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IronWorker - SS gone WestSide
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03-10-2009, 06:01 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 March 10th/2009
30mins LISS on the Tmill
I'm hoping this will help with my leg recovery.
I also did some OH squat practice with my broom. My shoulders are really the limiting factor for me.
IW
Last edited by iron_worker; 03-10-2009 at 07:57 PM.
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03-11-2009, 04:21 AM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Some foam rolling can also help with recovery.
Your ankle mobility/stability and t-spine mobility will come into play when the broomstick gets heavier
If you're not already, you should get in some mobility work on those and some stability work on the ankle. IME those are the things that will be putting you ass over tea kettle
__________________
"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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03-11-2009, 06:31 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 definately agree on the ankle mobility. I really felt it last night when I went to bed.
I've always thought my recovery time was not that good but this just has been proving it. Is it normal for some people to have very different recovery times?
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03-11-2009, 08:36 AM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Yep. Everyone is different. Some recover faster or slower than other.
It could also be something to do with your lifestyle or training. Lack of sleep, stress, high volume workouts, training age (for a specific exercise), rest between workouts, leisure activities. I could go on all day (or at least a few more lines lol) but sufficed to say everything has its hat in the ring.
If your recovery has always been on the slow side, but has recently become much slower, take a look at anything that has changed lately. A few things can add up to a bigger impact. Don't forget about your recent diet shift, that's a biggie sometimes.
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03-11-2009, 09:46 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'm guessing zero carbs is really not helping the recovery. My sleep is pretty good, my calories are right around maintenance, I guess I could be stressed out a little...
I dunno. I think the main one is not having carbs.
IW
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03-11-2009, 06:38 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 March 11th/2009
Military Press
bar 8
65lb x 5
85lb x 5
95lb x 5
105lb x 5
115lb x 5
125lb x 5
135lb x 6
145lb x 3
I made one more rep on the 135lb set then I did last time so progress is progress.
Pull-Ups
bw 5x5
This is the best pull-up day I've had in quite a long time. I think its when I do bench press first I clench my shoulder blades together and tire out my back.
Flat DB Bench
45lb x 8
50lb x 10
55lb x 10
60lb x 8
65lb x 8
BB Curls
bar x 10
55lb x 12
65lb x 10
75lb x 8
DB Shrugs
55lb x 10
65lb x 10
75lb x 10
90lb x 10
DB shrugs feel way more natural to me.
Thoughts
Felt like a very strong workout which is a good counter to my last one. Although, my legs are still very tender. I'm hoping to hell they'll heal for friday but I may just have to take it easy.
IW
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03-14-2009, 09:28 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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Friday March 14th/2009
Weight: 190lb... Bah
Rack Pulls (6" above normal)
bar x 5
135lb x 5
185lb x 5
225lb x 8
245lb x 8
265lb x 10
285lb x 10
I overextended my back when I was warming up because I lifted the weight too fast.... Ouch. The tension from pulling actually made it feel better though.
Lunges
bar x 5
65lb x 10
85lb x 10
95lb x 10
This was actually really hard for me. Glutes are tight now.
Leg Raises
bw x 8,8,8
Thougths
A rushed workout but a good one.
IW
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03-14-2009, 10:16 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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good stuff dub. when do you get back to non-volume work?
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03-15-2009, 02:38 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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Thanks. I think I'll get back to strength training in another week or 2. However, over the weekend I managed to hurt my shoulder while snowmobiling. I hit a drift at an angle and I landed sideways and somehow took all the weight on my right shoulder. Oweeeee. Hopefully it doesn't take too long to heal up but its a hurting unit right now.
IW
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03-16-2009, 04:38 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 March 16th/2009
No workout today. My shoulder is F*ed. I guess I'll just be focusing on what I can do. Seems like all pushing and pulling is out.
Tmill
2min warmup
10min @ 4.5mph
10min @ 5.0mph
10min @ 5.5mph
6min @ 6.0mph
4min cool down
Wow, I was impressed with myself. For a fat out of shape guy I thought I did pretty good.
IW
Last edited by iron_worker; 03-16-2009 at 08:14 PM.
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