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IronWorker - SS gone WestSide
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03-21-2011, 05:38 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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*edit* Apparently forgot to add my squat workout! *edit*
Friday March 18th, 2011
Squats
mobility
bar x 5
115lb x 5
145lb x 5
185lb x 3
225lb x 5
250lb x 3
280lb x 1(+4)
150lb,160lb,170lb,180lb,190lb - 5x10
Kneeling Squats
Skipped - had to get my taxes done!
Thoughts
One of the toughest squat days I can remember. Sooooo happy to rep over 275lb though.
IW
Sunday March 20th, 2011
Grip Work
I tried to do some grip work but my hands were destroyed from framing a basement the day before.
IW
Last edited by iron_worker; 03-22-2011 at 05:24 PM.
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03-21-2011, 05:36 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 21st, 2011
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - RH: 8,6, LH: 5,3
Drop Set
CoC #1.5 - RH: 8 LH: 6
CoC #1 - AMAP
Grip Vids:
Thoughts
Much better day today. Pretty soon I'm going to hit 10 reps with the #2 and then I'll order the 2.5 and 3!
IW
Last edited by iron_worker; 03-22-2011 at 05:37 AM.
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03-22-2011, 05:28 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 22nd, 2011
Deload Week
Bench
bar x 10
95lb x 5
115lb x 5
155lb x 5
Deadlifts
mobility
60kg x 5
100kg x 5
120kg x 5
Thoughts
Deload week... I need it!
IW
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03-23-2011, 05:34 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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Uh thanks?
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03-24-2011, 07:26 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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Thursday February 24th, 2011
Deload Week
BW: 204.0lb
Military Press
bar x 8
65lb x 5
85lb x 5
115lb x 5
Squats
115lb x 5
155lb x 5
185lb x 5
Grip Work
Framing a basement for 3 hours yesterday... that'll have to do.
Thoughts
Grip strength is coming along nicely.
IW
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03-28-2011, 07:24 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 28th, 2011
BW: 204.0lb
[B]Bench[/B
]bar x 10
95lb x 5
115lb x 5
145lb x 3
160lb x 5
185lb x 5
205lb x 5 (+8)
150lb,160lb,170lb,180lb,190lb - 5x10
Solid comeback after the deload. I must have been rested up.
Pull Ups
bw x 6,5,4.5,4ish,3
Decided it was time to move on to pull ups. I clearly have some work to do!
Thoughts
A good sunday sleep helps A LOT as I found out today. Was real happy with today's performance.
IW
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03-29-2011, 06:13 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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Tuesday March 29th, 2011
BW: 204.8
Deadlifts
mobility
60kg x 5
90kg x 5
105kg x 3
120kg x 5
135kg x 5
152.5kg x 5(+7)
Rack Pulls
225lb 4x10
My buddy's knee was bothering him so we decided to do some rack pulls instead. The max pull before that raped me.
Superset with...
Hanging Leg Raises
bw x 10
bw 3x12
Thoughts
12 reps of deads with everything you've got .... killer.
IW
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03-31-2011, 07:01 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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Thursday March 31st, 2011
BW: 204.8lb
Military Press
bar x 8
65lb x 5
85lb x 5
95lb x 3
115lb x 5
125lb x 5
145lb x 5(+7)
120lb,125lb,130lb,115lb,115lb - 5x10
HS Narrow Grip Row
180lb x 10
190lb x 10
200lb x 10
210lb x 10
220lb x 10
Grip Work
I worked up to the CoC 1.5 and did some reps but my hands were just toasted. I guess all this hands on work has worn me out. Oh well.
Thoughts
I just keep cranking out PR's on MP right now ... I'm not going to complain.
IW
Last edited by iron_worker; 04-01-2011 at 06:02 AM.
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04-01-2011, 06:25 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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Friday April 1st, 2011
BW: 205.4lb
Squats
mobility
bar x 5
135lb x 5
155lb x 5
185lb x 3
205lb x 5
235lb x 5
260lb x 5(+3)
145lb,155lb,165lb,175lb,185lb - 5x10
Kneeling Squats
Back was too jacked up for this.
Thoughts
I'm starting to get pretty heavy... cardio may be in order.
IW
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04-03-2011, 01:24 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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Sunday April 3rd, 2011
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
Coc #2 - Could barely close it ...
CoC #1.5 - RH: 9 LH: 6
Thoughts
My grip work has fallen apart lately ... hopefully I can pick it up again soon.
IW
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