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IronWorker - SS gone WestSide
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03-25-2010, 07:21 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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03-27-2010, 08:33 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 26th/2010
LISS Cardio - Time/distance unknown
OUTSIDE! Woohoo!
IW
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03-27-2010, 02:51 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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Saturday March 27th/2010
Decline Bench
135lb 2x5
165lb x 3
185lb x 3
205lb x 2
225lb x 1
240lb 3x3
Front Squats
mobility
bar x 5
135lb x 4
165lb x 3
185lb x 1
200lb 3x3
Stiff Leg Rack Pull
135lb x 5
225lb x 4
265lb x 2
290llb 3x3
Seated DB Tricep Extension
skipped
Thoughts
I realize now that I did a 10lb jump across the board instead of the planned 5lb. Oops. Oh well, I finished all the lifts. lol
IW
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03-29-2010, 08:19 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 29th/2010
Bench
bar x 10
135lb 2x5
165lb x 4
185lb x 3
205lb x 1
215lb 5x5
Matched my old PR and definitely wasn't as much of a grinder as last time. Hoping to improve by an increment or maybe even two!
Squats
mobility work
bw x 8
bar x 5
135lb x 5
185lb x 3
205lb x 2
225lb x 1
235lb 5x5 +1
New PR!~ And I did an extra rep just for fun. lol
Unilateral DB Rows
85lb 3x8
These somehow keep increasing and I'm ok with that!
Thoughts
Next week will be PRs across the board. Whoa! ... or at least an attempt. lol
IW
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03-30-2010, 07:21 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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good luck next week 
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03-30-2010, 09:42 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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Thanks Pity. Yesterday's workout destroyed me. My whole body feels tired today.
I think when this 5x5 comes to an end I'm going to need a week deload before starting up the 3x3. Or do you think the first couple weeks of 3x3 will be "easy" enough that it will work as a deload of sorts?
IW
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03-30-2010, 04:26 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 30th/2010
Sprints - Soccer Field
5 cycles:
1 length of the soccer field : 1 min rest
The sprint started out at about 15s and the last one was 20s. lol
These kicked my ass big time... way more than I ever thought.
IW
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03-31-2010, 07:13 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 31/2010
BW: 184.4lb
Military Press
bar x 10
95lb x 5
115lb x 3
135lb 5x5
Deads
mobility work
60kg x 5
100kg x 4
130kg x 2
145kg 3x5
Pull Ups
bw x 9,7,6
Standing BB Curls
75lb x 8,8,7
45lb x 8 (drop set on last set)
Thoughts
Everything was heavy today but still went so that is good. I think 2 more weeks and I'll hit a PR on MP and a big PR on deads if I can keep it up.
IW
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04-01-2010, 02:33 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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Thursday March 30th/2010
Sprints - Soccer Field
5 cycles:
1 length of the soccer field : 1 min rest
Was pretty sore today still but I made it through. Managed to keep the times 18s or faster this time.
IW
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04-01-2010, 02:43 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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how long are soccer fields anyways?
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