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IronWorker - SS gone WestSide
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07-31-2012, 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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Tuesday July 31st, 2012
BW: 213.0lb
Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
155kg x 3
175kg x 3
200kg x 3(+0)
Deads
120kg - 3x10
Superset with...
Bar Rollouts
bw 3x11
Thoughts
Over 200kilos for reps. Not my best ever but I'm getting back up there again.
IW
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08-02-2012, 01:17 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 August 2nd, 2012
Conditioning
Rowing - Steady State
20min, easy pace
Thoughts
I've got a heavy couple weeks of squats coming up and I didn't want to sacrifice any strength so I went easy.
IW
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08-02-2012, 06:09 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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Thursday August 2nd, 2012
BW: 214.4lb
Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3
135lb x 3
155lb x 3
175lb x 3(+3)
95lb - 5x10
Hammer Grip Cable Row
160lb - 4x10
160lb x 12
Thoughts
A pretty good set of MP even though my front delt was buggin me. I think I tweaked it a bit on dips. Hopefully I can recover before bench next week.
Finally getting back up around where I was in military press again.
IW
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08-03-2012, 02:17 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 August 3rd, 2012
BW: 213.0lb
Squats
mobility
135lb x 5
185lb x 5
225lb x 3
265lb x 3
295lb x 2
330lb x 3(+0)
BB Bicep Curls
85lb x14
Thoughts
Only time for a short workout today. Parking nazis... Anyway, I was hoping to get another rep today but 4 just wasn't happening. I think my rowing on wednesday hurt my recovery a bit even though I took it pretty easy. It's a tough balance.
IW
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08-07-2012, 06:55 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 August 7th, 2012
BW: 214.2lb
Bench
bar x 10
115lb x 5
135lb x 5
155lb x 3
190lb x 5
215lb x 3
240lb x 1(+2)
Deadlifts
mobility
70kg x 5
100kg x 5
130kg x 5
150kg x 3
190kg x 1
210kg x 0
Pull Ups
bw x 9
Dips
bw x 10
Thoughts
Pure garbage.
Was hoping for a 240lb x 5-6 and should have had 210kg DL. I partied like I was 21 this weekend (which I'm not anymore) and ate pure garbage for food... guess I deserved it.
I think we're going to call this week a deload and repeat next week. (My workout buddies experienced a similar performance...)
IW
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08-08-2012, 05:30 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 August 8th, 2012
Conditioning
Rowing - Steady State
35min
Thoughts
Still flailing with my cardio schedule.
IW
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08-09-2012, 06:57 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 August 9th, 2012
Deload Week...sort of
BW: 215.2lb
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
160lb - 2x10
180lb x 11
Thoughts
Hopefully I can redo this week and have better results. I'm going to keep it tame this weekend.
IW
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08-10-2012, 05:59 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 August 10th, 2012
Conditioning
Rowing - Steady State
37.5min
Thoughts
I'm slowly getting better at rowing.
IW
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08-13-2012, 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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Monday August 13th, 2012
BW: 214.4lb
Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 3
190lb x 5
205lb x 3
240lb x 1(+3)
Dips
bw x 10,10,10,12,12
Pull-Ups
bw x 9,8,7,6,5
Thoughts
Well my bench was better than last week's disaster but still not where I should be. I have hit 240x5 before so I should be able to at least hit that .... I went for it but got super wobbly and couldn't do it. The whole set was pretty wobbly... I dunno what the fuck.
My weekend nutrition was not too bad. Kept the beer intake pretty minimal and meals were reasonable and more or less on time. My sleep last night was not that great but I still thought I could do better than I did today. Once again I'm frustrated with bench.
IW
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08-15-2012, 09:47 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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Tuesday August 14th, 2012
BW: 214.2lb
Deadlifts
mobility
90kg x 5
110kg x 5
135kg x 3
170kg x 4
187.5kg x 2
210kg x 1(+0)
Deads
90kg - 5x10
Superset with...
Bar Rollouts
bw 5x12
Thoughts
New max deads at 210kg (462.75lb). I'm really hoping I can make at least one more cycle. My buddy topped out at 211kg a while ago... My form broke down a little bit but not too bad for a max lift. Not too too sore the next day... though my triceps are destroyed from Monday!
We did the 5x10 and bar rollouts quite quickly. Super sweaty.
IW
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