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IronWorker - SS gone WestSide
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12-13-2010, 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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Monday December 13th, 2010
BW: 192.4lb
Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3
150lb x 5
170lb x 5
190lb x 5(+6)
145lb, 145lb, 155lb, 155lb, 165lb - 5x10
I matched my old rep PR and I felt like I could have done another but I didn't want to get crazy with it. One increase at a time.
Chin ups
bw x 7,5,5ish,4,3ish
I got one more rep on the first set ... but I die off so quick after that!
Thoughts
Felt like a reasonably strong workout.
IW
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12-14-2010, 05:57 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 December 14th, 2010
BW: 193.6lb
Deadlifts
mobility
70kg x 5
90kg x 5
100kg x 3
110kg x 5
125kg x 5
140kg x 5(+5)
100kg, 100kg, 105kg, 105kg - 4x10
Superset with...
Hanging Leg Raises
bw 4x10
Thoughts
Dead felt solid today. I could have done 1 more rep but I kept one in the tank becaues I know week 2 and week 3 are going to be tough weeks ahead.
Weight still climbing up ... so that's good.
IW
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12-17-2010, 05:08 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 December 16th, 2010
BW: 194.6lb (whoa!)
Military Press
bar x 6
65lb x 5
75lb x 5
95lb x 3
100lb x 5
115lb x 5
130lb x 5(+6)
95lb,105lb,115lb,125lb,125lb - 4x10,1x7
Thoughts
Military press seems to be the one that consistently goes well. I don't get it. I feel like I rocked this workout again.
We're going to throw the accessory to Friday's workout ... which will probably actually happen on saturday.
IW
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12-17-2010, 05:43 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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Friday December 17th, 2010
BW: 195.4lb
Squats
mobility
bar x 5
115lb x 5
135lb x 5
165lb x 3
185lb x 5
205lb x 5
235lb x 5 (+3)
135lb,145lb,155lb,175lb - 4x10
An pretty good improvement over last cycle's shittiness but not a PR overall. I am trying to "keep one in the tank" and hoping that it carries over better into week 2 and 3. We'll see.
Pull Through
50lb 3x10
superset with ...
Dumbell Rows
90lb 3x10
Thoughts
Well somehow I'm up 3lb this week. Whoa! I better watch that or I'm going to pick up a bunch of fat that I just have to get rid of later. I'm quickly approaching my heaviest ever and 200lb (which I've never broken before)
I feel better this cycle but we'll see what happens with week 2.
IW
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12-20-2010, 06:39 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 December 20th, 2010
BW: 194.2lb
Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3
160lb x 3
180lb x 3
205lb x 3(+6)
150lb, 150lb, 160lb, 160lb, 170lb - 5x10
I hit the number of reps I was shooting for without out too much trouble. Might have had another one in the tank but I saved it.
Chin ups
bw x 7,6.5,5.5,4.5,4ish
I hope you like my measurement system. lol
Thoughts
A strong workout.
IW
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12-21-2010, 06:22 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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Tuesday December 21st, 2010
BW: 194.2lb
Deadlifts
mobility
70kg x 5
90kg x 5
100kg x 3
115kg x 3
132.5kg x 3
147.5kg x 3(+6)
100kg, 102.5kg, 105kg, 107.5kg, 110kg - 5x10
Superset with...
Hanging Leg Raises
bw 5x11
I lost count a couple times so I'm not sure if I completed this. Not even sure if I did 5 sets. lol
Thoughts
A decent increase on deads today. I'm happy with it. I'm getting pretty close to where I was when I peaked before my injury. Hard to imagine I've lost that much time working out ... but I guess no one to blame but myself for that one. Damn.
IW
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12-24-2010, 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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Friday December 23rd, 2010
BW: 194.2lb
Miltary Press
bar x 8
65lb x 5
85lb x 5
95lb x 3
115lb x 3
125lb x 3
140lb x 3(+7)
I did one more rep than I was shooting for by accident (have it on vid). Hey... there could be worse problems. lol I'll get the vid up after the xmas break... was going to upload it but YouTube was slow as b@llz today.
Squats
mobility
bar x 5
115lb x 5
135lb x 5
165lb x 3
195lb x 3
225lb x 3
250lb x 3 (+3)
Well I beat my last time hitting this weight by 2 reps ... so I can officially say I was having a bad couple of weeks.
Thoughts
Decided to do a "jack shit" style workout just before xmas. lol Now I'm heading home. I hope everyone has a great holiday season!
IW
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12-25-2010, 11:02 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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Happy Holidays Everyone!
I got a CoC #1 and a trainer from my sister and brother in low. Awesome. I can credit card close the #1 with my right if I set it just right but I'm not quite there yet with the left.
The trainer should be a good compliment to the #1. I can do about 10 with my right and 8 with my left.
I'm pretty pumped to get working on that and I'll ave to buy the next couple.
IW
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01-02-2011, 07:47 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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Vids as promised:
140lb x 10 - Military Press
225lb x 3 - Squat Acclimation
250lb x 6 - Squat
Hope you enjoy them,
IW
Last edited by iron_worker; 01-03-2011 at 05:58 AM.
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01-03-2011, 06:12 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 January 3rd, 2011
BW: 195.6lb
Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3
160lb x 3
180lb x 3
205lb x 3
135lb, 145lb, 155lb, 165lb, 175lb - 5x10
Chin ups
Gym closed
Thoughts
We decided to do an easy week for the first week to break ourselves back in after the holiday.
IW
Last edited by iron_worker; 01-10-2011 at 06:30 PM.
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