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IronWorker - SS gone WestSide
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06-15-2010, 07:52 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 June 15th/2010
Day 2, Week 1 - 5/3/1 - Boring but Big
Deadlifts
mobility work
65kg x 5
80kg x 5
95kg x 3
102.5kg x 5
120kg x 5
135kg x 5 (+5)
75kg 5x10
High rep deadlifts are absolutely killer.
Hanging Leg Raises
bw x 10,10,10,9,8
Thoughts
Wow, tough workout but set a nice landmark. However, I did make myself bleed doing DLs... wah! lol
IW
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06-17-2010, 07:45 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 June 17th/2010
Day 3, Week 1 - 5/3/1 - Boring but Big
Bench Press
mobility work
95lb x 5
115lb x 5
140lb x 3
150lb x 5
175lb x 5
200lb x 5 (+5)
105,115,125,135,135 - 5x10
DB Rows
65lb x 10
75lb 4x10
Thoughts
I was shooting for 10 reps and I got it. I thought I might hit 11 but I decided to keep one in the tank.
IW
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06-18-2010, 06:35 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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Friday June 18th/2010
Day 4, Week 1 - 5/3/1 - Boring but Big
BW: 184.8lb ... I think I'm going to have to weigh my shorts and sweats to see what the difference actually is. Would that be ridiculous? lol
Squats
mobility work
105lb x 5
130lb x 5
155lb x 3
170lb x 5
195lb x 5
220lb x 5 (+6)
125lb - 5x10
Leg Curls
35lb 5x10
Thoughts
Hit a pretty sweet squat landmark. Real happy about that.
IW
Last edited by iron_worker; 06-21-2010 at 08:01 AM.
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06-20-2010, 02:17 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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DOMS DOMS DOMS DOMS!!!!
Oh god my legs!
lol
IW
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06-21-2010, 07:15 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 June 21st/2010
Day 1, Week 2 - 5/3/1 - Boring but Big
Military Press
bar x 10
65lb x 5
85lb x 5
100lb x 3
115lb x 3
130lb x 3
150lb x 3 (+4)
75,75,85,85,95lb - 5x10
Chin Ups
bw x 10,9,7,7,6
Same reps as last time... I don't know if just going to failure for pretty much 5 sets is the best way to progress? Any thoughts?
Thoughts
Well my legs are still sore... hopefully they are mostly ready for DLs 2morrow... I have to have a look at my diet 2nite and see if I can bump the cals a little. I have bee stagnant at 185lb for too long.
*edit* Cals bumped to 3000NTD/3250TD. We'll see where that takes me! Hopefully not fatter. lol
IW
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06-22-2010, 08:16 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 June 22nd/2010
Day 2, Week 2 - 5/3/1 - Boring but Big
Deadlifts
mobility work
65kg x 5
80kg x 5
95kg x 3
112.5kg x 3
127.5kg x 3
142.5kg x 5 (+4)
80kg 5x10
Hanging Leg Raises
bw x 10,10,10,8,8
Thoughts
Well my "theoretical" max increased again with my all out set so that is good. Week 3 could be a fricken tough pull... Oh well, I'll giver hell.
Day 1 of increased cals: I am pretty full.
IW
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06-24-2010, 07:57 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 June 24th/2010
Day 3, Week 2 - 5/3/1 - Boring but Big
Bench Press
mobility work
95lb x 5
115lb x 5
140lb x 3
165lb x 3
185lb x 3
210lb x 5 (+4)
115,125,135,135,135 - 5x10
DB Rows
50lb x 8
80lb 5x10
Thoughts
Well 210x9 puts me a little bit up from last week which is all I can ask for. Nice.
IW
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