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IronWorker - SS gone WestSide
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10-30-2011, 07:16 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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11-01-2011, 06:10 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 1st, 2011
BW: 207.6lb
Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3
135kg x 5
155kg x 3
172.5kg x 1(+6)
This is my best week 3 DL set ever.
Deadlifts
90kg 5x10
Superset with...
Hanging Leg Raises
BW 3x12, 1x11
Thoughts
Pretty pleased with the result. I'm now hovering around my old peak with all my lifts. Will be good to put that in the past and hopefully not have anymore injuries/setbacks!
IW
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11-03-2011, 11:37 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 November 3rd, 2011
Grip Work
Trainer - 3x10
CoC #1 - 1x10 (probably should have used less reps and more sets)
CoC #1.5 - 1x3
CoC #2 - RH:7,4,4 LH:1,0,0 (maybe 1 with the LH ... so close)
CoC #1.5 - RH: 10,10 LH: 4,4
Thoughts
Well my grippers found their way under a stack of papers so it never really crossed my mind to do them until now ... I've put them in the open now so no excuses!
I made a little bit of progress so that is good!
MP coming up 2nite.
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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11-03-2011, 06:51 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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Thursday November 3rd, 2011
BW: 207.0lb
Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3
135lb x 5
150lb x 3
170lb x 1(+6)
95lb,95lb,105lb,105lb,115lb - 3x10
Thoughts
Just tied with my best MP press ever. Woot!
Hopefully squats go well tomorrow too.
IW
Last edited by iron_worker; 11-04-2011 at 12:21 PM.
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11-04-2011, 12:19 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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Friday November 4th, 2011
BW: 207.0lb
Squats
bar x 8
115lb x 5
155lb x 5
185lb x 3
225lb x 5
250lb x 3
280lb x 1(+6)
135lb,155lb,175lb - 3x10
Thoughts
A quick lunch time workout with good results. A PR at that weight.
IW
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11-08-2011, 11:22 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 November 8th, 2011
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 3x3
CoC #2 - RH:7,4 LH:0,0
CoC #1.5 - RH: 11,7 LH: 4,3
Thoughts
Believe it or not I got sick again over the weekend ... maybe was my old cold that wasn't quite gone and came back ... maybe was a new one. I dunno.
So anyway, I didn't expect a whole lot out of the grip work today.
IW
Last edited by iron_worker; 11-10-2011 at 01:12 PM.
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11-09-2011, 11:49 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 November 8th, 2011
Deload Week
BW: 207.0lb
Bench
bar x 10
95lb x 5
125lb x 5
155lb x 5
185lb x 5
Squats
bar x 8
115lb x 5
155lb x 5
185lb x 5
225lb x 5
Thoughts
Gotta battle out this sickness before I get back into the heavy stuff.
IW
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11-10-2011, 01:11 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 10th, 2011
Grip Work
Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 2x3
CoC #2 - RH:7,6,6 LH:0,1,1
CoC #1.5 - RH: 11,11 LH: 7,6
Thoughts
I know *for sure* that I got a close with the #2 on my left hand this time. I felt the knurling click together. Sweet!
Damn cold/cough .... go away!!!!
IW
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11-10-2011, 05:05 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 10th, 2011
BW: 207.6lb
Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 5
135lb x 5
Deads
mobility
70kg x 5
90kg x 5
110kg x 5
140kg x 5
Thoughts
Deload week: successful.
IW
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