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IronWorker - SS gone WestSide
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07-04-2013, 06:48 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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Thursday July 4th, 2013
Deload Day
BW: 195.0lb
Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3
135lb x 3
Box Squats (lower box ... ~ parallel)
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3
255lb x 2
275lb x 1
Wide Grip Chest Supported Row
45s + 25s - 3x10
Ez Bar Curls
65lb - 2x10
55lb x 8
Thoughts
I'm going again this weekend and will be gone Monday/Tuesday so another step backwards in nutrition and sleep I'm sure.
IW
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07-06-2013, 11:23 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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Saturday July 6th, 2013
Extra Workout
BW: 193.0
Wide Grip Pull Ups
bw x 10,9,7
Hanging Leg Raises
bw x 15,13,10
Walking Lunges
bw + 70lb - 2x20 paces
Thoughts
Since I'm leaving and will miss Monday and Tuesday workout I decided to do a little bit of an extra day.
I forgot how hard lunges are!
IW
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07-11-2013, 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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Thursday July 11th, 2013
BW: 194.6lb
Flat Bench
bar x 10
115lb x5
135lb x 10
155lb x 10
155lb x 9
135lb x 8
Done with a 3-1-3 tempo.
Cable Lat Pull Down
70lb x 10
65lb x 10
60lb x 8
Seated DB Skull Crusher
40lb x 10
50lb x 10
60lb x 7
Pec Deck
90lb x 12
110lb x 12,10
Thoughts
Back to high volume week. It's a deep burn.
IW
Last edited by iron_worker; 07-19-2013 at 03:32 PM.
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07-12-2013, 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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Friday July 12th, 2013
BW: 195.2lb
Box Squats
mobility
bar x 10
135lb x 5
185lb x 5
225lb x 10
255lb x 10
265lb x 10
Hanging Leg Raises
bw x 12,10,10
Superset with...
Back Extensions
bw + 35lb - 3x12
Thoughts
Dropped down to a lower box for squats. Puts me right around parallel ... wow what a difference it made. Soooo much weaker.
IW
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07-15-2013, 06:20 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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Monday July 15th, 2013
BW: 194.6lb
Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3
135lb x 5
145lb x 5
145lb x 5
140lb x 5
140lb x 5
Various Grip Pull Ups
bw x 10,10,7
Cable Tricep Extensions
62.5lb x 12,10,9
Standing DB Curls (1min rest)
25lb x 12,10
22.5lb x 8
Thoughts
Triceps are a poppin.
IW
Last edited by iron_worker; 07-19-2013 at 03:31 PM.
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07-16-2013, 06:27 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 16th, 2013
BW: 194.6lb
Sumo Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3
140kg x 5
150kg x 5
150kg x 5
160kg x 5
160kg x 5
Hamstring Curl
50lb x 12
45lb x 12
40lb x 12
Thoughts
Still struggling with the form. When I can get it just right it seems to work pretty well. I did do better than last 5x5 day so that's good.
Also struggling with my feet sliding on the platform... really need proper lifting shoes...
IW
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07-18-2013, 08:33 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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Thursday July 18th, 2013
BW: 195.0lb
Parallel Box Squats
mobility
135lb x 8
185lb x 5
225lb x 3
275lb x 5
275lb x 5
275lb x 5
255lb x 5
255lb x 5
Bench Press
bar x 10
135lb x 8
185lb x 5
205lb x 5
225lb x 5
225lb x 5
Thoughts
The workout buddy needed to do a combined day so I did that with him. I'll try to get back tomorrow and do some of the accessory work and maybe some cardio.
IW
Last edited by iron_worker; 08-08-2013 at 06:23 PM.
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07-19-2013, 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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Friday July 19th, 2013
Extra Workout ... Sort of
BW: 195.0lb
Dips (super depth)
bw x 12,12,10,8
...super set with...
Pull Ups (varying grip)
bw x 10,8,7
Back Extensions
45lb x 10,10,12
...superset with...
Hanging Leg Raises
Bw x 12,12,10
Pull Throughs
70lb - 3x10
...superset with...
Pec Deck
100lb x 12,10,7
Thoughts
I came back and did some accessory work that would have gone with yesterday's big lifts. Felt like a pretty good workout.
IW
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07-22-2013, 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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Monday July 22nd, 2013
BW: 195.2lb
Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3
135lb x 2
155lb x 2
165lb x 1
145lb x 3 paused
145lb x 3 paused
Hammer Strength Seated Row
2 plates - 3x10
Cable Tricep Extensions
60lb x 12,11,10
Seated DB Curls
22.5lb x 12,10,7
Thoughts
Super tired today. Fvckin Mondays.
IW
Last edited by iron_worker; 07-25-2013 at 06:16 PM.
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07-23-2013, 06:36 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 23rd, 2013
BW: 195.0lb
Sumo Deadlifts
mobility
60kg x 8
100kg x 5
120kg x 3
150kg x 3
160kg x 2
170kg x 2 (+1)
170kg x 2 (+1)
160kg x 3 (+1)
Leg Press
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
...superset with...
Hamstring Curls
50lb x 12,11,10
Thoughts
Got an extra rep on each of my top sets as compared to last time we did heavy sumos so that's a positive.
IW
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