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IronWorker - SS gone WestSide
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06-22-2012, 05:00 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 22nd, 2012
BW: 214.4lb
Squats
mobility
155lb x 5
185lb x 5
225lb x 3
245lb x 5
275lb x 4
310lb x 5(+0)
Thoughts
310 x 5 actually puts me a bit better than anything I did last week + I'm sick so I'll take it. I decided today was a good day for a jack shit workout since I'm not feeling so hot and both my buddies bailed on me.
IW
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06-25-2012, 06:06 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 25th, 2012
BW: 216.0lb
Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 5
175lb x 3
200lb x 3
225lb x 3(+6)
Dips
bw-5x9
Pull-Ups
bw x 8,7,5,4,3
Thoughts
Well I thought I could do better on bench but the heat and this cold (yes I said that right... it's almost 30C here and I have a cold. Go figure.) Sometimes I feel like my bench will never increase. Arg.
I'm still trying to be careful with dips. It really stretches my shoulder where it was injured before. I am trying to get as much ROM as possible without stretching too much.
IW
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06-26-2012, 06:08 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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Sunday June 24th, 2012
Conditioning
Rowing - Steady State
20min
Thoughts
20min was all I could muster with a cold.
IW
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06-26-2012, 06:12 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 26th, 2012
BW: 216.6lb
Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
152.5kg x 5
175kg x 5
196kg x 5(+3)
Deads
70kg - 1x10
90kg - 4x10
Superset with...
Bar Rollouts
bw 5x8
Thoughts
Well I was supposed to do 195kg and 6 reps would have tied last week's performance... but the way we had to mix and match kg/lb plates it worked out to about 196kg and I got 6 reps so I guess that is a slight increase from last week.
I felt my form slipped a bit on my last rep but I don't think it was enough to be damaging. I have to be careful with that though cause it doesn't take much to set a guy back a long ways.
IW
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06-28-2012, 05:53 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 28th, 2012
BW: 217.2lb
Military Press
bar x 10
75lb x 5
95lb x 5
105lb x 3
130lb x 3
150lb x 3
170lb x 3(+3)
Squats
mobility
135lb x 5
185lb x 5
225lb x 3
260lb x 3
295lb x 3
330lb x 3(+0)
Thoughts
Had to condense workouts since I'm heading off to a buddy's wedding tomorrow. Could have used another day's rest for squats but oh well. Squats and MP were both a little bit better than last week.
IW
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07-02-2012, 08:04 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 July 2nd, 2012
Conditioning
Rowing - Steady State
30min
Thoughts
A good hard row today. Lots and lots of sweat.
IW
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07-03-2012, 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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Tuesday July, 2012
BW: 214.4lb
Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 5
185lb x 5
225lb x 3
245lb x 1
Squats
mobility
bar x 8
135lb x 5
185lb x 5
225lb x 5
275lb x 3
Hammer Grip Cable Row
100lb x 10
160lb 3x10
165lb 1x10
Thoughts
Was at a wedding all weekend in the wedding party... didn't eat or sleep right and of course drank too much. Good thing week 3 is postponed cause today felt lethargic at best.
I brought the old lady to the gym today. She's a pretty good bencher. 55lb x 3 no problem.
IW
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07-05-2012, 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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Thursday July 5th, 2012
BW: 216.0lb
Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3
135lb x 5
155lb x 3
175lb x 1
185lb x 1
195lb x 0
Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 5
150kg x 5
170kg x 3
190kg x 1
Pull Ups
bw x 10,8,6
Superset with...
Dips
bw-3x10
Thoughts
Well seemed like not that great of a week. Benched 245lb which should be solid and it seemed shaky and shitty. Squats felt like they were lacking power. Missed 195lb on my MP and I really thought I should have it. Worked up to 190kg on deads which felt ok but I had a bit of back pain which has been buggin me all week. It's not the typical lower back strain though so I'm at a loss.
Hopefully next week is better?
IW
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07-09-2012, 07:04 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 July 9th, 2012
BW: 214.4lb
Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 3
190lb x 5
215lb x 3
240lb x 1(+4)
Dips
bw-5x10
Pull-Ups
bw x 8,7,6,5,4.5
Thoughts
Well my bench numbers were less than great. They were matching efforts that I made 4-5 months ago. I'm in a downward spiral at the moment with bench and I don't know why!
IW
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07-10-2012, 06:29 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 July 10th, 2012
BW: 214.2lb
Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
162.5kg x 5
185kg x 3
207.5kg x 1(+0)
Deads
90kg - 2x10
95kg - 3x10
Superset with...
Bar Rollouts
bw 5x9
Thoughts
By the numbers I should be able to rep 207.5kg ... but I just couldn't today. I'll take it as a small win as it's a 1.5kg increase on my max.
IW
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