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IronWorker - SS gone WestSide
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11-14-2011, 01:25 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 November 14th, 2011
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:8,7,6,5 LH:2,1,1,0
CoC #1.5 - RH: 12,10 LH: 6,6
Thoughts
Well I'm pretty much over my sickness. Just a touch of a cough remaining but it's fading fast.
A solid grip day. Making progress here again and it feels good.
Week 1 bench coming up 2nite!
IW
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11-14-2011, 05:12 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 Hits! Looking forward to week 3 this cycle. 175lb!
Monday November 14th, 2011
BW: 207.4lb
Bench
bar x 10
95lb x 5
125lb x 5
150lb x 3
165lb x 5
190lb x 5
215lb x 5(+6)
135lb - 1x10
145lb - 1x10
155lb - 1x10
165lb - 2x10
Pull Ups
bw x 8,7,6,5,3
Thoughts
Tied with my best bench set today. Woo!
IW
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11-15-2011, 05:15 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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Tuesday November 15th, 2011
BW: 208.2lb
Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3
120kg x 5
140kg x 5
157.5kg x 5(+6)
Deadlifts
90kg 5x10
Superset with...
Hanging Leg Raises
BW 3x12, 1x8
Thoughts
Solid day today.
IW
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11-17-2011, 05:49 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 November 17th, 2011
BW: 209.0lb
Military Press
bar x 8
75lb x 5
95lb x 5
105lb x 3
120lb x 5
135lb x 5
155lb x 5(+6)
95lb,105lb,105lb,115lb,115lb - 5x10
DB Rows
70lb x 6
105lb 3x10
Thoughts
A big MP press set. Just barely made my last rep. Violated the "1 in the tank" policy ... oops!
IW
Last edited by iron_worker; 11-18-2011 at 05:13 AM.
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11-18-2011, 12:41 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 November 18th, 2011
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:6,6,4 LH:2,1,0
CoC #1.5 - RH: 10,8 LH: 6,5
Thoughts
I had better results putting grip work on Thursday last week. Although last week was deload. Not sure if I should try for better grip work results or focus on DB rows first? One or the other will suffer slightly.
IW
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11-03-2011, 12:09 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Solid lifting mate, NO MORE INJURIES!!!
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11-14-2011, 04:40 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Nice MPs Dub
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01-11-2012, 01:26 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 January 10th, 2012
BW: 209.8lb
Deadlifts
mobility
80kg x 5
100kg x 5
120kg x 3
140kg x 3
155kg x 3
175kg x 3(+7)
Superset with
Hanging Leg Raises
bw x 12,12,12,10,9
Thoughts
Big deadlift PR. 175kg was the most I'd lifted not too long ago ... now I can hit it for 10 reps.... NICE!
IW
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01-12-2012, 05:42 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 January 12th, 2012
BW: 210.8lb
Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3
135lb x 3
155lb x 3
175lb x 3(+3)
95lb,105lb,115lb,125lb,135lb - 5x10
DB Rows
70lb x 8
105lb 2x10
115lb 3x10
Thoughts
Not a PR MP but I'm pretty happy with it. It's a weight I'm not used to handling and it went fairly well.
IW
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01-13-2012, 02:30 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 January 13th, 2012
BW: 211.2lb
Squats
bar x 8
135lb x 5
165lb x 5
195lb x 3
225lb x 3
260lb x 3
290lb x 3(+5)
135lb,185lb,185lb - 3x10
Thoughts
Matched my PR. Very happy with that.
IW
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