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  #2111  
Old 11-05-2013, 05:35 PM
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iron_worker iron_worker is offline
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Tuesday October 5th, 2013

BW: 196.0lb

Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3

265lb - 5x3


Hanging Leg Raises
bw x 10,10,10

...superset with...

Back Extensions
bw + 45lb x 10,10,12


Thoughts

My squat was actually a significant drop in performance since the last time we did 5x3 and I'm not exactly sure why ... Maybe I was squatting a bit wider? I dunno. It was definitely all I could do to work through those sets though.

IW
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  #2112  
Old 11-07-2013, 05:07 PM
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iron_worker iron_worker is offline
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Thursday November 7th, 2013

BW: 196.4lb

Flat Bench
bar x 10
135lb x 8
16lb x 5
185lb x 3

215lb x 3,3
210lb x 3
205lb x 3,3


Standing BB Row
135lb - 4x12


Cable Tricep Extension
65lb x 12,10,9


Thoughts

I'm on a continuous steady decline and I actually don't know what to do.

IW
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  #2113  
Old 11-09-2013, 05:18 PM
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iron_worker iron_worker is offline
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Saturday November 9th, 2013

BW: 196.6lb

Sumo Rack Deadlifts
mobility
135lb x 8
225lb x 5
315lb x 3

365lb x 3
385lb x 3
405lb x 3
405lb x 4


Leg Press
3 plates x 12
4 plates x 10
5 plates x 10

...superset with...

Hamstring Curl
50lb x 15,12,10


Thoughts

Doing rack pulls felt really nice to get some real weight on the bar. Also, it's been way too long since we've done a full DL day with both accessories...

IW
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  #2114  
Old 11-12-2013, 05:17 PM
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iron_worker iron_worker is offline
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Angry

Tuesday November 12th, 2013

Deload Week

BW: 195.6lb

Bench
bar x 10
115lb x 8
135lb x 5
165lb x 3

185lb - 3x3 - Rest Paused


Conventional Deads
mobility
70kg x 8
100kg x 5
120kg x 3

150kg - 3x3

Pull Ups
bw x 8,7,6


Thoughts

My trap is mega sore and I'm not too sure why...

IW
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  #2115  
Old 11-14-2013, 04:58 PM
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iron_worker iron_worker is offline
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Thursday November 14th, 2013

BW: 195.2lb

Seated Military Press
bar x 10
75lb x 8
95lb x 5

115lb - 3x3 (rest paused)


Squats
mobility
bar x 10
135lb x 8
185lb x 5

205lb x 3
225lb x 3
225lb x 3


Tricep Extensions
72.5lb x 12,10,9


Thoughts

I've been squatting wider stance lately (more power-lifter style stance) and I'm struggling with it. My hip flexibility is just barely there and my power out of the hole is way down even though I can't even squat as deep as my narrow stance. I'm not really sure if I should keep trying to learn the wider stance or if it's a lost cause?

IW
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  #2116  
Old 11-18-2013, 05:20 PM
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iron_worker iron_worker is offline
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Monday November 18th, 2013

BW: 196.0lb

Narrow Grip Incline Bench
bar x 10
95lb x 8
115lb x 5

135lb x 10
145lb x 10
155lb x 10
drop set
135lb x 10


Hammer Strength Row
2 plates x 12,12,11

Dumbell Skull Crusher
40lb x 8
60lb x 10
65lb x 9
55lb x 10

Pec Deck
110lb x 12
115lb x 12
120lb x 10


Thoughts

My trap has really been bugging me from pressing so I thought I'd try incline instead of flat. It felt pretty good but still bugged the trap.

IW
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  #2117  
Old 11-19-2013, 05:27 PM
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iron_worker iron_worker is offline
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Tuesday November 19th, 2013

BW: 195.6lb

Conventional Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3

140kg x 8
150kg x 8
160kg x 8


Leg Press
3 plates x 12
4 plates x 12
5 plates x 10

...superset with...

Hamstring Curls
60lb x 10
50lb x 12,10


Thoughts

I felt like I probably could have gone a bit heavier on deads today. Unfortunately, I feel like I've been holding back lately because everything seems to not be going that great... Finally today felt pretty solid.

IW
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  #2118  
Old 11-20-2013, 01:12 AM
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TALO TALO is offline
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Location: Alberta , Canada
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Nice to see you are still logging. But geeze man keep it to either pounds or kilos - haha !!
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  #2119  
Old 11-21-2013, 05:22 PM
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iron_worker iron_worker is offline
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It's just me left. lol Seriously. This whole section of the forum is basically my own personal journal for the last year or so.

The deadlift pads have kilo plates and everything else is pounds so that's why. Kind of annoying but easier than trying to remember conversions in my head.

IW
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  #2120  
Old 11-21-2013, 05:25 PM
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iron_worker iron_worker is offline
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Thursday November 21st, 2013

BW: 196.0lb

Flat Bench
bar x 10
115lb x 8
135lb x 5
165lb x 5

185lb x 8,8,10


Pull Ups
bw x 10,8,6


Laying BB Skull Crusher
45lb x 10
65lb x 10
45lb x 15


Thoughts

For some reason my back has been super screwed up for the last two days. The muscle directly under my scapula has just been burning and aching and I don't really know why. I'm wondering if I sat at my desk weird or slept on it funny or what?! I thought the gym would affect it more but it didn't really. It made it feel better if anything? So weird.

IW
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