IronWorker - SS gone WestSide
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09-08-2010, 08:01 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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Wednesday September 8th, 2010
BW:185.6lb
Deadlifts
60kg x 5
90kg x 4
110kg x 3
130kg x 3
140kg x 3
150kg x 3
80kg 5x10
Seems I can deadlift with no problems now. My strength has definitely dropped but hopefully it comes back. I think I'll start my 5.3.1 for DLs at 170kg.
Thoughts
It seems my body has taken a pretty major leap forward in healing in the last couple of weeks. I have a feeling that bench may need a bit yet but we shall see.
IW
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09-09-2010, 08:49 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 September 9th, 2010
Bench
115lb x 5
135lb x 5
155lb x 5
165lb x 5
175lb x 3
185lb x 3
195lb x 1
135lb 5x10
This felt fairly good but some stretching when I re-racked the weight. Weird.
DB Rows
55lb x 10
65lb x 10
75lb 3x10
God damn my calluses hurt!
Thoughts
I'm so weak!!! Ah!
IW
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09-10-2010, 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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Friday September 10th, 2009
5/3/1 - Cycle 3R(Rehab) - Day 4 of Week 1
Weird place to start I know... but oh well.
BW: 186.2lb
Squats
mobility
bar x 10
95lb x 5
125lb x 5
150lb x 3
165lb x 5
190lb x 5
215lb x 5 (+5)
115lb 5x10
Standing Hamstring Curl
30lb x 10
35lb x 12
40lb x 12
Thoughts
Felt really good to be back in the game. Everything should be going up from here on out!
IW
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09-12-2010, 10:39 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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Well call me an idiot but I am pretty sure I broke my collar bone again... I think it's just a crack or something but it's definitely hurting. So... I rode my dirt bike 2x this summer and crashed it both times. I think it's time to say good bye to my dirt bike. It's just a huge liability at this point.
ARG!
IW
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09-21-2010, 06:27 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 September 21st, 2010
BW: 184.0lb
Squats
mobility
bar x 10
135lb 2x5
165lb 3x3
185lb 2x3
Thoughts
Well I got moving again but man is it depressing going to the gym when you're injured. Arg.
IW
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09-23-2010, 07:28 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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Thursday September 23rd, 2010
BW: 184.0lb
Pistol Squats
mobility
bw x 3,3,4,3,2
Standing Hamstring Curl
30lb x 12
35lb x 12
40lb x 12
45lb x 12
Leg Raises from Bench
bw 4x10
Thoughts
Well I'm off to the farm for a week so I won't be hitting the gym at all for about 10 days... hopefully my healing has come a long ways when I get back! Good luck everyone. Keep on keeping on.
IW
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09-26-2010, 04:19 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Sell that bike and buy a bench shirt
Problem solved.
Your welcome ; - )
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10-03-2010, 08:15 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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Bike is sold. lol I don't think I'll be buying a bench shirt. I personal prefer to stay raw.
But anyways, I'm back from the farm and now it's time to get serious about the gym again.
IW
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10-04-2010, 07:40 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 October 4th, 2010
Bench
bw x 10
115lb x 10
135lb x 5
35lb 2x10 - DB
27.5lb 5x10 - DB
Well I thought my shoulder was healthier than it turned out to be. boo.
Lat Pull Down
100lb x 10
120lb x 10
140lb 3x10
Thoughts
Getting back into it ... slowly.
IW
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10-05-2010, 08:05 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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Tuesday October 5th, 2010
Deadlifts
mobility
60kg x 8
90kg x 5
110kg x 5
130kg x 3
145kg x 3
150kg x 2
155kg x 1
100kg 5x10
Well my shoulder handled it well but I'm weak. Very weak. And somehow this workout took 1.5hrs so we left it there.
Thoughts
I'll be resetting my DL 5/3/1 next week... I think I'll use 160-165kg as a max.
IW
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