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IronWorker - SS gone WestSide



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  #1711  
Old 11-14-2011, 02:25 PM
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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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  #1712  
Old 11-14-2011, 05:40 PM
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Nice MPs Dub
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  #1713  
Old 11-14-2011, 06:12 PM
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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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  #1714  
Old 11-15-2011, 06:15 PM
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iron_worker iron_worker is offline
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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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  #1715  
Old 11-17-2011, 06:49 PM
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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 06:13 AM.
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  #1716  
Old 11-18-2011, 01:41 PM
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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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  #1717  
Old 11-18-2011, 06:27 PM
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iron_worker iron_worker is offline
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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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  #1718  
Old 11-21-2011, 01:21 PM
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iron_worker iron_worker is offline
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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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  #1719  
Old 11-21-2011, 06:21 PM
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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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  #1720  
Old 11-22-2011, 06:11 PM
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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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