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IronWorker - SS gone WestSide
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05-20-2010, 06:59 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 skipped my wednesday session. My shoulder was still pretty sore and I bashed my knee trying to pull a transmission. I was feeling pretty roughed up. I am going to make it today though.
IW
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05-20-2010, 01:46 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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sounds like a good day for a break
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05-20-2010, 07:35 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 May 20th/2010
BW: 184.0lb Shorts on instead of sweats so about right?
Military Press
bar x 10
95lb x 5
115lb x 3
135lb x 2
155lb x 1
165lb x 3,3,2
Well I'm not too sad I didn't make it. I actually expected it. 10lb less than my current max and 165lb was the max before that.... So some good progress here.
Deads
mobility work
70kg x 5
110kg x 4
130kg x 3
150kg x 1
160kg 3x3 (PR)
I made my deadlift goal... just ... a real hairy pull but I was determined to get it.
Pull Downs
70kg? 3x10
Tried pull downs today. No idea what this machine weight is in as far as units.
DB Tricep Extensions
65 x 10,10,8
Standing BB Curls
50lb 3x10, 1x21
Bar + 2.5lb plates looks so bad @ss! lol
Thoughts
Next week I think I will deload.
Hope everyone has a good long weekend. I'm off camping!
IW
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05-25-2010, 07:06 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 May 25th, 2010
Bench
bar x 10
135lb x 5
175lb x 4
185lb x 3
195lb x 3
205lb x 3
215lb x 3
Squats
mobility work
bw x 8
135lb x 5
185lb x 3
205lb x 3
225lb x 3
Unilateral DB Rows
75lb 4x12
Thoughts
Deload workout. Hoping to get my shoulder back to health this week and probably hit some maxes next week to set some starting points for 5/31.
IW
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05-29-2010, 10:05 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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Friday May 29th/2010
BW: 186.2lb Sounds a little high but my buddy's was high too. Scale may be off.
Military Press
bar x 10
95lb x 5
115lb x 4
125lb x 3
135lb 3x3
Deads
mobility work
60kg x 5
100kg x 4
130kg 3x3
Pull Ups Various Widths
bw x 10,8,7
Superset with...
Cable Trciep Extension
58.5lb x 12,13,12
Thoughts
Deload day #2. Next week we will be trying some maxes I believe.
IW
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05-29-2010, 01:40 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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enjoy the deload
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05-31-2010, 07:05 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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Me and the old lady broke it off last night....
I'm sure it's very conducive to maximal weight training.
Fuck.
IW
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05-31-2010, 12:50 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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I'm very sorry to hear that. I hope it all works out well for you though.
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05-31-2010, 07:22 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 May 31st, 2010
Bench
bar x 10
135lb 2x5
185lb x 4
205lb x 3
225lb x 2
245lb x 1
250lb x 1
255lb x 1 (10lb PR)
Well I think this has been a long time coming and it took everything I had on this particular day. I saw spots after this one.
Squats
mobility work
bw x 8
135lb x 5
185lb x 4
225lb x 3
255lb x 1
275lb x 1
285lb x 1 (Old PR)
I had to call it off. I felt weak and my hip was hurting for some damn reason. I'll come back hard next week with more sleep. I think with good sleep I should have 295lb in the bank...
Unilateral DB Rows
70lb 4x12
Did the wrong weight by accident here. Oops.
Thoughts
Well, for 5hrs sleep and considering my mood this workout was probably as good as it could have been.
Thanks for the thoughts Anuj.
IW
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06-01-2010, 07:31 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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what's that old saying...."break up with me once...shame on you. break up with me twice...shame on me." or something like that... you'll be allright man.
nice pr on the bench.
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