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IronWorker - SS gone WestSide
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11-09-2010, 04:45 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Get better Dub!
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11-09-2010, 06:26 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 November 9th, 2010
Deadlifts
mobility
60kg x 5
80kg x 5
100kg x 3
105kg x 5
125kg x 5
135kg x 5 (+6)
90kg,95kg,95kg,100kg,100kg - 5x10
Superset with...
Hanging Leg Raises
bw 5x9
Thoughts
Deadlifting while sick ... boo.
IW
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11-09-2010, 06:43 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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Thanks Hits, I'm working on it.
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11-10-2010, 05:37 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 November 10th, 2010
BW:188.2lb
Military Press
bar x 6
65lb x 5
75lb x 5
95lb x 3
95lb x 5
115lb x 3
125lb x 1(+10)
95lb,100lb,100lb,105lb,105lb - 5x10
DB Row
75lb 5x12
Thoughts
Not a bad workout. My calluses were killing me though.
IW
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11-19-2010, 03:35 AM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Those BBB sets have gotta be tough Dub, even at low intensity 50 reps of deadlifts must suck.
For pullthrus just look for Cressey or someone doin em on youtube.
Keep on truckin mate
__________________
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe
My Youtube To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
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11-19-2010, 11:17 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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50 reps of deads and squats is killer. Doesn't help that I superset my ab work on deadlift day ... hanging leg raises .. talk about grip work!
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11-22-2010, 06:10 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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Monday November 22nd, 2010
BW: 190.6lb
Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3
155lb x 3
175lb x 3
200lb x 3 (+6)
135lb, 145lb, 155lb, 165lb, 165lb - 5x10
Well I just squeezed the reps I needed this time. I was really worried I'd have a repeat of last week. Oh yeah, I missed the last 2 reps of my 5x10 on the last set but it's still by far the heaviest I've done on that so I'm still happy.
Chin ups
bw x 6,5,4,3,2
I got one more rep on the first set but I absolutely gassed out by the end.
Thoughts
My buddy is gone tues-thurs this week so I decided to just go mon and friday and repeat my sh!tty days I had last week. I couldn't stand looking at those crap numbers scarring up my 5/3/1 sheet. So I guess I'm "redoing" week 2 sort of...
Hoping to get my squat back to where it should be this friday.
IW
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11-26-2010, 05:07 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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Friday November 26th, 2010
BW: 191.2lb
Squats
mobility
bar x 5
95lb x 5
135lb x 5
155lb x 3
185lb x 3
210lb x 3
240lb x 3 (+2)
135lb,145lb,155lb,165lb,175lb - 5x10
About the same as last week which I'm not too happy about...
Pull Through
skipped - back was all jacked up
Thoughts
Well I have a few theories of why I can't seem to progress:
1) I shouldn't have made the big increase
2) 11 reps is (week 1) is too high to use the theoretical calculator
3) I'm fucked in the head
4) I'm fucked in the body
Not too sure how to progress from here. I can either
1) Continue on as I am and just do the best I can
2) Reset the weight back down
IW
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11-30-2010, 06:13 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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Tuesday November 30th, 2010
Deadlifts
mobility
60kg x 5
80kg x 5
100kg x 3
120kg x 5
135kg x 3
152.5kg x 1 (+5)
100kg - 3x10
Superset with...
Hanging Leg Raises
bw 3x10
Thoughts
All of my lifts are down. My confidence is way down. Something, without a doubt, is affecting my body right now.
IW
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12-02-2010, 06:11 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 December 2nd, 2010
BW: 190.6lb
Military Press
bar x 6
65lb x 5
75lb x 5
95lb x 3
115lb x 5
125lb x 3
140lb x 1(+7)
95lb,100lb,105lb,110lb,115lb - 5x10
Seemed like I could have done another rep or maybe 2... Felt awesome.
DB Row
85lb 5x10
Thoughts
I am officailly mystified. Some of the worst days I've had in a while followed by the best MP press I've had in a long time. My energy levels were far better today and I really don't know why. I started taking vitamin C but only a few days ago.
Oh well, I'll take the good days when I get them.
IW
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