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IronWorker - SS gone WestSide
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08-16-2012, 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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Thursday August 16th, 2012
BW: 214.4lb
Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3
145lb x 5
165lb x 3
180lb x 1(+3)
95lb,105lb,115lb,115lb,125lb - 5x10
Hammer Grip Cable Row
160lb - 3x10
160lb - 2x12
Thoughts
Well considering my bench performance I'm not too surprised that my military press wasn't quite up to snuff. arg
IW
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08-17-2012, 11:14 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 August 17th, 2012
BW: 213.8lb
Squats
mobility
155lb x 5
185lb x 5
225lb x 3
275lb x 4
315lb x 2
350lb x 1(+0)
225lb x 10
BB Bicep Curls
95lb x10
Thoughts
Lunch time work out so I had to get in and out quick... I was really nervous about this lift since I missed it last month. Damn happy about making it. The whole gym knew about it too. I was not quiet about it. ha
Feeling pretty damn good right now. Two new maxes this week.
IW
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08-21-2012, 05:57 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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Monday August 21st, 2012
Conditioning
Rowing - Steady State
40min
Thoughts
I've learned to put on a show or something on the laptop and rowing isn't so fricken boring. Stll not my favorite activity however.
I went slow on this workout cause I managed to get a nail stuck into my wrist this weekend so it's pretty sore still. Fortunately no veins or tendons were hit but I'm on some antibiotics to clear up a bit of infection.
IW
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08-22-2012, 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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Tuesday August 21st, 2012
Deload Week
BW: 217.0lb
Bench
bar x 10
125lb x 5
135lb x 5
155lb x 5
225lb x 3
Deadlifts
mobility
90kg x 5
110kg x 5
140kg x 3
160kg x 5
Pull Ups
bw x 10
Thoughts
Weight is sky high. I'm on a round of antibiotics so I think that is why. One of the possible side effects is water retention...
IW
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08-22-2012, 05:50 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 22nd, 2012
Deload Week
BW: Scale wasn't working...
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 - 3x10
180lb x 11
Thoughts
Leaving on a trip tomorrow so I had to do a strange workout week.
IW
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08-27-2012, 05:58 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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Monday August 27th, 2012
BW: 216.0lb
Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 5
175lb x 5
195lb x 5
220lb x 5(+7)
Dips
bw x 12,12,12,12,11
Pull-Ups
bw x 8,6,5
Thoughts
By the numbers this puts me at a best ever theoretical max for bench. Though these higher rep lifts I don't trust the calculator as much. Anyway, it's good to see some progress regardless.
Today I tried moving my grip in about an inch for bench. It felt a little weird but also felt like I could grind out more reps. When I bench a bit wider it feels like I just would get stuck immediately. So maybe I'll work with it like this for a while.
I was totally gassed from dips and my pull ups suffered majorly.
IW
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08-28-2012, 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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Tuesday August 28th, 2012
BW: 216.2lb
Deadlifts
mobility
90kg x 5
110kg x 5
135kg x 3
145kg x 5
167.5kg x 5
190kg x 5(+2)
Deads
90kg - 4x10
Superset with...
Bar Rollouts
bw 4x12
Thoughts
Didn't have a lot of gusto today but managed to grind through a few reps.
IW
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08-29-2012, 05:45 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 29th, 2012
Conditioning
Rowing - Steady State
25min
Thoughts
Glutes were starting to ache and so I called it a bit short to hopefully save some for squats.
IW
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08-30-2012, 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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Thursday August 30th, 2012
BW: 216.4lb
Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3
130lb x 5
150lb x 5
165lb x 5(+4)
95lb,105lb,105lb,105lb,105lb - 5x10
Hammer Grip Cable Row
160lb - 2x10
180lb - 3x12
Thoughts
Did better than I have in a long time. Up there with my best.
IW
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08-31-2012, 01:22 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 31st, 2012
BW: 215.0lb (mid day)
Squats
mobility
135lb x 5
185lb x 5
225lb x 3
240lb x 5
280lb x 5
315lb x 5(+1)
135lb - 1x10
155lb - 4x10
BB Bicep Curls
65lb - 1x10
85lb - 2x10
75lb - 2x10
Thoughts
Matched my best squat ever so I can't complain much about that. Very solid week.
IW
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