Hey there!
It looks like you're enjoying our bodybuildng forum but haven't created an account yet. Why not take a minute to register for your own free account now? As a member you get free access to all of our bodybuilding forums and posts plus the ability to post your own messages, communicate directly with other members and much more. Register now!
Already a member? Login at the top of this page to stop seeing this message.
|
IronWorker - SS gone WestSide
|
|
07-09-2008, 01:08 PM
|
|
Rank: Middleweight
|
|
Join Date: Nov 2005
Posts: 2,238
|
|
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.
|
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
__________________
"Pain don't hurt" - Dalton
"NO, this is my squat rack. Go get your own!"
"Damn that's shit heavy" - Wolf
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
|
07-09-2008, 06:26 PM
|
Rank: Light Heavyweight
|
|
Join Date: Mar 2005
Location: CA
Posts: 4,174
|
|
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.
|
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.
__________________
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
I can be found at To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
|
07-09-2008, 08:47 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
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
|
07-09-2008, 08:51 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
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
|
07-09-2008, 08:54 PM
|
Rank: Light Heavyweight
|
|
Join Date: Mar 2005
Location: CA
Posts: 4,174
|
|
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.
|
07-09-2008, 10:16 PM
|
|
Rank: Middleweight
|
|
Join Date: Aug 2007
Location: Australia
Posts: 2,029
|
|
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.
|
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.
__________________
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
My Youtube To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
|
07-10-2008, 06:21 AM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
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
|
07-12-2008, 07:00 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
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
|
07-12-2008, 07:06 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: NC
Posts: 3,268
|
|
Get some good rest. Hopefully that will help. Numbers are looking good.
|
07-12-2008, 07:19 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Aug 2007
Posts: 4,221
|
|
what's left to do on the house?
|
|
|
Currently Active Users Viewing This Thread: 10 (0 members and 10 guests)
|
|
| |
|