IronWorker - SS gone WestSide
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05-10-2013, 05:49 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 May 10th, 2013
BW: 195.8lb
Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3
275lb x 10
265lb x 10
255lb x 10
Thoughts
Back extension machine was out of order and I could barely stand up by the end of this workout. My god... PR 3x10 though.
IW
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05-13-2013, 05:55 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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Monday May 13th, 2013
BW: 195.6lb
Flat Bench
bar x 10
135lb x 8
175lb x 5
195lb x 3
225lb x 8
205lb x 8
185lb x 10
Dips
bw + 25lb x 10,10,8
Chest Flies
20lb x 10
27.5lb x 10
25lb x 10
Thoughts
Last week I had an awesome bench day and this week it's pure garbage. I woke up a few times last night so I was a bit tired this morning but I was not expecting the train wreck that was today's workout.
IW
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05-14-2013, 06:26 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 May 14th, 2013
BW: 194.8lb
Deadlifts
mobility
60kg x 8
120kg x 5
140kg x 3
170kg x 10
150kg x 10
150kg x 10
Leg Press
2 plates x 10
3 plates - 2x10
Superset with...
Hamstring Curl
50lb - 3x12
Thoughts
Well it was a better day than yesterday. The benchmark I keep comparing myself to on deads is when I did 182.5kg x 10 way back when ... I'm getting back to that slowly. That was also when I was 20lb heavier.
My quads are STILL sore from Friday squats ... hence the easier leg press workout. Pressing my quads against the pads to do hamstring curls actually really hurt. Yikes.
IW
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05-17-2013, 01:37 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 May 17th, 2013
BW: 196.2lb
Seated BB Military Press
bar x 8
65lb x 8
95lb x 5
115lb x 3
140lb x 10
135lb x 10
135lb x 8
Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3
275lb x 6
225lb x 10
Pull Ups
bw - 2x10
Hanging Leg Raises
bw - 2x12
Thoughts
Press went pretty good and squats ... well ... was a flaming pile of shit. I think I'm still messed up from last week's squats. wtf
IW
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05-27-2013, 05:52 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 May 27th, 2013
BW: 197.6lb
Flat Bench
bar x 10
135lb x 8
165lb x 5
195lb x 3
225lb x 10
205lb x 10
195lb x 10
Dips
bw + 25lb x 10,10,9
Chest Flies
25lb x 10
30lb x 10
27.5lb x 10
Thoughts
I missed a week last week cause I was out at the farm. Carbo-overload out there I tell ya. I'm surprised I didn't gain more weight.
Workout went decent although my endurance was lacking.
IW
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05-29-2013, 06:10 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 May 29th, 2013
BW: 197.0lb
Deadlifts
mobility
60kg x 8
120kg x 5
140kg x 3
160kg x 10
140kg x 10
140kg x 10
Leg Press
3 plates - 2x10
4 plates x 10
Hamstring Curl
50lb x 14,11,9
Thoughts
My back was tweaked for no apparent reason going in to deads so I decided to keep it light and work on form. I was watching some youtube videos about trying to activate the glutes and hams more since I've determined my deadlift is probably quad dominant.
I also had been going low and wide on the leg press machine ... did some experimenting today and maybe a higher foot position can suit me better. Will have to play around with that more.
IW
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05-30-2013, 06:18 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 May 30th, 2013
BW: 195.6lb
Seated BB Military Press
bar x 8
65lb x 8
95lb x 5
115lb x 3
135lb x 10
125lb x 10
115lb x 10
Tricep Extensions
65lb x 10
72.5lb x 10
80lb x 10
Superset with...
Bicep Curls
45lb x 10
50lb x 10
50lb x 10
Thoughts
Trying to get back in the swing of things again after my week off.
IW
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05-31-2013, 06:00 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 May 31st, 2013
BW: 195.2lb
Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3
275lb x 10
Box Squats +2"
135lb x 5
185lb x 5
225lb x 5
275lb - 5x5
Hanging Leg Raises
bw x 12,12,10
Superset with...
Back Extensions
bw + 35lb - 3x12
Thoughts
Part way through squats today we decided to try box squats. Kind of getting burned out on regular old squats so I think it will be a good change. Trying to go nice and wide and really work on the out of the hole hip flexor power.
IW
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06-03-2013, 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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Monday June 3rd, 2013
BW: 196.4lb
Flat Bench
bar x 10
135lb x 8
165lb x 5
195lb x 3
225lb x 7
185lb - 2x10
Dips
bw + 25lb x 10,8
bw x 15
Chest Flies
25lb x 10
30lb x 8
25lb x 10
Thoughts
Couldn't help but feel a bit disappointed with today's performance. Feel like I'm plateauing or even regressing.
IW
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06-04-2013, 10:52 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 June 4th, 2013
BW: ?
Deadlifts
mobility
60kg x 8
120kg x 5
150kg x 3
170kg x 3,3,2
I have been doing "touch-n-go" style deads. I decided I need some work on my lift off ... oh boy do I ever need work.
Sumo Deads
100kg x 5
120kg x 5
140kg x 5
Thoughts
Rough day on deads. Had to do a quick lunch time workout and it didn't pan out so great.
Decided to try something different with sumo deads and I may have to experiment more with it on a fresh day. It seems to help recruit more glutes/hams and give my low back a little break which I think I need.
IW
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