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IronWorker - SS gone WestSide
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11-14-2011, 01:25 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 14th, 2011
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:8,7,6,5 LH:2,1,1,0
CoC #1.5 - RH: 12,10 LH: 6,6
Thoughts
Well I'm pretty much over my sickness. Just a touch of a cough remaining but it's fading fast.
A solid grip day. Making progress here again and it feels good.
Week 1 bench coming up 2nite!
IW
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11-14-2011, 04:40 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Nice MPs Dub
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11-14-2011, 05:12 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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Thanks Hits! Looking forward to week 3 this cycle. 175lb!
Monday November 14th, 2011
BW: 207.4lb
Bench
bar x 10
95lb x 5
125lb x 5
150lb x 3
165lb x 5
190lb x 5
215lb x 5(+6)
135lb - 1x10
145lb - 1x10
155lb - 1x10
165lb - 2x10
Pull Ups
bw x 8,7,6,5,3
Thoughts
Tied with my best bench set today. Woo!
IW
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11-15-2011, 05:15 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 15th, 2011
BW: 208.2lb
Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3
120kg x 5
140kg x 5
157.5kg x 5(+6)
Deadlifts
90kg 5x10
Superset with...
Hanging Leg Raises
BW 3x12, 1x8
Thoughts
Solid day today.
IW
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11-17-2011, 05:49 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 November 17th, 2011
BW: 209.0lb
Military Press
bar x 8
75lb x 5
95lb x 5
105lb x 3
120lb x 5
135lb x 5
155lb x 5(+6)
95lb,105lb,105lb,115lb,115lb - 5x10
DB Rows
70lb x 6
105lb 3x10
Thoughts
A big MP press set. Just barely made my last rep. Violated the "1 in the tank" policy ... oops!
IW
Last edited by iron_worker; 11-18-2011 at 05:13 AM.
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11-18-2011, 12:41 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 November 18th, 2011
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:6,6,4 LH:2,1,0
CoC #1.5 - RH: 10,8 LH: 6,5
Thoughts
I had better results putting grip work on Thursday last week. Although last week was deload. Not sure if I should try for better grip work results or focus on DB rows first? One or the other will suffer slightly.
IW
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11-18-2011, 05:27 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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Friday November 18th, 2011
BW: 207.4lb
Squats
bar x 8
115lb x 5
155lb x 5
185lb x 3
205lb x 5
230lb x 5
260lb x 5(+5)
135lb,145lb,155lb,165lb,175lb - 5x10
Thoughts
Made the reps I was looking to hit and the 5x10 was solid. Nothing to complain about here.
IW
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11-21-2011, 12:21 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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Monday November 21st, 2011
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:9,7,6 LH:2,3,2
CoC #1.5 - RH: 12,10 LH: 6,6
Thoughts
Grip training with a sprained finger = owee! ...but I worked through it and posted some solid increases. Woot.
And I'm hoping to get the CoC #2.5 & 3 for xmas!
IW
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11-21-2011, 05:21 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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Monday November 21st, 2011
BW: 209.0lb
Bench
bar x 10
95lb x 5
125lb x 5
150lb x 3
175lb x 3
200lb x 3
225lb x 3(+7)
135lb - 1x10
145lb - 1x10
135lb - 1x10
145lb - 1x10
135lb - 1x10
Pull Ups
bw x 8,5,6,4,3
Thoughts
225lb x 10 .... SWEET!!! I lifted my butt of the bench a bit on the last rep but I don't really care. ha
I was struggling on my pullups...my bicep tendon was really sore for whatever reason? Oh well.
IW
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11-22-2011, 05:11 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 22nd, 2011
BW: 209.2lb
Deadlifts
mobility
70kg x 5
90kg x 5
115kg x 3
130kg x 3
140kg x 3
167.5kg x 3(+7)
Deadlifts
90kg 5x10
Superset with...
Hanging Leg Raises
BW 3x12, 1x10, 1x6
Thoughts
Considering this is my best ever DL ... It went very smoothly. Slight improvement on leg raises too.
IW
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