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IronWorker - SS gone WestSide
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01-06-2012, 04:09 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 January 6th, 2012
BW: 211.0lb
Squats
bar x 8
135lb x 5
165lb x 5
195lb x 3
210lb x 5
240lb x 5
275lb x 5(+5)
Thoughts
The old "jack shit" style workout ... lol ... A PR set though. Nice!
IW
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01-09-2012, 12:02 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 January 9th, 2012
Grip Work
...
Thoughts
Well I've been doing lots of work around the house lately like painting and regrouting. Cutting out grout is a great grip workout and my hands are too sore to put in any good work so I'm just going to let them rest for a couple more days.
IW
Last edited by iron_worker; 01-20-2012 at 11:03 AM.
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01-09-2012, 05:52 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 January 9th, 2012
BW: 210.2lb
Bench
bar x 10
115lb x 5
135lb x 5
155lb x 3
180lb x 3
210lb x 3
235lb x 1(wtf ... retry)
235lb x 3(+0) .. .WTF?!
135lb, 145lb, 155lb, 165lb, 175lb - 5x10
Pull Ups
bw x 7,6,5,4,3
Thoughts
What in THE FUCK!?
I had a low key weekend. I didn't drink... at all. I ate pretty clean. I slept a good amount... and then I go and fvck up this bad?! I just don't get it?
I really am mystified about bench. It's really starting to frustrate and anger me. ARG!
IW
Last edited by iron_worker; 01-20-2012 at 11:04 AM.
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01-11-2012, 01:26 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 January 10th, 2012
BW: 209.8lb
Deadlifts
mobility
80kg x 5
100kg x 5
120kg x 3
140kg x 3
155kg x 3
175kg x 3(+7)
Superset with
Hanging Leg Raises
bw x 12,12,12,10,9
Thoughts
Big deadlift PR. 175kg was the most I'd lifted not too long ago ... now I can hit it for 10 reps.... NICE!
IW
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01-12-2012, 05:42 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 January 12th, 2012
BW: 210.8lb
Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3
135lb x 3
155lb x 3
175lb x 3(+3)
95lb,105lb,115lb,125lb,135lb - 5x10
DB Rows
70lb x 8
105lb 2x10
115lb 3x10
Thoughts
Not a PR MP but I'm pretty happy with it. It's a weight I'm not used to handling and it went fairly well.
IW
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01-13-2012, 02:30 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 January 13th, 2012
BW: 211.2lb
Squats
bar x 8
135lb x 5
165lb x 5
195lb x 3
225lb x 3
260lb x 3
290lb x 3(+5)
135lb,185lb,185lb - 3x10
Thoughts
Matched my PR. Very happy with that.
IW
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01-16-2012, 01:22 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 January 16th, 2012
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:8,7,5 LH:4,3,2
Thoughts
Welp. It's been a while and I'm not sure why. Although my grip has mostly recovered.
IW
Last edited by iron_worker; 01-20-2012 at 11:02 AM.
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01-17-2012, 05:46 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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Monday January 17th, 2012
BW: 210.8lb
Bench
bar x 10
115lb x 5
135lb x 5
155lb x 3
195lb x 5
220lb x 3
245lb x 1(+2)
135lb, 145lb, 155lb, 165lb, 175lb - 5x10
Pull Ups
bw x 7,5,4,3,3
Thoughts
Well I think I figured it out ... I tried lowering the bar slowly and making sure to keep it in the utmost control at all times. I believe I have been lowering the bar too fast and losing my groove and collapsing my arch.
Anyway, the reps have dropped but it felt like it was a repeatable performance. I guess I just have to start building up from here again...
IW
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01-17-2012, 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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Tuesday January 17th, 2012
BW: 209.2lb
Deadlifts
mobility
80kg x 5
100kg x 5
120kg x 3
147.5kg x 5
165kg x 3
185kg x 1(+5)
Deadlifts
100kg - 3x10
Superset with
Hanging Leg Raises
bw x 12,12,10
Thoughts
Well it wasn't quite the reps I wanted/needed but it's a weight I've never lifted before so it's a PR nonetheless! First 400lb DL ... for reps!
I attribute part of the slightly less than expected performance to a lack of nutrition today. I spent half the day doing an interview and such.
IW
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01-19-2012, 04:56 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 liftin Dub, congrats
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