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IronWorker - SS gone WestSide



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  #581  
Old 10-16-2008, 08:50 PM
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Thursday Oct 16th/2008 - Lower 2


ME Parallel Box Squat
-bar x 5
-135lbs x 5
-185lbs x 3
-205lbs x 2
-225lbs x 1
-255lbs x 1
-275lbs x 1
-295lbs x 1 (10lb PR)
-300lbs x 1 (15lb PR!)

Very solid day! Everything just felt right. I wasn't sure if I'd hit 295 but when I did it felt so damn good. So I went right up to 300 to finally break into that 300 terrirtory. I think these are going to help my A2G free squats out alot once I come back.

Power Cleans
bar x 5
40kg x 5
50kg 8 x 2

Switched the cleans back to a more conventional speed work style rep scheme. I think this will be much more beneficial then what I was doing. I was really focusing on the pop off the floor.

Planks
front plank - 1:15
side plank - 1:00 min each
front plank - 1:30
side plank - 1:00 min each

My core was absolutely destroyed after box squats today. Planks were very tough.

Thougths

Holy squats batman. I really didn't think I'd be able to move that much weight but I'm damn glad I did!

I think my workout partner and I are going to switch to a true 3-day west side program soon. We're both feeling the strains of lifting heavy 4x per week.

IronWorker
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  #582  
Old 10-16-2008, 09:31 PM
FlyUSMC FlyUSMC is offline
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Congrats on the PR, that's sick.
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  #583  
Old 10-17-2008, 05:30 AM
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nice pr.
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  #584  
Old 10-17-2008, 06:16 AM
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Thanks boyz! I appreciate the support.


IronWorker
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  #585  
Old 10-18-2008, 09:43 AM
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Friday Oct 17th/2008 - Upper 2

Weighed out at 185.8lbs.

ME CG BB Military Press
bar x 8
75lbs x 5
95lbs x 3
115lbs x 2
135lbs x 1
155lbs x 1
160lbs x 1 (5lb PR!)
135lbs x 5

Had an awesome day. I just made a 5lb PR with this last week and another 5lbs this week. Sweet! It was the slowest grinder of a rep I've ever seen though. lol It felt like forever but the bar just kept creepin along. lol


DE BB CG Bench Press
bar x 8
95lbs x 5
125lbs 10x2


Skull Crushers
40lbs x 10
50lbs x 10, 10, 9


BB Bicep Curl
bar x 10
40lbs x 10, 10, 8

Thougths

The last two days have been awesome! Huge PR on squats and a 5lb PR 2 weeks in a row on press. I'm happy.

IronWorker
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  #586  
Old 10-18-2008, 12:48 PM
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Sick squats Dub,congrats on the 300 milestone.Nice pressing too.
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  #587  
Old 10-18-2008, 06:06 PM
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Thanks Hits! Gotta catch up to you somehow.... lol


IronWorker
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  #588  
Old 10-18-2008, 07:41 PM
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300's is amazing. Good Job , bud
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  #589  
Old 10-19-2008, 10:20 AM
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So if 300 is amazing what is the word for your 500? lol

Thanks Talo.

IronWorker
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  #590  
Old 10-19-2008, 10:29 AM
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a milestone
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