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IronWorker - SS gone WestSide
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04-28-2011, 07:31 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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Thursday April 29th, 2011
BW: 205.2lb
Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3
115lb x 5
135lb x 5
145lb x 5(+8)
95lb,100lb,105lb,110lb,115lb - 5x10
HS Narrow Grip Row
90lb x 10
220lb 5x10
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 5x5
Thoughts
Grip work has taken a beating once again... arg.
But everything else has gone well since my week off.
IW
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04-29-2011, 07:00 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 29th, 2011
BW: 205.6lb
Squats
mobility
bar x 5
135lb x 5
155lb x 5
185lb x 3
205lb x 5
225lb x 5
260lb x 5(+4)
135lb,135lb,145lb,145lb,155lb - 5x10
Kneeling Squats
135lb x 10
185lb x 10
225lb x 10
275lb x 10
315lb x 10
Thoughts
Solid squatting day.
IW
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04-29-2011, 08:54 PM
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Banned
Rank: Member
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Join Date: Mar 2011
Posts: 53
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Congrats !,sounds like ya got a deal there and the heck with the expensive machine when your fully self-employed it'll seam like a little thing, just have fun with it 
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05-02-2011, 07:02 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 May 4nd, 2011
BW: 206.6lb
Bench
bar x 10
95lb x 5
125lb x 5
145lb x 3
175lb x 3
195lb x 3
220lb x 3 (+7)
135lb,140lb,145lb,150lb,155lb - 5x10
Chin Ups
bw x 8,5.5,5,5ish,4,3ish
Dropped off hard.
Thoughts
My long time goal of 225lb x 10 on bench is within striking distance... sweet!
IW
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05-03-2011, 07:21 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 3rd, 2011
BW: 206.4lb
Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3
125kg x 3
145kg x 3
162.5kg x 3(+7)
70kg,75kg,80kg,85kg,90kg - 5x10
Superset with...
Hanging Leg Raises
bw 4x12
Thoughts
I redid my same weight from last cycle and I'm glad I did. I hit 10 reps which is where I should be at. It was tough as hell though. I had to sit down afterwards... but I got it done!
I think grip training may be taking a hiatus for now ... working 10hrs a day 30min out of the city is putting a damper on my time availabe. Oh well....
IW
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05-05-2011, 07:00 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 May 5th, 2011
BW: 208.0lb
Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3
120lb x 3
140lb x 3
155lb x 3(+7)
95lb,95lb,105lb,105lb,115lb- 5x10
HS Narrow Grip Row
90lb x 10
230lb 5x10
Grip Work
skipped
Thoughts
Good military press day again!
Grip work is officially off for a while. Not enough time in a day. wah
IW
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05-09-2011, 12:10 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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Friday May 6th, 2011
BW: 206.8lb
Squats
mobility
bar x 5
135lb x 5
155lb x 5
185lb x 3
215lb x 3
245lb x 3
275lb x 3(+1)
135lb,135lb,155lb,155lb - 4x10
Kneeling Squats
skipped
Thoughts
Arg! The set was going pretty solid and I was well on my way to hitting my 7 rep target ... However, my calf has been tight lately since i've started riding my motorcycle again this year... so I squatted down a little bit too fast and my calf locked up and I pitched forward. I couldn't save it so i had to ditch. What a pain in my @ss!!! Stupid way to end a good set.
IW
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05-09-2011, 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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Monday May 9th, 2011
BW: 208.2lb
Bench
bar x 10
95lb x 5
125lb x 5
155lb x 3
185lb x 5
215lb x 3
235lb x 1 (+6)
135lb,135lb,155lb,155lb,165lb - 5x10
Chin Ups
bw x 8,7ish,5.5,4.5,3ish
Thoughts
Didn't quite make a PR today ... but close.
IW
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05-10-2011, 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 April 12th, 2011
BW: 207.2lb
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 3x12, 1x8
Thoughts
Well I'm not sure if I mind fvcked myself or if I have a slight strain in my back from ditching the weight during squats .... or both ... but I'm pretty upset with my result again. Arg.
IW
Last edited by iron_worker; 05-18-2011 at 04:45 AM.
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05-12-2011, 06:58 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 May 12th, 2011
BW: 207.2lb
Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3
130lb x 5
145lb x 3
165lb x 1(+6)
95lb,95lb,105lb,105lb,115lb- 5x10
HS Narrow Grip Row
90lb x 10
240lb 5x10
Thoughts
Didn't make the number I was shooting for today... ah well. It's the first time I haven't made my number... so I can't complain too much.
IW
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