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IronWorker - SS gone WestSide



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  #1721  
Old 11-25-2011, 06:43 AM
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iron_worker iron_worker is offline
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Thursday November 24th, 2011

BW: 210.0lb

Military Press
bar x 8
75lb x 5
95lb x 5
105lb x 3

130lb x 3
145lb x 3
165lb x 3(+6)

95lb,100lb,105lb,110lb,115lb - 5x10

DB Rows
70lb x 6
105lb 4x10

Thoughts

Made what I was hoping for in MP so I can't complain too much. It was actually a PR lift now that I think about it.

My bodyweight is back up to my highest ever at 210!

DB rows are starting to get real tough but still mananging.

And somehow, once again, I forgot to do my grip work on Thursday like I had planned.

IW
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  #1722  
Old 11-25-2011, 12:17 PM
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iron_worker iron_worker is offline
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Friday November 25th, 2011

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:8,7,6 LH:1,2,0
CoC #1.5 - RH: 12 LH: ???


Thoughts

Well my sprained finger hasn't seemed to get any better ... in fact it seemed worse today... between that and doing DB rows yesterday my LH pretty much just died on me. Arg.

IW

Last edited by iron_worker; 11-28-2011 at 01:04 PM.
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  #1723  
Old 11-25-2011, 05:30 PM
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iron_worker iron_worker is offline
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Friday November 25th, 2011

BW: 210.0lb

Squats
bar x 8
115lb x 5
155lb x 5
185lb x 3

215lb x 3
245lb x 3
275lb x 3(+5)

5x10 - Skipped

Thoughts

Well I made the number that I was shooting for... A PR btw ... so I decided since my workout buddies bailed on me this would be a great day to employ the "jack sh!t" style workout. lol

IW
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  #1724  
Old 11-28-2011, 01:04 PM
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iron_worker iron_worker is offline
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Monday November 28th, 2011

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:6,4,2


Thoughts

Decided to give the left a rest today to hopefully start healing that finger... I hate to make the strength disparity worse but I hate to not do anything more. lol

Pretty poor performance for some reason ... I slept like sh!t last night so maybe thats why? Hopefully not an indicator of my bench performance to come...

IW
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  #1725  
Old 11-28-2011, 06:32 PM
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Monday November 28th, 2011

BW: 210.2lb


Bench
bar x 10
95lb x 5
125lb x 5
155lb x 3

190lb x 5
215lb x 3
240lb x 1(+4)

135lb - 1x10
145lb - 1x10
145lb - 1x10
145lb - 1x10
155lb - 1x10


Pull Ups
bw x 8,6,4,3,2


Thoughts

Well I guess my sh!tty afternoon grip work was an indicator of what was to come. A sh!tty bench performance. I was hoping for at *least* 6 ... arg

IW
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  #1726  
Old 11-29-2011, 06:24 PM
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Tuesday November 29th, 2011

BW: 210.0lb

Deadlifts
mobility
70kg x 5
90kg x 5
115kg x 3

140kg x 5
157.5kg x 3
177.5kg x 1(+7)


Deadlifts
90kg - 1x10
100kg - 2x10
90kg - 2x10

Superset with...

Hanging Leg Raises
BW 4x12, 1x7

Thoughts

The most weight I've ever DL'ed (by 2.5kg and I did it for 8 reps) ... now that's a PR!

IW
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  #1727  
Old 12-01-2011, 12:58 PM
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iron_worker iron_worker is offline
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Thursday December 1st, 2011

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:6,4,2 LH:2,2,1
CoC #1.5 - RH: 8,7 LH: 6,6


Thoughts

Well my left did better than I thought and my right did worse than I thought ... Strange. Grip work is pretty inconsistent for me and I'm not too sure why.

IW
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  #1728  
Old 12-01-2011, 06:56 PM
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iron_worker iron_worker is offline
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Thursday December 1st, 2011

BW: 210.2lb

Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3

135lb x 5
155lb x 3
175lb x 1(+5)

95lb,100lb,105lb,115lb,125lb - 5x10

DB Rows
70lb x 6
105lb 5x10

Thoughts

Not an overall PR but I'm happy with it.

IW
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  #1729  
Old 12-02-2011, 06:13 PM
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iron_worker iron_worker is offline
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Friday December 2nd, 2011

BW: 210.2lb

Squats
bar x 8
115lb x 5
155lb x 5
185lb x 3

230lb x 5
260lb x 3
290lb x 1(+6)

5x10 - 135lb,145lb,155lb,165lb,165lb - 5x10

Thoughts

290lb is the most I've ever squatted ... last time I hit it (just before my appendix burst) I did it 3x ... this time I did it for 7... score!

IW
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  #1730  
Old 12-05-2011, 02:10 PM
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iron_worker iron_worker is offline
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Monday December 5th, 2011

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:6,4,2 LH:0,1,0


Thoughts

Another not so hot grip day ... hmmm ... I was expecting a good performance. I laid really low this weekend and maintained pretty good nutrition/sleep. hmmm

IW
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