IronWorker - SS gone WestSide - Page 37 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Kane · 07-09-2008, 02:08 PM

Quote:

Originally Posted by iron_worker

Personally, it really bugs me to just keep banging away at the same weight time after time. I know its all in my head but having that progression each time is what keeps me coming back.

Sometimes that's the nature of the beast. If you could add 5lbs to an exercise every week, in 4 years you'd be lifting well over 1000lbs

Darkhorse · 07-09-2008, 07:26 PM

Quote:

Squats
- bar x 5
- 135lbs x 5
- 175lbs x 3
- 195lbs x 2
- 215lbs x 1
- 230lbs 3x5,1x1

Once again poor nutrition/rest coming into it blocked my way on this one. It was like hitting a brick wall on the 4th set. Very frustrated.

What's your cardio looking like? Any GPP? It could be as simple as increasing your work capacity through doing strongman type cardio such as wheelbarrowing or pulling a sled. And you certainly don't need to go out and buy a $180 masterpiece either. Mine was free from some stuff out in my garage.. My truck tire weighs 50 lbs by itself, so I took a paint can and started filling it up with the beach sand I've been pulling on until I hit 70 lbs.

Invaluable IME because after doing this for a couple of months now, not only has my strength shot up on my squats and deads, but I don't need to rest between sets half as long as I've done in the past.

iron_worker · 07-09-2008, 09:47 PM

Wednesday July 9th/2008

Weight: Hovering around 179lbs. I didn't gain or lose I don't think. Which considering I haven't done anything for a week I'm just happy not too have lost.

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-140kg 3x3 (old PR)

Well this was a tough pull but this was my old 3x3 PR. It was definately not as hard as I remember it was last cycle though. So hopefully I still have another progression or so in me for deads. That would be sweet.

Front Squats
bar x 5
95lbs x 5
115lbs x 3
135lbs x 5
145lbs x 5
155lbs x 5

Decided to ramp it up a bit. Felt nice. Awesome depth and held perfect back arch the whole time.

Standing BB Military Press
- bar x 5
- 75lbs x 3
- 95lbs x 2
- 115lbs x 1
- 125lbs 3x3

I think I might have been supposed to do 120lbs this time but I was feeling strong and feeling like I should make up for the lost week of time. I really want to hit 135lbs 3x3 but we'll see.

Pull-ups
bw+25lbs x 3,3,3
bw x 6

One rep better then last time I did this on dead day. Nice.

Dips
bw x 5
bw+20lbs x 10
bw+30lbs x 10
bw +45lbs x 8

Felt strong here again.

Diet

Diet was not too bad today. The kitchen is slowly getting peiced back together so its getting better. However, its still not where I want it to be so I'm not going to post it up.

Thougths

Its good to be back.

IronWorker

iron_worker · 07-09-2008, 09:51 PM

Darkhorse: I think the sled drags would be some sweet HIIT. I think it would be way better then sprinting because it would feel more like weight training which is much more motivating to me. Also, I hear it helps with DOMS which would be great too.

IronWorker

Darkhorse · 07-09-2008, 09:54 PM

Oh definately. Especially in conjunction with your goals.

Today I did 12 one minute pulls w/ 70 lbs in beach sand. My legs were killing me from my previous ME squat day, but now a few hours later they feel a little better with the increase in blood flow.

HIThopper · 07-09-2008, 11:16 PM

Quote:

Today I did 12 one minute pulls w/ 70 lbs in beach sand. My legs were killing me from my previous ME squat day, but now a few hours later they feel a little better with the increase in blood flow.

That is the true beauty of sled work it really helps flush out doms.I def agree on getting one IW,it sure is a great tool.

iron_worker · 07-10-2008, 07:21 AM

I think it would be pretty sweet to bring one to work and drag it out in the park at lunch. However, I think I'd get some strange looks especially with it sitting beside my desk.... lol imagine if it was a tire.

IronWorker

iron_worker · 07-12-2008, 08:00 PM

Saturday July 11/2008

Squats
- bar x 5
- 135lbs x 5
- 195lbs x 3
- 215lbs x 1
- 235lbs 3x3

Changed down to 3x3. This was harder then it should have been....

Bench
- bar x 6
-135lbs x 4
-175lbs x 2
-195lbs x 1
-210lbs 3x3

This was also harder then it should have been.

BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-55kg 4x8

Good form, solid.

Hanging Leg Raises
bw x10,8,5

Weak.

Pallof Press - variation
40lbs 3x5

Added in a torso twist to each rep. Much harder.

Thougths

Hopefully the weekday workouts feel easier.

IronWorker

Ross86 · 07-12-2008, 08:06 PM

Get some good rest. Hopefully that will help. Numbers are looking good.

Pitysister · 07-12-2008, 08:19 PM

what's left to do on the house?

07-09-2008, 09:54 PM	#365 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,112 Country: Gender:	Oh definately. Especially in conjunction with your goals. Today I did 12 one minute pulls w/ 70 lbs in beach sand. My legs were killing me from my previous ME squat day, but now a few hours later they feel a little better with the increase in blood flow.
	Darkhorse's Sig:My Training Philosophy Orange County Strength Club

07-12-2008, 08:06 PM	#369 (permalink)
Ross86 Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 2,287 Country: Gender:	Get some good rest. Hopefully that will help. Numbers are looking good.
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" - Anonymous Stone Black

07-12-2008, 08:19 PM	#370 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,546 Country: Gender:	what's left to do on the house?
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

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07-09-2008, 09:47 PM	#363 (permalink)
iron_worker Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 1,104 Country: Gender:	Wednesday July 9th/2008 Weight: Hovering around 179lbs. I didn't gain or lose I don't think. Which considering I haven't done anything for a week I'm just happy not too have lost. Deads -60kg x 5 -80kg x 3 -100kg x 2 -120kg x 1 -140kg 3x3 (old PR) Well this was a tough pull but this was my old 3x3 PR. It was definately not as hard as I remember it was last cycle though. So hopefully I still have another progression or so in me for deads. That would be sweet. Front Squats bar x 5 95lbs x 5 115lbs x 3 135lbs x 5 145lbs x 5 155lbs x 5 Decided to ramp it up a bit. Felt nice. Awesome depth and held perfect back arch the whole time. Standing BB Military Press - bar x 5 - 75lbs x 3 - 95lbs x 2 - 115lbs x 1 - 125lbs 3x3 I think I might have been supposed to do 120lbs this time but I was feeling strong and feeling like I should make up for the lost week of time. I really want to hit 135lbs 3x3 but we'll see. Pull-ups bw+25lbs x 3,3,3 bw x 6 One rep better then last time I did this on dead day. Nice. Dips bw x 5 bw+20lbs x 10 bw+30lbs x 10 bw +45lbs x 8 Felt strong here again. Diet Diet was not too bad today. The kitchen is slowly getting peiced back together so its getting better. However, its still not where I want it to be so I'm not going to post it up. Thougths Its good to be back. IronWorker

07-09-2008, 09:51 PM	#364 (permalink)
iron_worker Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 1,104 Country: Gender:	Darkhorse: I think the sled drags would be some sweet HIIT. I think it would be way better then sprinting because it would feel more like weight training which is much more motivating to me. Also, I hear it helps with DOMS which would be great too. IronWorker

07-10-2008, 07:21 AM	#367 (permalink)
iron_worker Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 1,104 Country: Gender:	I think it would be pretty sweet to bring one to work and drag it out in the park at lunch. However, I think I'd get some strange looks especially with it sitting beside my desk.... lol imagine if it was a tire. IronWorker

07-12-2008, 08:00 PM	#368 (permalink)
iron_worker Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 1,104 Country: Gender:	Saturday July 11/2008 Squats - bar x 5 - 135lbs x 5 - 195lbs x 3 - 215lbs x 1 - 235lbs 3x3 Changed down to 3x3. This was harder then it should have been.... Bench - bar x 6 -135lbs x 4 -175lbs x 2 -195lbs x 1 -210lbs 3x3 This was also harder then it should have been. BB P.Rows -bar x 6 -30kg x 5 -40kg x 3 -55kg 4x8 Good form, solid. Hanging Leg Raises bw x10,8,5 Weak. Pallof Press - variation 40lbs 3x5 Added in a torso twist to each rep. Much harder. Thougths Hopefully the weekday workouts feel easier. IronWorker

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