IronWorker - SS gone WestSide
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07-09-2008, 01:08 PM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Quote:
Originally Posted by iron_worker
Personally, it really bugs me to just keep banging away at the same weight time after time. I know its all in my head but having that progression each time is what keeps me coming back.
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Sometimes that's the nature of the beast. If you could add 5lbs to an exercise every week, in 4 years you'd be lifting well over 1000lbs
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"Pain don't hurt" - Dalton
"NO, this is my squat rack. Go get your own!"
"Damn that's shit heavy" - Wolf
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07-09-2008, 06:26 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Quote:
Squats
- bar x 5
- 135lbs x 5
- 175lbs x 3
- 195lbs x 2
- 215lbs x 1
- 230lbs 3x5,1x1
Once again poor nutrition/rest coming into it blocked my way on this one. It was like hitting a brick wall on the 4th set. Very frustrated.
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What's your cardio looking like? Any GPP? It could be as simple as increasing your work capacity through doing strongman type cardio such as wheelbarrowing or pulling a sled. And you certainly don't need to go out and buy a $180 masterpiece either. Mine was free from some stuff out in my garage.. My truck tire weighs 50 lbs by itself, so I took a paint can and started filling it up with the beach sand I've been pulling on until I hit 70 lbs.
Invaluable IME because after doing this for a couple of months now, not only has my strength shot up on my squats and deads, but I don't need to rest between sets half as long as I've done in the past.
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07-09-2008, 08:47 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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Wednesday July 9th/2008
Weight: Hovering around 179lbs. I didn't gain or lose I don't think. Which considering I haven't done anything for a week I'm just happy not too have lost.
Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-140kg 3x3 (old PR)
Well this was a tough pull but this was my old 3x3 PR. It was definately not as hard as I remember it was last cycle though. So hopefully I still have another progression or so in me for deads. That would be sweet.
Front Squats
bar x 5
95lbs x 5
115lbs x 3
135lbs x 5
145lbs x 5
155lbs x 5
Decided to ramp it up a bit. Felt nice. Awesome depth and held perfect back arch the whole time.
Standing BB Military Press
- bar x 5
- 75lbs x 3
- 95lbs x 2
- 115lbs x 1
- 125lbs 3x3
I think I might have been supposed to do 120lbs this time but I was feeling strong and feeling like I should make up for the lost week of time. I really want to hit 135lbs 3x3 but we'll see.
Pull-ups
bw+25lbs x 3,3,3
bw x 6
One rep better then last time I did this on dead day. Nice.
Dips
bw x 5
bw+20lbs x 10
bw+30lbs x 10
bw +45lbs x 8
Felt strong here again.
Diet
Diet was not too bad today. The kitchen is slowly getting peiced back together so its getting better. However, its still not where I want it to be so I'm not going to post it up.
Thougths
Its good to be back.
IronWorker
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07-09-2008, 08:51 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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Darkhorse: I think the sled drags would be some sweet HIIT. I think it would be way better then sprinting because it would feel more like weight training which is much more motivating to me. Also, I hear it helps with DOMS which would be great too.
IronWorker
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07-09-2008, 08:54 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Oh definately. Especially in conjunction with your goals.
Today I did 12 one minute pulls w/ 70 lbs in beach sand. My legs were killing me from my previous ME squat day, but now a few hours later they feel a little better with the increase in blood flow.
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07-09-2008, 10:16 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Quote:
Today I did 12 one minute pulls w/ 70 lbs in beach sand. My legs were killing me from my previous ME squat day, but now a few hours later they feel a little better with the increase in blood flow.
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That is the true beauty of sled work it really helps flush out doms.I def agree on getting one IW,it sure is a great tool.
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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe
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07-10-2008, 06:21 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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I think it would be pretty sweet to bring one to work and drag it out in the park at lunch. However, I think I'd get some strange looks especially with it sitting beside my desk.... lol imagine if it was a tire.
IronWorker
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07-12-2008, 07:00 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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Saturday July 11/2008
Squats
- bar x 5
- 135lbs x 5
- 195lbs x 3
- 215lbs x 1
- 235lbs 3x3
Changed down to 3x3. This was harder then it should have been....
Bench
- bar x 6
-135lbs x 4
-175lbs x 2
-195lbs x 1
-210lbs 3x3
This was also harder then it should have been.
BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-55kg 4x8
Good form, solid.
Hanging Leg Raises
bw x10,8,5
Weak.
Pallof Press - variation
40lbs 3x5
Added in a torso twist to each rep. Much harder.
Thougths
Hopefully the weekday workouts feel easier.
IronWorker
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07-12-2008, 07:06 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Get some good rest. Hopefully that will help. Numbers are looking good.
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07-12-2008, 07:19 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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what's left to do on the house?
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