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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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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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11-12-2010, 10:21 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 November 12th, 2010
Squats
mobility
bar x 5
95lb x 5
135lb x 5
155lb x 3
175lb x 5
200lb x 5
225lb x 5 (+6)
135lb,135lb,145lb,145lb,155lb 5x10
Pull Through
I'm looking for a good instructional vid on this exercise. I've never done it before. Anyone?
Thoughts
Sickness is *still* dragging me down. It's not bad enough to stop me from going by it's really dragging down my motivation.
IW
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11-15-2010, 09:48 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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The DOMS over the weekend and today has been ridiculous. I can't believe how sore my legs still are.
IW
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11-15-2010, 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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Monday November 15th, 2010
BW: 188.6lb
Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3
155lb x 3
175lb x 3
200lb x 3 (+3)
135lb - 5x10
Big time drop from last week.
Chin ups
bw x 5,5,4,4,3
Lat Pull Down
60kg x 12
I did this just to get a few more reps to hopefully help my chins out.
Thoughts
Well today was bad. I must still have some sort of sickness because my legs are still *really* sore from squats on friday and I couldn't bench worth a sh!t.
Sh!tty day.
IW
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11-16-2010, 05:55 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 16th, 2010
Deadlifts
mobility
60kg x 5
80kg x 5
100kg x 3
110kg x 3
130kg x 3
145kg x 3 (+6) (319lb)
100kg - 5x10
Superset with...
Hanging Leg Raises
bw 4x10, 1x8
Thoughts
I got 10 hours of sleep last night and it really helped. Today felt so much better than yesterday. I managed a pretty decent pull today.
IW
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11-18-2010, 05:31 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
Military Press
bar x 6
65lb x 5
75lb x 5
95lb x 3
105lb x 3
120lb x 3
135lb x 1(+8)
95lb,100lb,100lb,105lb,105lb - 5x10
DB Row
80lb 4x10
Thoughts
Not sure what happened on monday but I seem to have pulled it together again for the other days.
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
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