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IronWorker - SS gone WestSide
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01-08-2013, 12:15 AM
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Rank: Member
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Join Date: Dec 2012
Posts: 97
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Well I am not an Iron worker. But I want to know what we need to start ironwork.
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01-10-2013, 05:17 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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Ummm ... what?
lol I'm not an Iron Worker either I just thought it was a cool name and kind of a play on lifting weights ... iron plates... working the iron. I dunno.
IW
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01-10-2013, 05:20 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 January 10th, 2013
BW: 195.4lb
Flat Bench
bar x 10
115lb x 8
145lb x 5
165lb x 3
195lb - 3x10
DB Chest Flys
22.5lb 2x10, 1x12
Dips
bw x 5
bw + 25lb x 5
bw - 2x5
Thoughts
Remind me not to do flys before dips... holy crap I was useless on dips.
IW
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01-11-2013, 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 January 11th, 2013
BW: 194.8lb
Back Squats
mobility
bar x 8
135lb x 8
175lb x 5
205lb x 3
225lb x 10
245lb x 10
225lb x 10
Omg.
Hamstring Curl
30lb x 12
35lb 2x10
Thoughts
My legs are fvcked.
I haven't squatted in nearly a month (sadly) and it really shows in my conditioning.
IW
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01-14-2013, 05:40 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 January 14th, 2013
BW: 195.2lb
Flat Bench
bar x 10
135lb x 8
155lb x 5
175lb x 3
195lb x 10
205lb x 10
195lb x 10
Dips
bw x 5
bw + 25lb x 10
bw + 35lb x 9
bw + 25lb x 11
Pec Deck
90lb x 10
100lb x 14
110lb x 10
Thoughts
I think that was a PR for my best 3x10. At least in the somewhat recent history.
Dips went a lot smoother because we didn't do chest first this time.
IW
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01-15-2013, 05:33 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 January 15th, 2013
BW: 195.2lb
Deadlifts
mobility
60kg x 8
90kg x 5
110kg x 3
130kg x 10
135lb x 10
135lb x 10
Leg Press
2 plates x 8
3 plates x10
4 plates x 10
4 plates x 12
Superset with...
Hamstring Curls
35lb x 12,11,10
Thoughts
Didn't want to have a repeat of last time so I kept DLs pretty light. I can still feel that my back isn't 1005 but felt good to keep it light.
Kept the ROM fairly limited on leg press and it also feels a lot better on my back.
IW
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01-16-2013, 02:20 AM
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Rank: Member
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Join Date: Dec 2012
Posts: 97
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You are really funny .... Right it is a cool name.
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01-17-2013, 05:05 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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Wasn't exactly going for "funny" but thanks. ha
IW
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01-17-2013, 05:07 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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Thursday January 17th, 2013
BW: 195.4lb
Seated BB Military Press
bar x 8
75lb x 5
95lb x 3
115lb x 10
125lb x 10
115lb x 11
Pull Ups
bw x 13,8,6
EZ Bar Standing Curls
40lb x 12
50lb x 10
50lb x 9
Thoughts
Had a very refreshing sleep last night which led to a decent performance on MP. I'm happy with that.
IW
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01-18-2013, 12:03 AM
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Rank: Member
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Join Date: Dec 2012
Posts: 97
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Quote:
Originally Posted by iron_worker
Thursday January 17th, 2013
BW: 195.4lb
Seated BB Military Press
bar x 8
75lb x 5
95lb x 3
115lb x 10
125lb x 10
115lb x 11
Pull Ups
bw x 13,8,6
EZ Bar Standing Curls
40lb x 12
50lb x 10
50lb x 9
Thoughts
Had a very refreshing sleep last night which led to a decent performance on MP. I'm happy with that.
IW
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It is great that you at least have a great sleep. For me it is totally like not possible.
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