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IronWorker - SS gone WestSide
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04-04-2011, 07:23 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 April 4th, 2011
BW: 206.0lb
Bench
bar x 10
95lb x 5
115lb x 5
145lb x 3
175lb x 3
195lb x 3
215lb x 3 (+8)
155lb,165lb,175lb,185lb,155lb - 3x10, 1x8, 1x10
I hit a major wall on my last couple sets.
Chin Ups
bw x 7,6,3,2
It felt like my lats just gave out on set 3... I just couldn't do anymore. Weird.
Thoughts
My workout was going great and then I just seemed to hit a brick wall. At least I got the important stuff done first I guess.
My weight is starting to make me a bit nervous....
IW
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04-05-2011, 06:18 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 March 29th, 2011
BW: 208.2
Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3
125kg x 3
145kg x 3
162.5kg x 3(+5)
100kg,102.5kg,105kg,107.5kg - 4x10
Superset with...
Hanging Leg Raises
bw 12,11,12
Thoughts
I ate a giant poutine at lunch and it's been sitting like a lump in my stomach ever since. My lack luster performance is directly related to this I believe. Lesson learned.
IW
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04-07-2011, 07:23 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 April 7th, 2011
BW: 204.5lb
Military Press
bar x 8
75lb x 5
95lb x 5
105lb x 3
120lb x 3
135lb x 3
150lb x 3(+7)
125lb,130lb,135lb,140lb - 3x10, 1x8
HS Narrow Grip Row
90lb x 10
200lb 5x10
Grip Work
Trainer - 2x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - Falling apart...
Thoughts
Not sure what's going on with my grip but it ain't good!
My weight is back down to reasonable levels. Thank god. lol
IW
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04-08-2011, 06:36 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 April 1st, 2011
BW: 205.4lb
Grip Work
Trainer - 2x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - rH: 6,4 LH: 3,2
Having trouble getting that final close with my left... hmmmm
Squats
mobility
bar x 5
135lb x 5
155lb x 5
185lb x 3
215lb x 3
245lb x 3
275lb x 3(+4)
155lb,165lb,175lb,185lb - 4x10
Kneeling Squats
135lb x 10
225lb x 10
275lb x 10
315lb x 10
335lb x 10
Thoughts
Had a really solid day today. Was shooting for 6 reps on squat. Fvck that! I'll do 7. lol
Grip work is starting to come back too... nice.
IW
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04-10-2011, 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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Sunday April 10th, 2011
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - RH: 5,4,3 LH: 3,2,1
Dropset
CoC #1.5 - AMAP
Thoughts
My grip strength still doesn't feel like it's going as well as it was.
IW
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04-11-2011, 07:19 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 April 11th, 2011
BW: 205.6lb
Bench
bar x 10
95lb x 5
125lb x 5
145lb x 3
185lb x 5
205lb x 3
230lb x 1 (+7)
155lb,165lb,175lb,185lb,195lb - 4x10, 1x8
Pull Ups
bw x 8,7,6ish,4.5,3
Thoughts
A solid day. Got the reps I was shooting for and I feel like me weight is back on track.
IW
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04-12-2011, 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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Tuesday April 12th, 2011
BW: 205.4lb
Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3
135kg x 5
150kg x 3
170kg x 1(+4)
80kg,85kg,90kg,95kg,100kg- 5x10
Superset with...
Hanging Leg Raises
bw 4x12, 1x10
Thoughts
Not quite sure what happened to me today but I just didn't have it in me. It wasn't a horrible result but it really wasn't up to par with what I have been pulling. I managed to give myself a nosebleed near the end of my big set and I think that might have threw me off when I saw it in the mirror... Anyway, I was hoping for 7 reps on deads but didn't have it in me.
IW
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04-14-2011, 04:05 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 April 14th, 2011
BW: 205.0lb
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - RH: 6,5,5,4,2 LH: 3,2,2,3,1
Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3
125lb x 5
145lb x 3
160lb x 1(+7)
95lb,100lb,105lb,110lb,115lb, - 5x10
Focused on zero leg drive and bringing the weight to a complete stop for my 5x10.
HS Narrow Grip Row
210lb 5x10
Thoughts
Going to try 5 sets instead of 3 and no drop sets. Maybe the volume will be more manageable.
Well I'm feeling pretty banged up after this cycle. I think I need to back off my 5x10s a bit. It's just a bit too much strain and I think it's holding up my progress.
IW
Last edited by iron_worker; 04-14-2011 at 06:49 PM.
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04-17-2011, 10:09 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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Sunday April 17th, 2011
Well I don't think I'm going to make it to my last squat workout. I have too much stuff to do before I head to Mexico tomorrow! Woo!
Cya in a week!
IW
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04-26-2011, 07:04 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 April 26th, 2011
BW: 205.0lb
Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3
120kg x 5
135kg x 5
152.5kg x 5 (+7)
70kg,80kg,85kg,90kg,90kg- 5x10
Superset with...
Hanging Leg Raises
bw 3x12
Thoughts
Well I'm back from Mexico! I thought today would be really shitty due to the week of drinking, eating 2 huge meals a day, and general laziness and no sense of plan whatsoever. However, it went pretty well. I matched what I did for last cycle week 1. I decided to redo squats and deads cycle since I missed week 3 squats and deads didn't go as well they could have.
IW
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