IronWorker - SS gone WestSide
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04-02-2013, 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 April 2nd, 2013
BW: 192.8lb
Deadlifts
mobility
70kg x 8
120kg x 5
140kg x 3
160kg x 10
155kg x 10
150kg x 10
Leg Press
2 plates x 8
4 plates x 10
5 plates x 10,8
Superset with...
Hamstring Curl
50lb x 10,10,9
Thoughts
A pretty strong workout.
IW
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04-05-2013, 07:51 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 April 5th, 2013
BW: 194.6lb
Seated BB Military Press
bar x 8
65lb x 8
95lb x 5
115lb x 3
135lb x 10
125lb x 10
115lb x 13
Pull Ups
bw x 12,9,7
BB Bicep Curl
75lb x 9
65lb - 2x10
Thoughts
MP seems to be at a bit of a plateau. hmmm
IW
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04-05-2013, 07:53 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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Friday April 5th, 2013
BW: 193.0lb
Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3
275lb x 8
245lb - 2x10
Hanging Leg Raises
bw x 12,12,12
Superset with...
Back Extensions
bw + 25lb - 3x12
Thoughts
I'm at some sort of weird transition phase on the form of my squats and it's making it really tough. wah
I'm moving to a narrower stance. It seems to give me more control in the hole but I can't go quite as low.
IW
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04-09-2013, 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 April 9th, 2013
BW: 192.8lb
Flat Bench
bar x 10
135lb x 8
165lb x 5
185lb x 3
215lb x 10
210lb x 10
205lb x 8
Dips
bw + 25lb - 3x10
Chest Flies
22.5lb x 10
25lb x 10
27.5lb x 10
Thoughts
I had a sh!t @ss sleep the night before and my performance reflected it, big time.
IW
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04-09-2013, 06:17 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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Tuesday April 9th, 2013
BW: 193.4lb
Deadlifts
mobility
70kg x 8
120kg x 5
140kg x 3
160kg x 10
160kg x 10
150kg x 10
Leg Press
3 plates x 10
4 plates x 10
5 plates x 10
Superset with...
Hamstring Curl
50lb x 12,11,10
Thoughts
Sleep this week is crap so far. arg Managed a half way decent workout though.
IW
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04-11-2013, 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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Thursday April 11th, 2013
BW: 193.2lb
Seated BB Military Press
bar x 8
65lb x 8
95lb x 5
115lb x 3
135lb x 10
135lb x 10
115lb x 11
Pull Ups
bw x 14,10,7
BB Bicep Curl
Skipped
Thoughts
Got 2 sets of 10 out with 135lb on MP which is a first for me I think. Really killed me for that last set though.
Rocked more pull ups than I ever have as well so my biceps felt killed by the end. Didn't feel the need to do anymore bicep work.
IW
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04-12-2013, 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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Friday April 12th, 2013
BW: 192.2lb
Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3
275lb x 10
265lb x 10
245lb x 10
Hanging Leg Raises
bw x 13,12
Superset with...
Back Extensions
bw + 35lb x 10,12
Thoughts
Had a lot better squat day than last time. 275lb x 10 felt easier than it did last time for 8.
IW
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04-15-2013, 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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Monday April 15th, 2013
BW: 193.6lb
Flat Bench
bar x 10
135lb x 8
165lb x 5
195lb x 3
225lb x 8
205lb x 10
195lb x 10
Dips
bw + 35lb - 2x10
bw x 20
Chest Flies
22.5lb x 10
27.5lb - 2x10
Thoughts
Not the greatest of sleeps coming in but not a terrible result. My endurance suffered more than my max strength.
IW
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04-16-2013, 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 April 16th, 2013
BW: 193.2lb
Deadlifts
mobility
70kg x 8
120kg x 5
140kg x 3
165kg x 10
160kg x 10
150kg x 10
Leg Press
4 plates x 10
5 plates x 10
5 plates x 10
Superset with...
Hamstring Curl
60lb x 9
50lb x 12,10
Thoughts
Small increases across the board on lifts from last time. Can't complain.
IW
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04-18-2013, 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 April 18th, 2013
BW: 195.2lb
Seated BB Military Press
bar x 8
65lb x 8
95lb x 5
115lb x 3
135lb x 10
135lb x 10
125lb x 10
Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3
275lb x 10
255lb x 10
Pull Ups
bw x 13.75
Thoughts
Heading out of town tomorrow after work so we did a condensed thurs/fri workout. These workouts are always tough.
I also went up 2lb... ate an entire pizza last night. Oops.
IW
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