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IronWorker - SS gone WestSide
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04-01-2010, 02:43 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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how long are soccer fields anyways?
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04-05-2010, 08:09 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Monday April 5th/2010
Bench
bar x 10
115lb x 5
135lb 2x5
165lb x 4
185lb x 3
205lb x 2
220lb 5x5 PR!
Well this went up... just...
Squats
mobility work
bw x 8
135lb x 5
185lb x 3
205lb x 2
220lb x 1
240lb 5x5 PR!
My legs felt like rubber *before* I started so I didn't have high hopes... somehow I pulled through. The last rep was nast ugly and I think I may have screwed DLs over for wednesday... lol But a 5lb PR two weeks in a row is pretty sweet.
Unilateral DB Rows
90lb 3x8
Up again... these are getting real heavy and I think they are a PR as well but who is counting? lol
Thoughts
Well what I did to my body this weekend was not good... and that is probably why this was one of the hardest workouts I've ever done... at least that I can specifically remember. Double PR!
IW
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04-06-2010, 03:56 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday April 6th/2010
Sprints - Soccer Field
6 cycles:
1 length of the soccer field : 1 min rest
Somehow managed some decent times today:
1) 15s
2) 16s
3) 16s
4) 16s
5) 17s
6) 18s
Also of interest... I may have a slight strain in my back from that shitty squat rep. Low back is reaaaaal tight today. May have to either go light on deads or push them back to thursday or both!
IW
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04-08-2010, 08:11 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday April 8th/2010
Military Press
bar x 10
95lb x 5
115lb x 3
140lb 5x5 (old PR)
Deads
mobility work
60kg x 5
100kg x 4
130kg x 2
140kg x 1
No go. Back was not feeling it. Dang.
Pull Ups
bw x 9,8,7
Standing Tbar Cable Curls
70lb x 5, 90lb x 8
90lb x 14
120lb x 8, 90lb x 8, 60lb x 6
Thoughts
Well I am a little disapointed that I couldn't do my DLs today but not the end of the world I suppose. I think I may hit deload week next week... my body needs it.
IW
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04-12-2010, 08:43 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Monday April 12th/2010
Bench
bar x 10
115lb x 5
135lb x 5
165lb x 4
185lb x 3
205lb x 1
225lb x 1
245lb x 1 (Old PR)
255lb x M
245lb went up pretty easy and 255lb absolutely stalled. I got way out of my groove. Pretty frustrating. THe workout went downhill form here.
Squats
mobility work
bw x 8
135lb x 5
185lb x 3
205lb x 2
225lb x 1
245lb x 1
These just were not feeling good today. My knees were sore and my joints were just not moving like they should... yuck.
Unilateral DB Rows
115lb 3x3
Thoughts
Well I think today was my body telling me that my body does in fact need a deload. I've been pushing real hard lately and it's definitely caught up. Oh well, next week will be better...
I've been slacking off on my sprints too lately... cause it's been snowing again!!! FUCK!
IW
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04-13-2010, 04:32 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Rain rain rain = no cardio.... wah!
IW
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04-16-2010, 07:10 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Saturday March 27th/2010
Decline Bench
135lb x 5
185lb x 3
205lb x 2
225lb x 1
235lb x 1
245lb x 1
255lb x 1
265lb x 1 (PR)
Front Squats
mobility
bar x 5
135lb x 4
165lb x 3
185lb x 2
195lb x 1
205lb x 1
215lb x 1
225lb x 1
Stiff Leg Rack Pull
skipped
Back was pretty tight from deads.
Dips
bw x 10
bw + 10lb x 8
bw + 25lb x 8
bw + 35lb x 8
Haven't done dips in a looooonng time. I think I iwll be sore. In a good way.
Thoughts
Well it's been an interesting week. PRs all around. Pretty nice.
IW
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04-20-2010, 07:25 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday April 20th/2010
Bench
bar x 10
135lb x 5
165lb x 5
185lb x 3
205lb x 2
225lb 3x3
Squats
mobility work
bw x 8
135lb x 5
185lb x 3
205lb x 2
225lb x 1
245lb 3x3
Unilateral DB Rows
75lb 3x10
Drop some weight, up the reps.
Thoughts
So I'm reset to a 3x3 now. This should have been a pretty easy day but it wasn't because my sleep lately has been *really* sucking. I don't know what his upset my schedule so bad this time.
IW
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04-21-2010, 03:52 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Wednesday April 21st/2010
Hill Sprints
8 cycles:
Sprint up hill: walk down/around
Not much for hills around here but the one I found worked out OK. The times started at about 7sec and dropped to around 10sec. If you ran up the hill and walked down the side and around it was almost exactly 1 min of rest.
I think I will work up to 10 cycles and then try joggin down the side to shorten rest a bit. Then maybe to shorten the rest some more I'll just jog straight back down the hill.
IW
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04-22-2010, 07:51 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday April 22nd/2010
BW: 184.4lb ... I think I might be maintaining now. We'll see next week.
Military Press
bar x 10
95lb x 5
115lb x 3
135lb x 2
145lb 3x3
Deads
mobility work
60kg x 5
100kg x 4
120kg x 3
140kg x 2
150kg 3x3
I think my back is finally good to go again.
Pull Ups
bw x 10,9,7
Slowly improving here.
Standing Unilaterial Cable Curls
60lb x 9
50lb x 12
50lb x 9
Thoughts
Well... one workout partner heading to Calgary to work and one heading to australia for a couple months... From 4 to 2! ... yes we worked out with 4 of us. lol
IW
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