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IronWorker - SS gone WestSide
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01-17-2011, 06:12 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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Monday January 17th, 2011
BW: 194.8lb
Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3
170lb x 5
190lb x 3
215lb x 8
135lb, 145lb, 155lb, 165lb, 175lb - 5x10
I'm happy with this. Can't wait until I'm hitting 225 for reps!
Chin ups
bw x 8,7ish,6.5ish,4,
A little bit better than last time. All I can ask for.
Thoughts
A good start to week 3 of the 5/3/1. Woohoo!
Some good news: I measured the old biceps the other day and the right is 15.75" and the left is 15.5". This is an inch up from last time I measured (long ago) but I'm still happy. Improvements are good!
Oh and thanks Hits! I already feel like I could smash that weight if I were to do it again.
IW
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01-19-2011, 05:11 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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Tuesday January 18th, 2010
BW: 195.8lb
Deadlifts
mobility
60kg x 5
80kg x 5
100kg x 3
125kg x 5
140kg x 3
157.5kg x 8
Wow, this was a ridiculous pull. I let out a war cry to beat all others on the last rep. lol But my form held together. It puts my "theoretical max" up to 199kg .... which is a significant increase from last time. I'm very happy with this.
Thoughts
Well I told my partner if I got 157.5kg x 8 and he got 220kg x 4 then we would just pack it in and call it a win. Well we both got what we were looking for. Awesome!
This is an all time PR for deadlifts. Finally, I'm up and over my pre-injury numbers!
Side note: My workout partner did 220kg x 1 when we started 5/3/1 and now he did it for 4. He has also lost almost 40lb along the way!
IW
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01-19-2011, 03:49 PM
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Rank: Member
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Join Date: Jul 2010
Location: pennsylvania
Posts: 141
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looks good iron worker.
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01-20-2011, 02:04 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 20th, 2011
Grip Work
Trainer 1x10,1x8
CoC #1
RH: 13,13,11,9
LH: 10,9,8,7
I got some chalk to use while doing this. SOooooo much nicer. I am going to order #1.5 and #2 next week I think.
Thoughts
Was supposed to do my MP at lunch today but my car wouldn't start cause it was -30C ... had to take a taxi to work so I couldn't get to the gym at noon. WAH!
I'll condense Thursday and Friday into tomorrow's workout.
IW
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01-21-2011, 05:52 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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Friday January 21st, 2011
BW: 197.0lb
Military Press
65lb x 5
85lb x 5
95lb x 3
115lb x 5
135lb x 3
145lb x 1(+9)
Squats
mobility
bar x 5
115lb x 5
135lb x 5
165lb x 3
205lb x 5
225lb x 3
260lb x 1(+5)
Dumbell Rows
65lb x 6
95lb 5x10
Thoughts
MP is an all time personal best today. Nice.
IW
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01-24-2011, 06:03 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 January 24th, 2011
Grip Work
Trainer 1x10,1x8
CoC #1
RH: 16,13,10,8,7
LH: 13,10,8,7,6
Thoughts
Deload week so I'll up the grip work a bit this week.
IW
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01-26-2011, 05:12 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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Tuesday January 25th, 2010
Deload Weak
BW: 195.8lb
Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3
145lb, 155lb, 165lb, 175lb, 185lb - 5x10
A little heavy for deload day .... oops.
Deadlifts
mobility
60kg x 5
80kg x 5
100kg x 3
100kg, 110kg, 120kg - 3x10
Thoughts
I got a little over zealous on deload day ... hopefully that doesn't come back to bite me in the @ss. I'll have to back it off a bit on Tuesday.
Side note: I ordered CoC #1.5 and #2 last night. Pretty excited to get going on those!
IW
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01-28-2011, 09:03 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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Thursday January 27th, 2011
BW: 198.0lb (New "PR" lol)
Military Press
65lb x 5
85lb x 5
95lb x 3
95lb x 10
Squats
mobility
bar x 5
115lb x 5
135lb x 5
165lb x 3
Thoughts
We decided to try a "less is more" approach for deload day. Hopefully I'll be refreshed on Monday.
IW
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01-28-2011, 02:02 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 28th, 2011
Grip Work
Trainer 2x10
CoC #1
RH: 20,18,15,13,12
LH: 16,13,11,9,8
Thoughts
I ordered the #1.5 and #2. Looking forward to sinking my teeth into those!
IW
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02-01-2011, 05:54 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 January 31st, 2011
BW: 193.8lb WTF?
Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3
155lb x 5
175lb x 5
195lb x 5 (+8)
135lb, 145lb, 155lb, 165lb, 175lb - 5x10
Chin ups
bw x 9,8,6,5.5,4.5
Thoughts
I dunno what happened to my bodyweight? Scale may be fucked, I dunno.
IW
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