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IronWorker - SS gone WestSide
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06-06-2013, 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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Thursday June 6th, 2013
BW: 193.0lb
Seated DB Press
27.5lb x 10
37.5lb x 5
50lb x 5
55lb x 5
60lb x 5
55lb x 5
50lb x 5
Chin Ups
bw x 10,7,6
DB Row
50lb x 10
65lb x 10
70lb x 10
75lb x 10
Thoughts
I needed a break from the usual so I did something different today. I think I really need to start varying the volume. I've been doing some reading on periodization.
IW
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06-07-2013, 12:03 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 June 7th, 2013
BW: 193.6lb
Box Squats
mobility
bar x 10
135lb x 5
185lb x 5
225lb x 3
275lb x 1
295lb x 3
315lb x 3
365lb x 1
385lb x 1
405lb x 0
365lb x 5
Hanging Leg Raises
bw x 12,12,10
Superset with...
Back Extensions
bw + 35lb - 3x12
Thoughts
Felt great to hit heavy weights again. I've never squatted that much before but this is off of a 18" box. Still happy with it though for only my second time at it in literally years.
IW
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06-10-2013, 12:45 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 June 10th, 2013
BW: 195.2lb
Flat Bench
bar x 10
135lb x 5
155lb x 8
165lb x 7
175lb x 6
155lb x 8
Done with a 3-1-3 tempo and 90s rest. OMG is that tough!
Sumo Deads
60kg x 8
100kg x 5
120kg x 3
140kg x 3
160kg x 3
160kg x 3
Thoughts
Had to do another quick lunch workout today. Tomorrow is my gf's surgery and there will definitely be no working out then. Not sure if Thurs/Fri will happen either so we'll see.
IW
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06-14-2013, 04:29 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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Friday June 14th, 2013
BW: 194.0lb
Seated Military Press
bar x 8
65lb x 8
85lb x 8
95lb x 7
85lb x 7
65lb x 8
Done using a 3-1-3 tempo. Soooo much burn!
Box Squats
mobility
bar x 10
135lb x 5
185lb x 5
225lb x 3
275lb x 8
295lb x 8
315lb x 8
315lb x 8
Wide Grip Pull Ups
bw x 8,6,4
Done with deliberately slow eccentric and concentric.
Thoughts
Decided to do a higher volume week. I think I'm going to build a new workout based on periodization of volume and intensity.
IW
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06-18-2013, 07:57 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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Tuesday June 18th, 2013
BW: 194.6lb
Flat Bench
bar x 10
135lb x 8
185lb x 5
205lb x 3
215lb x 5
225lb x 5
235lb x 4
215lb x 5
205lb x 5
Sumo Deads
60kg x 8
120kg x 3
140kg x 5
150kg x 5
160kg x 5
140kg x 5
140kg x 5
Thoughts
Summer is just so busy and I can't seem to get a full workout week in! This week is only a 2x week with combined exercise days. Not ideal.
I've also decided to switch to a program like this:
Week 1 - Hypertrophy: 3 x 6-10 (using 3-1-3 tempo for upper body lifts)
Week 2 - Power Building: 5x5 or similar
Week 3 - 5 x 1-3
Week 4 - Deload
So far I think I'm going to stick with the same mon, tues, thurs, fri setup with one day for each big lift. I think it could probably be fine tuned even more but I'll try this for now.
IW
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06-20-2013, 06:35 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 June 20th, 2013
BW: 194.2lb
Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3
135lb x 5
135lb x 5
135lb x 5
125lb x 5
125lb x 5
Box Squats
mobility
bar x 10
135lb x 8
225lb x 5
275lb x 3
315lb x 5
315lb x 5
325lb x 5
315lb x 5
315lb x 5
Thoughts
A week of the bare minimum lifts... not good. Also, since they were condensed all onto tues and thurs, I had one less day of rest and boy did it show. My groin was super tired from sumo deads and my front dealts were burnt from benching.
Oh well.
IW
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06-24-2013, 05:54 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 24th, 2013
BW: 195.2lb
Flat Bench
bar x 10
135lb x 8
175lb x 5
205lb x 3
225lb x 3
235lb x 3
245lb x 0
225lb x 0
Hammer Strength Lat Pull Down
1 plate x 6
2 plates x 10,10,8
Seated DB Skull Crusher
50lb x 6
65lb x 10,8,7
Thoughts
Wow. A depressing workout. Really depressing.
IW
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06-25-2013, 06:04 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 June 25th, 2013
BW: 195.8lb
Sumo Deadlifts
mobility
60kg x 8
120kg x 5
150kg x 3
160kg x 2
170kg x 1
170kg x 1 ... nearly passed out
160kg x 2
Step Ups
bw + 35lb - 3x10
Thoughts
Feels like I should be stronger with sumo deads. Feels like I'm just overall weaker than I should be right now. Not a fun feeling.
IW
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06-27-2013, 06:39 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 June 27th, 2013
BW: 194.6lb
Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3
135lb x 2
155lb x 1
165lb x 1
165lb x 1
145lb x 3
Box Squats
mobility
bar x 10
135lb x 8
225lb x 5
275lb x 3
315lb x 3
345lb x 3
355lb x 2
365lb x 2
Wide Grip Pull Ups
bw x 8
Drop set with
Chin Ups
bw x 3
Thoughts
Off to a wedding this weekend so yet another condensed day.
IW
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07-02-2013, 06:08 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 2nd, 2013
Deload Day
BW: 194.8lb
Flat Bench
bar x 10
135lb x 8
175lb x 5
205lb x 3
225lb x 2
Sumo Deads
60kg x 8
100kg x 8
120kg x 5
150kg x 3
Upright BB Row
45lb x 15
65lb x 10
Cable Tricep Extension
57.5lb x 12
Leg Press
2 plates x 8
4 plates x 13
Thoughts
Our new program entails 1 week of high volume, 1 week of moderate volume, 1 week of low volume/high intensity, and 1 deload week. We are doing the deload week now so we kept it easy.
IW
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