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IronWorker - SS gone WestSide
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04-18-2012, 06:40 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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Wednesday April 18th, 2012
Conditioning
Rowing - Intervals
3 minute warm up
7 cycles of 30second sprint/1min slow
3 minute cool down
Thoughts
Managed to bump it up by 1 interval. My glutes tell me when it's time to quit. They start accchhhiiinnnnggggg.
IW
Last edited by iron_worker; 04-19-2012 at 05:35 PM.
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04-19-2012, 05:37 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 19th, 2012
Deload Week
BW: 216.0lb
Military Press
bar x 8
85lb x 5
115lb x 5
135lb x 5
165lb x 3
Squats
mobility
bar x 8
135lb x 5
175lb x 5
205lb x 5
275lb x 3
Hammer Grip Cable Row
85lb x 10
160lb - 2x10
Thoughts
My weight is bouncing between 216 and 219 and I don't know why.
IW
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04-23-2012, 07:41 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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Sunday April 23rd, 2012
Conditioning
Rowing - Steady State
20min
Thoughts
Well I had a really busy weekend and just didn't have the mojo to do intervals so I just did some steady state cardio instead. Better than nothin!
IW
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04-23-2012, 12:28 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 April 23rd, 2012
Grip Work
Trainer - 3x10
CoC #1 - 2x5
CoC #1.5 - 1x3
Coc #2 - RH:10,6 LH: 3,2
Thoughts
Left hand is still strugglin... but I got #2.5 and a book on grip training for my bday so I'll have to read through that and maybe figure out some new training ideas.
IW
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04-23-2012, 07:13 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 April 23rd, 2012
BW: 215.0lb
Bench Press
bar x 8
115lb x 5
145lb x 5
165lb x 5
180lb x 5
210lb x 5
235lb x 5(+4)
160lb - 3x10
165lb - 2x10
Pull-Ups
bw x 9,7,5,4,3
Thoughts
Bench went awesome today for some reason. I thought 8 reps would be solid ... surprised myself and rocked out 9.
I think the rowing is starting to show in my weight. I think I'll keep the cals the same for this cycle and if I'm still dropping I might bump it up next cycle. Can't hurt to lean out a touch. ha
Oh ya, and I cracked 16" on the bis today. Woo! 16" left and 16 1/8" right. Not huge but getting there.
IW
Last edited by iron_worker; 04-23-2012 at 08:05 PM.
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04-24-2012, 06:23 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 24th, 2012
BW: 217.2lb
Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
140kg x 5
162.5kg x 5
182.5kg x 5(+5)
Deadlifts
95kg - 3x10
Superset with...
Hanging Leg Raises
bw 2x12,1x10
Thoughts
400lb+ for 10x reps ... money weight! That set just about killed me. ha! I was completely gassed and couldn't even finish my 5x10. Ah well, I'm stoked about the progress.
IW
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04-25-2012, 05:28 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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Wednesday April 25th, 2012
Conditioning
Rowing - Intervals
3 minute warm up
7 cycles of 30second sprint/1min slow
3 minute cool down
Thoughts
This will be my first time doing this during a heavy lifting week. We'll see how that affects my squats.
IW
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04-26-2012, 06:19 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 26th, 2012
BW: 217.2lb
Military Press
bar x 8
85lb x 5
105lb x 5
125lb x 3
135lb x 5
160lb x 5
180lb x 5(+1)
95lb - 2x10
115lb - 1x10
Hammer Grip Cable Row
100lb x 10
160lb - 5x10
Thoughts
I tied my best mp 2nite and it took some serious effort to do it. I'm happy with that.
IW
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04-27-2012, 06:39 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 27th, 2012
BW: 216.0lb
Squats
bar x 8
135lb x 5
185lb x 5
220lb x 3
235lb x 5
270lb x 5
310lb x 5(+0)
Squats
155lb- 5x10
...superset with...
BB Bicep Curls
65lb - 5x10
Thoughts
Well I'm a little upset with myself for messing up my squats. I could have had a huge PR total week (it still was a PR but just by a few lb). I guess my very high intensity rowing had an effect on squats.
I may have to switch to a low intensity wednesday and high intensity on the weekend. I dunno.
And it's bday too!
IW
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04-30-2012, 12:09 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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Monday April 30th, 2012
Grip Work
Trainer - 3x10
CoC #1 - 2x5
CoC #1.5 - 1x3
Coc #2 - 1x2
CoC #2.5 - 2 attempts each hand
CoC #2 - RH:8,5 LH:3,2
Thoughts
Well the 2.5 was miles away with my left... I thought I'd be able to get 1 out of the right hand but not to that too. Darn it!
IW
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