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IronWorker - SS gone WestSide
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04-22-2010, 10:10 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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^^^ You still aren't warming up properly.
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04-23-2010, 04:49 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Quote:
Originally Posted by _Wolf_
^^^ You still aren't warming up properly.
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You're over analyzing his warmups. Big time...
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04-23-2010, 06:01 AM
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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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Well I didn't think that warm up was that bad. It felt alright.
What would have done to warm up to a work set of 150kg 3x3?
IW
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04-23-2010, 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
10 cycles:
Sprint up hill: walk down/around (1min)
Maintained pretty steady times. Low 8s to mid 9 by the end. Not bad.
IW
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04-26-2010, 07:48 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 26, 2010
Bench
bar x 10
135lb x 5
165lb x 5
185lb x 3
205lb x 2
215lb x 1
230lb 3x3 (PR)
Squats
mobility work
bw x 8
135lb x 5
185lb x 3
205lb x 2
235lb x 1
250lb 3x3 (PR)
HS Close Grip Rows
2 plates x 5
2 plates + 25 x 8
3 pates 2x8,10
Thoughts
Well I was away visiting the grandparents this weekend so I missed saturday workout. I was also outside for lots of the weekend because I was helping with seeding at the farm... I think that cold wind got me a little sick. I had a nasty sore throat sunday but I slept about 10 hrs last night and it seemed to get better all today. I somehow pulled it together and got 'er done at the gym today despite being <100%.
So, I pulled off some sick day PRs. Not bad.
IW
Last edited by iron_worker; 04-27-2010 at 06:29 AM.
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04-27-2010, 06:30 AM
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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 27th, 2010
Well I thought I should start the day by saying... it's my birthday!! I'm a big bad 24 today.
Also, I think I'll be skipping sprints today. hahaha
IW
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04-27-2010, 10:32 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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happy birthday youngster !
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04-27-2010, 11:12 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Happy Birthday 
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04-27-2010, 12:30 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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Thanks gents!
IW
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04-28-2010, 07:13 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 28th/2010
Military Press
bar x 10
95lb x 5
115lb x 4
135lb x 2
150lb 3x3
Deads
mobility work
60kg x 5
100kg x 4
120kg x 3
145kg x 2
152.5kg 3x3
Pull Ups
bw x 11,9,7
Standing Rope Curls
42.5lb x 12, 15
42.5lb x 15, 35lb x 9, 30lb x 6 (drop set)
Thoughts
Getting over this cold and my energy levels are just finally getting back to normal-ish.
IW
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Linear Mode
