Go Back   Bodybuilding.net - Bodybuilding Forum > >


IronWorker - SS gone WestSide



Reply
 
Thread Tools Display Modes
  #1841  
Old 04-30-2012, 06:19 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Monday April 30th, 2012

BW: 218.0lb

Bench Press
bar x 8
115lb x 5
145lb x 5
165lb x 5

195lb x 3
220lb x 3
250lb x 3(+1)*


Pull-Ups
bw x 10,8,7,6,4.5


Dips
bw - 3x8


Thoughts

* Well my bench was rreeeaaalllly close to four. The spotter touched the bar but barely. He says he didn't really do anything. So anyway, technically doesn't count I guess but it's close. Last time I benched 250 a couple cycles ago I only got 2 so it's a definite improvement.

This time instead of bench 5x10 we decided to try dips for a while. Man it's been a while and I suck at them! ha but it was a good stretch and it will be a useful exercise I can tell already.

IW
Reply With Quote
  #1842  
Old 05-01-2012, 06:52 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Tuesday May 1st, 2012

BW: 217.4lb

Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3

150kg x 3
172.5kg x 3
192.5kg x 3(+4)

Deadlifts
90kg - 3x10
100kg - 2x10

Superset with...

Hanging Leg Raises
bw 3x12,1x11

Thoughts

Quite happy with this result. Only 7.5kg under what is technically my max for 7 reps. Means I have quite a bit more in the tank I think!

IW
Reply With Quote
  #1843  
Old 05-01-2012, 06:54 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Tuesday May 1st, 2012

Conditioning


Rowing - Steady State
20min


Thoughts

I did this right after deads. Trying to keep the effort down and space it out as far I can before squats to hopefully do better on squats this week.

IW
Reply With Quote
  #1844  
Old 05-02-2012, 01:54 PM
MindMuscle12 MindMuscle12 is offline
Rank: New Member
 
Join Date: May 2012
Posts: 19
Default

get it!!
Reply With Quote
  #1845  
Old 05-03-2012, 10:51 AM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Thank you.

IW
Reply With Quote
  #1846  
Old 05-03-2012, 06:29 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Thursday May 3rd, 2012

BW: 216.6lb

Military Press
bar x 8
85lb x 5
105lb x 5
125lb x 3

145lb x 3
170lb x 3
190lb x 3(+0)

95lb - 5x10


Squats
mobility
135lb x 5
185lb x 5
225lb x 3

255lb x 3
290lb x 3
325lb x no attempts

Hammer Grip Cable Row
100lb x 10
140lb - 5x10

Thoughts

Well the plan was to take off after work tomorrow so I wanted to get squats and MP in 2nite ... My back was tweaked a little bit from deads ( I guess my form must have broke down a bit) and I thought I could work through it. Wrong! My back started hurting pretty bad so I called the big set off.

I probably ruined my chance at a very solid week 3 by this judgement error. ARG!

IW
Reply With Quote
  #1847  
Old 05-07-2012, 01:44 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Sunday May 6th, 2012

Conditioning


Rowing - Steady State
21min


Thoughts

Increased the time by 1 minute. Don't want to overdo it on week 3!

IW
Reply With Quote
  #1848  
Old 05-07-2012, 01:47 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Monday May 7th, 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:6,5 LH:2,1

Thoughts

That 2.5 feels reallllll stiff.

IW
Reply With Quote
  #1849  
Old 05-07-2012, 06:13 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Monday May 7th, 2012

BW: 217.0lb

Bench Press
bar x 8
115lb x 5
145lb x 5
165lb x 5

205lb x 5
235lb x 3
265lb x 0


Dips
bw - 5x8


Pull-Ups
bw x 10,8,7,6,4.5


Thoughts

Well fuck.

My shoulder is really starting to bug me and it shows in my performance. A physio tells me it's actually my scapular elevator... hmmm

I also spent the weekend on the road so ate like sh!t and didn't sleep very well so I'm sure that doesn't help either.

I also lost my setup as I unracked the weight. I had my shoulder blades nice and tight but sort of shrugged the weight and up and completely lost my base.

So between those three things I fvcked up. Arg. I'm debating taking the rest of this week off and next week for deload and just repeating this cycle.

IW
Reply With Quote
  #1850  
Old 05-09-2012, 06:29 AM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Tuesday May 8th, 2009

Well I haven't missed a deadlift day in I don't know how long but I decided I needed to this time. My shoulder was way more screwed up than I originally squat.

I'm going to miss MP day too but I might go in a try a day of squats. We'll see. I may just decide that I need to rest.

I need to remind myself to stick to the "1 in the tank" rule better. This last cycle I was trying too close to failure (or to failure) and it just builds up too many strains when you're lifting that heavy. Jim Wendler was right, imagine that. ha

IW
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 11:08 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.