x 5
185lb x 3
205lb x 5
215lb x 5
225lb x 5
235lb x 5
245lb x 1

Crap. My legs were still shit from the treadmill. Holy crap my muscle recovery is garbage.


Lunges
bar x 5
65lb x 10
85lb x 5

Le shit.

Decline Crunches/Twists
bw x 10
bw + 10lb 3x10


Thoughts

Well I was just about to cut my cals by about 300 and then this workout came along. I can't take it anymore. My muscle recovery is absolutely crap without carbs. I'm done with this diet.

IW
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Old 03-23-2009, 05:55 PM   #908
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Monday March 23rd/2009

Weight: 190.5lb

Pin Squats
bar x 8
135lb x 5
155lb x 5
175lb x 8
195lb x 8
215lb x 8

Well I decided that I've actually been squatting *too* deep if thats possible... My A2G squat is like 5-6" below parallel. I think I've been losing alot of control and really bouncing out of the hole. So we set up the pins *just* below parallel and started practicing at that. I need to get my control back.

Free Squats
175lb x 8

Using the same depth, I just did a little practice at hitting just below paralell using very slow tempo and staying as stable and tight as possible.

Rack Pulls
135lb x 1

No go today... too sore still. I think pulling is still out for another week. I may be able to do some light flat pushing next workout. We'll see.


Back Extensions
bw x 10
bw + 25lb x 10
bw + 35lb x 10
bw + 45lb x 10

My back gets so pumped after this and its almost painful. It pretty much stays locked up until I do some ab work and it releases.

Cable Crunches
130lb x 12
150lb x 12
170lb x 12
190lb x 6

Well I havent' done these in a long time and I've definately increased in strength. I can do the whole stack now.


Thougths
Well, my shoulder is getting better but its definately not 100%. I'll keep on just feeling out what I can and can't do. I'm definately not going to do anything that causes pain because I'd like this to be healed sooner than later.

IW
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Old 03-25-2009, 02:52 PM   #909
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Wednesday March 25th

Well I was going to try and do some light upper work today but I think I'm getting the flu. FvcK! Now thats a downer.

IW
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Old 03-25-2009, 03:11 PM   #910
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Dub

With your squats how wide is your stance, is it fairly narrow? I had the same issue I could hit way below parallel with a narrow stance, this made me fall forward alot.Try taking your stance out a fair bit, this will make it very hard if not impossible to get super low.Just find your sweetspot that lets you get just below parallel and watch your poundages jump.

Just my 2c but it worked for me.

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