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IronWorker - SS gone WestSide
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06-07-2012, 05:54 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 June 7th, 2012
BW: 214.4lb
Military Press
bar x 8
85lb x 5
105lb x 5
1255lb x 3
145lb x 3
160lb x 2
185lb x 1
Hammer Grip Cable Row
100lb x 10
140lb - 1x10
150lb - 2x10
160lb - 2x10
Thoughts
Decided to work up pretty high today. Fortunately I can still hit 185...barely. Man, it doesn't take long to decondition. I hope I can easy back into the full on 5/3/1 next cycle.
IW
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06-09-2012, 06:01 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 June 8th, 2012
BW: 214.6lb
Squats
mobility
135lb x 5
185lb x 5
225lb x 3
275lb x 4
315lb x 2
345lb x 1(+0)
Squats
155lb - 3x10
Superset with
BB Bicep Curls
65lb - 4x10
Thoughts
Well I managed a PR at the end of this not so good cycle. Had I not had to take the time off I know I could have nailed this for a double but oh well. I'll try and hit deads and squats hard next cycle to hopefully squeeze out another cycle or two of progress.
IW
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06-09-2012, 06:02 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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Saturday June 9th, 2012
Conditioning
Rowing - Steady State
25min
Thoughts
Trying to be more consistent here.
IW
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06-12-2012, 05:44 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 June 12th, 2012
Deload Week
BW: 215.0lb
Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
160kg x 5
Bench
bar x 10
115lb x 5
145lb x 5
165lb x 5
205lb x 5
Pull Ups
bw x 11,7,5
Thoughts
First time breaking 10 on pullups. Woot!
Also my shoulder is starting to feel a lot better. Hopefully full steam ahead on my new cycle next week.
IW
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06-13-2012, 06:15 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 June 13th, 2012
Conditioning
Rowing - Steady State
25min
Thoughts
Getting better bit by bit.
IW
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06-14-2012, 05:57 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 June 14th, 2012
Deload Week
BW: 214.2lb
Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
125lb x 5
145lb x 5
160lb x 3
Squats
135lb x 5
170lb x 5
205lb x 5
255lb x 3
290lb x 1
Thoughts
My buddy was making up for a partially missed week 3 last week so I followed along at his weights and just did low volume/fairly low intensity.
IW
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06-18-2012, 06:07 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 June 18th, 2012
BW: 215.8lb
Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 5
165lb x 5
190lb x 5
215lb x 5(+7)
Pull-Ups
bw x 10,8,7,6,4
Dips
bw-5x8
Thoughts
After 10 cycles of bench I decided it was time to reset. I didn't get to the bitter end and find my true max cause of stupid shoulder injury but oh well I guess. BW x 12 isn't a bad place to start I suppose.
Dips were definitely a contributing factor to my shoulder injury. I will have to be very careful if I want to keep them in my rotation.
IW
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06-19-2012, 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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Tuesday June 19th, 2012
BW: 215.8lb
Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
142.5kg x 5
165.5kg x 5
185kg x 5(+3)
Deads
185lb - 2x10
205lb - 1x10
Superset with...
Bar Rollouts
bw 3x8
Thoughts
Felt like a pretty solid deads day considering I felt kind of sick and sh!tty all day. I'm really hoping this is a good sign towards bumping up my max another notch or 2.
IW
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06-21-2012, 08:46 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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Wednesday June 20th, 2012
Skipped conditioning. I somehow picked up a bad head cold. It's tough to do cardio when you can't breathe!
IW
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06-21-2012, 06:02 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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Thursday June 21st, 2012
BW: 216.0lb
Military Press
bar x 10
75lb x 5
95lb x 5
105lb x 5
115lb x 5
140lb x 5
160lb x 5(+3)
95lb x 10
105lb - 4x10
Hammer Grip Cable Row
140lb x 10
160lb - 3x10
Thoughts
Intensity was super low today. My head cold got the best of me. I should have hit 160x9 or 10 even. My 5x10 felt really sh!tty too. Not instilling a lot of confidence in the new cycle.
IW
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