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IronWorker - SS gone WestSide
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06-26-2010, 10:06 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 June 25th/2010
Day 4, Week 2 - 5/3/1 - Boring but Big
BW: 187.0lb ... Whoa! lol I may have overshot.
Squats
mobility work
105lb x 5
130lb x 5
155lb x 3
180lb x 3
220lb x 3
235lb x 5 (+4)
125lb - 5x10
Leg Curls
skipped - had to get outta town
Thoughts
Well week 2 was pretty successful. All of my theoretical maxes went up. Week 3 is going to be tough. I have thurs/friday off and I'll be out of town so we're going to have to condense our workout to mon/wed. I think we'll skip the accessories and just hit the big lifts and that should still be lots!
IW
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06-28-2010, 07:27 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 June 28th/2010
Day 1/2, Week 3 - 5/3/1 - Boring but Big
Military Press
bar x 10
65lb x 5
85lb x 5
105lb x 3
125lb x 5
140lb x 3
155lb x 1 (+5)
Deadlifts
mobility work
60kg x 5
80kg x 5
100kg x 3
120kg x 5
135kg x 3
150kg x 1 (+7)
Thoughts
Well this is the condensed week so we decided to just hit our presribed numbers and get out. It's the "jack shit" method. Wow, still a tough day but I'm real happy. 3 weeks of PRs feels nice.
IW
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06-30-2010, 11:22 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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Wednesday June 30th/2010
Day 3/4, Week 3 - 5/3/1 - Boring but Big
BW: 187.8lb ... Up another lb in less than a week... I think I have to back off my cals a bit.
Squats
mobility work
105lb x 5
130lb x 5
155lb x 3
195lb x 5
220lb x 3
245lb x 1 (+7)
Bench Press
mobility work
95lb x 5
115lb x 5
135lb x 3
175lb x 5
200lb x 3
220lb x 1 (+7)
Thoughts
Well I made PRs across the board for 3 weeks. Intense first cycle. Deload next week.
IW
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07-05-2010, 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 July 5th/2010
Day 1/2, Week 4 (Deload) - 5/3/1 - Boring But Big
Military Press
bar x 10
65lb x 5
85lb x 5
105lb x 5
75lb 5x10
Deadlifts
mobility work
60kg x 5
80kg x 5
100kg x 5
70kg 5x10
Hanging Leg Raises
bw 5x8
Superset with...
Chin Ups
bw x 5x6
Thoughts
Well another condensed week but we're getting all the exercises in... just a couple long days. It's deload week anyways so shouldn't be a big deal.
Weren't really sure what to do with the 5x10 weight concerning the deload... so I just dropped it back to what I did in week 1 and it was pretty easy.
IW
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07-07-2010, 08:32 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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Wednesday July 7th/2010
Day 3/4, Deload Week - 5/3/1 - Boring but Big
BW: 184.4lb ... I dropped the cals like 2-300 for the deload week and this happens? Wtf?
Bench Press
mobility work
95lb x 5
115lb x 5
145lb x 5
125lb - 5x10
DB Rows
60lb 5x10
Squats
mobility work
105lb x 5
135lb x 5
155lb x 5
115lb - 5x10
Leg Curls
35lb 5x10
Thoughts
Well I guess camping this last weekend really Fvcked with my weight. A little choked about it. Oh well, back to cal surplus next week.
IW
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07-08-2010, 01:14 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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still have PLENTY of volume on your deload week...couple that with lower cals... 
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07-08-2010, 07:14 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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Ya quite a bit of volume but none of it is heavy really. I may have underestimated the workload I guess.
IW
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07-12-2010, 07:43 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 July 12th/2010
Cycle 2: Day 1, Week 1 - 5/3/1 - Boring but Big
Military Press
bar x 10
75lb x 5
85lb x 5
105lb x 3
110lb x 5
130lb x 5
145lb x 5 (+4)
85lb 4x10, 95lb x 10
Chin Ups
bw x 10,10,10,10,8
Thoughts
A solid day. Once again I managed to increase my theoretical max...
IW
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07-13-2010, 07:08 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 July 13th/2010
BW: 187.6lb --> I have no idea what my weight is doing anymore. lol
Cycle 2: Day 2, Week 1 - 5/3/1 - Boring but Big
Deadlifts
mobility work
60kg x 5
80kg x 5
100kg x 3
110kg x 5
125kg x 5
140kg x 5 (+6)
80kg 5x10
Hanging Leg Raises
bw 5x10
Thoughts
The theoretical max just keeps climbing. The only problem with that is the amount of reps I have to do never decreases!
IW
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07-14-2010, 11:42 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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Thursday June 24th/2010
Cycle 2: Day 3, Week 1 - 5/3/1 - Boring but Big
Bench Press
mobility work
95lb x 5
115lb x 5
145lb x 3
155lb x 5
180lb x 5
200lb x 5 (+7)
115,125,135,145,155 - 5x10
DB Rows
60lb x 5
85lb 5x10
Thoughts
My caluses were fricken killing me today!!!
IW
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