IronWorker - SS gone WestSide
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07-12-2012, 06:10 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 12th, 2012
BW: 214.4lb
Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
140lb x 5
160lb x 3
180lb x 1(+3)
95lb x 10
105lb x10
115lb - 3x10
Hammer Grip Cable Row
160lb - 4x10
180lb x 10
Thoughts
Well I matched my other pressing efforts of this cycle but definitely a drop from my overall best.
IW
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07-13-2012, 06:37 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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Friday July 13th, 2012
BW: 214.0lb
Squats
mobility
135lb x 5
185lb x 5
225lb x 3
275lb x 4
315lb x 2
350lb x 0
Squats
135lb - 2x10
155lb - 2x10
175lb x 10
Superset with
BB Bicep Curls
65lb - 3x10
75lb - 2x10
Thoughts
Well shit. I had the squat moving back upwards and probably had it up 8-10" but I stalled out. I NEVER stall that high. It's always right out of the hole so I must have been damn close to getting it. I put in a valiant effort though. I may give this cycle another try before resetting.
It's been over a month since I've done a full squat workout... tsk tsk. That is not good.
IW
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07-16-2012, 05:41 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 16th, 2012
Conditioning
Rowing - Steady State
25min
Thoughts
I've been far too inconsistent with my cardio ... still.
IW
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07-17-2012, 05:39 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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Tuesday July 17th, 2012
Deload Week
BW: 215.5lb
Bench
bar x 10
125lb x 5
135lb x 5
155lb x 5
225lb x 3
Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
160kg x 5
Pull Ups
bw x 10,7,4
Thoughts
I was trying feet outwards on bench to see if that helped me hold a stable arch (I have been benching feet under) but I didn't feel strong at all. Not sure if I should just abandon that or what. I feel like I need a coach or something for bench.
IW
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07-18-2012, 06:58 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 July 18th, 2012
Conditioning
Rowing - Steady State
30min
Thoughts
Trying to do cardio 3x this week before I take off for the weekend.
IW
Last edited by iron_worker; 07-21-2012 at 07:52 AM.
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07-19-2012, 05:48 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 19th, 2012
Deload Week
BW: 213.6lb
Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
135lb x 5
Squats
135lb x 5
185lb x 5
225lb x 5
275lb x 3
Hammer Grip Cable Row
135lb - 3x10
Thoughts
Apparently I'm losing weight! Not really trying to... hmmm.
IW
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07-21-2012, 07:53 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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Friday July 20th, 2012
Conditioning
Rowing - Steady State
30min
Thoughts
3rd cardio pardio of the week. Nice.
IW
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07-26-2012, 06:05 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 26th, 2012
BW: 213.6lb
Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
125lb x 5
145lb x 5
165lb x 5(+3)
95lb x 10
105lb - 2x10
115lb - 2x10
Hammer Grip Cable Row
160lb - 4x10
160lb x 12
Thoughts
Well considering I did a 3 day weekend of camping and then spent 2 days in the hospital (with my gf...she is ok thankfully) I did pretty well considering. I more or less didn't eat while I was in the hospital and didn't eat enough while I was camping either.
IW
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07-27-2012, 06:16 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 July 27th, 2012
BW: 213.4lb
Squats
mobility
155lb x 5
185lb x 5
225lb x 3
240lb x 5
275lb x 5
310lb x 5(+1)
Squats
135,145,155,165 - 4x10
Superset with
BB Bicep Curls
65lb - 3x10
75lb - 2x10
Thoughts
Well I'm repeating last cycle and I got 1 more rep than last week 1 so I'll call it a success!
IW
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07-30-2012, 06:21 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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Monday July 30th, 2012
BW: 213.0lb
Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 3
180lb x 3
205lb x 3
230lb x 3(+5)*
*See Thoughts
Dips
bw-x 10,10,12
Pull-Ups
bw x 8,7,7
Thoughts
My bench was feeling great today as I started out. I must have got excited because I pumped out 5 reps with one breath. Then I took a big breath and did 2 more... then I saw stars. Then I tried to do another and my arms instantly turned to jello and the bar fell back to my chest. My buddy pretty much had to pick the weight up off me... Damnit! I was starting to black out I think.
I re-attempted the set again and got to 8. I'm sure I could have easily gotten 9 on my first set if I would have just breathed properly. Ugh, that's a frustrating mistake.
I also tried a wider grip pull-up. Felt kind of nice. I think I may keep it up that way.
IW
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