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ironwill727
01-12-2010, 03:38 AM
I have been reading Wannabebig for a few years now and decided I would post up a training journal over here.

I train mostly for powerlifting and strongman. Currently, I am doing 5-3-1 with great success.

ironwill727
01-12-2010, 03:40 AM
1/10/10 Log (Wave 3 Week 1)

Log Press-
55x5
97x5
137x5
162x5
182x5
202x8 (pr)

NG Pullups-
55x5
65x5
75x6

Inc CG Bench-
185x8
205x8
225x8 (pr)

Db hammer curls-
60x8
70x8
80x8 (pr)

Band tri pd-
Green x 20
Green x 20
Green x 20

Seated bent over rear plate laterals-
10x15
10x15
10x15

BHB bb wrist-
195x15
205x15
215x15

*Good day and the PRs are continuing. I do my log pressing strict until the last set.

Off Road
01-12-2010, 06:53 AM
Nice lifting. Glad to have another 5/3/1 journal to follow.

ironwill727
01-13-2010, 02:22 AM
Thanks Offroad.

I am loving the 5-3-1. Best program I have ever done and it is so easy to stay focused.

ironwill727
01-13-2010, 02:22 AM
1/12/10 Squat

Axle Clean-
70x5
110x5
140x5
170x5

Squat-
145x5
225x5
290x5
330x5
370x7 (PR)
http://www.youtube.com/watch?v=5xj4iUnpKJk

SSQ stepups (16 inch)
155x6
165x6
175x6

GHR-
10
10
10

BHB bb static hold-
355x10sec
365x10sec
375x10sec

BB rollouts-
235x10
255x10
275x10

Jumping Jacks- 100

* I guess the extra day of rest really helped my squats. 370x7 is a 2 rep pr at this weight and it did not even feel that heavy. My low back was pretty destroyed after ssq stepups. That is now 3 straight workouts with big prs and I am getting so much better at reps on the big lifts.

On a side note there is absolutely nothing on tv from 4-6 am. If you want a good laugh at exercise informercials check out the "shake weight" lol what were they thinking?

Coke
01-13-2010, 06:44 AM
Props on the squat PR, nice work in here.

Off Road
01-13-2010, 06:54 AM
Congrats on the PR. You look big and lean in the video. That angle looked funny, like you were going to fall into the camera :evillaugh:

ironwill727
01-14-2010, 01:09 AM
Thanks guys. Yeah it was not the best angle but I train in my basement and do not have a lot of room so the view is not always the best plus the camera is kind of low and looking up at me. Usually I put it to the side but wanted a front view this time.

I am 5'9 200lbs right now. My bf is sitting around 12% if I had to guess which I am usually pretty accurate on. Last time I took it was in the summer and that is where I was at and I do not look any fatter lol.

ironwill727
01-14-2010, 01:09 AM
1/14/10 Bench

Cg Bench-
105x5
155x5
195x5
220x5
250x5
280x10 (PR)

NG Pullups-
35x5
50x5
65x8

OH BB ext-
125x8
140x8
155x9 (pr)

Alt db curls-
60x6
65x6
70x6

CG Handle Pushups-
15
1 chain x 15
2 chain x 15

Db Hammer curls-
50x10
60x10
70x10

* Big bench pr. My best at 280 was 6 reps so I broke it by 4 reps. My legs and low back were pretty sore today so I was not expecting such a great bench day because I was having trouble getting into a good position so I am very happy with 10 reps at that weight. Right now my weight is at 200 it has been around there for a few weeks from not eating enough because of my cold.

Off Road
01-14-2010, 07:35 AM
Wow, nice bench reps.

Coke
01-14-2010, 10:44 AM
Session looks damn good man.

ironwill727
01-16-2010, 01:52 AM
Thanks guys.


1/15/10 DL

DL-
145x5
235x5
345x3
410x2
460x5

BB shrugs-
285x10
305x10
325x10

Kneeling band ab pd-
green x 20
green x 20
green x 20

*Nothing to brag about today. For some reason my ankle/shin hurt so bad today and it made it very hard to deadlift or even walk. Also, my legs mostly my groin/quads were still very sore and I could not get into a good dl position. I basically stiff legged all 5 reps at 460. I had enough strength for 8 or more but did not want to risk it. I guess I can't hit a big pr every training session.

Coke
01-16-2010, 08:01 AM
Like those deads and shrugs dude.

ironwill727
01-17-2010, 03:14 AM
Like those deads and shrugs dude.

Thanks. That is actually a bad day though on deads. My ankle/shin was hurting bad and my quads/groin were so sore I could not get into good position and had to stiff leg the reps which made my low back real sore now.

As for shrugs when I use straps I do about 200lbs more for the same amount of reps but I ditched the straps to get my grip strength up.

ironwill727
01-18-2010, 01:08 AM
1/17/10 Log

Log-
55x5
107x5
147x5
177x3
197x3
217x6 (pr)
http://www.youtube.com/watch?v=36KAZTJKkIg

DB rows-
130x6
140x6
150x6

Inc Cg bench-
190x8
210x8
230x8 (pr)

Db hammer curls-
65x8
75x8
85x6 (pr)

BTB dips-
45x15
45x15
45x15

Seated bent over rear plate laterals-
10x16
10x16
10x16

BTB bb wrist-
200x15
210x15
220x15

*Really wasnt feeling that energized today but still hit a few prs and made progress. I kind of messed up on the 3rd rep of the log at 217 and that might have cost me a rep. I have video of it and will put it up when I get a chance. I seem to always surpass the goal reps easily on the upper body lifts (log and bench). I think that is because of all the time spent doing pushups and other bw exercises over the years.

Off Road
01-18-2010, 08:39 AM
Nice PR...I'm jealous that you get to use a log, I've always wanted to try that.

Coke
01-18-2010, 12:26 PM
Real solid effort, props.

ironwill727
01-19-2010, 01:34 AM
Thanks guys.

Off Road I actually bought the log from pitbulls strongman equipment he has real good prices on equipment. I love the log because it keeps my shoulders healthy and strengthens them more than a barbell does and I notice increased tricep strength from it too. It has been one of the best things to help my bench. I usually do more strongman training but right now it is way to cold out and I am lacking time because of work.

ironwill727
01-19-2010, 01:34 AM
1/18/10 Squat (deload sort of)

Squat-
145x5
235x5
305x3

SSQ stepup-
185x6
195x6

DB swings-
100x6
110x6

SSQ standing calf raises-
375x8
395x8
415x8

Seated calf raise (rp)
135x50+20

Suitcase farmers dl-
165x6
175x6

HLR (str8 leg)
12
12

Legs up crunches-
45x15
45x15

*Squatting was awful due to not being recovered on only 6 days rest and a tight lower back today. I was supposed to go up to 390x3 minimum but everything felt way to heavy and tight. I made the decision to go back to squats on mondays to help my dl on friday and it will pay off next week hopefully. I am planning to reduce volume and take each set to failure or close to it so no wasted sets.

Coke
01-19-2010, 06:59 AM
We can't go max weights every time out, you will hit some bigger squats again soon enough...fine workout just the same bro.

ironwill727
01-19-2010, 10:48 PM
We can't go max weights every time out, you will hit some bigger squats again soon enough...fine workout just the same bro.

Unfortunate, but so true. I am much better deadlifter than squatter anyway due to my build I can pull relatively heavy almost every week but my body refuses to let me squat heavy every week.

ironwill727
01-19-2010, 10:50 PM
1/19/10 Back

BB Rows-
145x10
145x8
205x6
265x3
305x1
335x6 (Added straps)
345x6

Pullups (ng)-
70+1 chain x 6
72.5+1 chain x 6

Db rows-
155x6
160x6 (pr no straps)

Pullups (wg)
17
15

*run/walk 1 mile.

*My back felt much better today 9.5 out of 10. I like how I only had to do 8 work sets hard and heavy. Did some running/walking out in the freezing cold that sucked. I noticed I can pretty much pull out a PR at will on upper body lifts but not always the case on the lower body.

Coke
01-20-2010, 08:53 PM
Great day for the back man.

ironwill727
01-20-2010, 10:29 PM
Thanks cocoa. My back is one of my strong points. I always enjoy training it.

ironwill727
01-20-2010, 10:30 PM
1/20/10 Chest/Bis

Bench-
145x6
145x5
195x5
235x3
270x1
290x6 (pr)
295x7 (pr)

Inc Bench-
235x6
240x6 (pr)

Db flyes-
70x8
75x6

BB curls-
165x6
170x5

Pinwheel curls-
60x8
70x8 (pr)

Alt db curls-
70x6

Pushups-21

*Great workout. 9.8 out of 10 lots of Prs.

Off Road
01-20-2010, 10:32 PM
Big bench dude.

Coke
01-21-2010, 01:36 AM
Always nice seeing new PRs, good job.

ironwill727
01-22-2010, 01:36 AM
Thanks guys.

PRs should be the rule not the exception.

ironwill727
01-22-2010, 11:40 PM
1/22/10 DL/Squat

DL-
145x5
235x5
325x3
385x3
435x2
485x6 (pr)

Concentric Squat (9hole)-
235x5
285x5
335x5
375x5

BB shrugs- (no straps)
325x10
345x10
365x9

HLR (st8 leg)-
12
12
12

BHB wrist ss w. legs up crunches-
235x10/ 45x15
245x10/ 45x15
255x10/ 45x15

Ez bar reverse curl (3 grips burnout set w.m.c)
50x15+10+7

*9.5 out of 10. Once again I woke up late and felt tired and unmotivated, warmups felt heavy then I pull a DL PR out. I was aiming for 5 and then said screw it and hit 6.

I plan on doing DLs and Squats on the sameday for added recovery (something I thought about for awhile and it took a few bad squat workouts to convince me). I am thinking about either doing squats after DLs on most weeks or alternating but I am unsure at the moment (mostly because my DL has been on fire and I want to ride this wave). On monday I will still do leg work and possibly some strongman stuff. I am basically doing a hybrid of training right now basing it on different systems that I enjoy and mixing it up, but still focused on getting bigger and stronger.

Coke
01-23-2010, 11:24 PM
Mixing things up the way you want is super, no one can do you better than you...going at it impressively.

ironwill727
01-24-2010, 12:53 AM
Mixing things up the way you want is super, no one can do you better than you...going at it impressively.

Thanks. Gotta mix it up to keep things interesting and keep up the progress.

ironwill727
01-25-2010, 12:43 AM
1/24/10 LOG Wave 3 Week 3

Log- (clean 1st and press away)
55x8
107x5
147x5
187x3
207x3
227x4 (pr) (took it easy)
250x3 (PR!) Beat my old 1rm of 242 by 8lbs and 2 reps)
http://www.youtube.com/watch?v=iCpAYwpiuac

Seated BB milt-
145x10
165x10
185x10

Band face pulls ss w. CG handle pushups-
Green x 20/ bw x 20
Green x 20/ bw x 20
Green x 20/ bw x 18

Band pushdowns ss plate side lateral raises-
Green x 18/ 10s x 18
Green x 18/ 10s x 18
Green x 20/ 10s x 20

*10 out of 10 today baby. I woke up from a nap and was in the zone within a few mins. The goal weight for today on the log was 227x as many reps as possible but then I decided to cut 227 short after 4 reps which was so easy. The I wanted to break my old log 1rm at 242 and go for 250 and instead of hitting a 1rm I knocked out 3 nice reps. I have video and I made it look easy. After that I was so excited I did not know what to do for the rest of my workout so I did seated bb milt for 3x10 and then did some brutal triceps/shoulders supersets that set both on fire with lactic acid and blood that I could barely lift my arms after. On the log I made about 50lbs of progress at 3reps since april not bad. I am on my way to 300.
5-3-1 has been absolutely great for my Log, Bench, and DL.

Off Road
01-25-2010, 07:04 AM
You have some great pressing strength. That was a solid workout.

Coke
01-25-2010, 07:17 AM
Glad you dig the 5-3-1 and that you are making progress with it dude.

ironwill727
01-26-2010, 12:26 AM
Thanks guys. Yup 5-3-1 has been great for progress and it is simple plus versatile.

ironwill727
01-26-2010, 12:27 AM
1/25/10 DE Sq

SSQ box squat (13 inch)-
210 6x2

SSQ stepups-
205x6
215x6 (pr i think)

DB swings-
110x8
115x8

SSQ standing calf raises-
405x8
415x8
425x8

Seated calf raises ss standing calf raises
135x100 ss bw x 25

Db Farmers Walks (thick db)-rest pause
100s x 100ft (3 turns) + 50 ft (1 turn)

Kneeling band ab crunch/ Plank/ Jumping Jacks (triset)- minimal rest in between sets
Green x 15/ 30 sec/ 25
Green x 15/ 40 sec/ 30
Green x 16/ 45 sec/ 45

*Started out barbell squatting and realized that was not gonna work so I stuck to my original plan of ssq box squats and a bunch of assitance. I will do some kind of barbell squat on friday with DLs. First time doing thick db farmers walks which taxed the grip hard. I had a 25 foot path in my basement so I hard to make a lot of turns. I figured that I have not done reg farmers walks in so long cuz of the weather this would be helpful.

Coke
01-26-2010, 10:31 AM
Making do with them farmers walks inside...fine overall effort.

ironwill727
01-28-2010, 12:35 AM
Thanks Cocoa. The db farmers are very different to me and much harder.

1/27/10 Bench

1) Bench-
105x5
145x5
195x5
225x3
255x3
285x3
310x7 (pr)
http://www.youtube.com/watch?v=zeWjZtdN2v4

2)DB rows- (no straps)
150x6
160x6
165x6 (pr)

3A) CG INC BENCH-
200x8
220x8
240x8 (pr)

alternated with (1 min rest in between each)

3B) Pinwheel db curls-
60x8
70x8
75x8 (pr)

4a) BB upright rows-
105x10
110x10
115x11

alternated with (1 min rest in between each)

4b) Db tricep extensions-
70x10
70x11
70x12

5) Grippers-
150x5
150x5

Conditioning circuit (nonstop)
Swissball side crunches-12
Bicycle crunches- 15
Pushups-25
Flutterkicks-50
Punching bag-25 combos
Jumping Jacks- 25
Plank- 30sec
Bear complex(power clean/front squat/oh press/squat/behind head press)- 105x2

*I woke up yesterday with another frikken cold and it wiped me out. I had no energy to train yesterday or do anything. I am still congested and my cardio is way done from it but today was still a great day. I benched 310x7 (5lbs + 2rep pr) from 305x5 4 weeks ago. My bench/log/dl are loving 531. After bench and db rows I picked up the pace and did alternate sets of the other exercises to do more work in less time. Then I threw in a conditioning circuit for good measure but I should have done the bear complex first but that was a last second decision. I just got grippers (150 and 200) from elitefts to increase my crushing strength. I will not lie 150 is tough for 5 reps and I don't think I can do 200 yet especially in my left hand.

Off Road
01-28-2010, 06:13 AM
Congrats on the PR

Coke
01-28-2010, 07:39 AM
Smooth benching vid...solid new PRs bro.

ironwill727
01-29-2010, 02:24 AM
Thanks guys. The bench has improved nicely. When I maxed 360 I could only manager 3 reps at 300. So I know my max should have gone up. I am just waiting for the right day to test it out.

ironwill727
01-30-2010, 12:01 AM
1/29/10 DL

DL-
145x5
235x5
335x3
415x2
465x1
510x4 (pr)
http://www.youtube.com/watch?v=XJ7siCHejvY

Farmers Shrugs (dl into position)
410 (205) x 10
450 (225) x 10
510 (255) x 10 (pr)

HLR- (str8 leg)
13
13
13

BHB wrist/GHR/Cruches (legs up) triset- (30 sec rest after triset)
245x10/bw x 10/ 45x16
255x10/bw x 10/ 45x16
265x10/bw x 11/ 45x18

Standing calf raises-
bw x 100 (40+20+30+10)

Power Clean (finisher)-
145x12

*Pretty good today 9 out of 10. I did not whether I wanted to go for a 1rm on the DL or just hit a PR at 510. I stuck with the pr but 5 would have been nice on it but my form felt off and used to much low back. I attempted to Squat after but my back was done. Farmers Shrugs were good but tore my hands apart. I need to file them down. I liked the triset I did because I moved decent weight and had a full body burn. High rep power cleans are killer. I want to work up to 20 at that weight.
Still got to figure out this squatting thing. I think I am going to move bench to sunday and log to wed cuz the log hits my back too and that is my problem with squats. Next week is a deload so I am going to mix it up a bit.

ironwill727
01-31-2010, 03:54 PM
1/31/10 DE Oh (deload not really) that turned into ME the endurance workout

DE Oh bb press-
145 6x3

Inc Cg Bench-
215x3
245x3
265x1
285x3 (pr)
295x3 (pr)
310x1 (pr)
320x1 (pr)
http://www.youtube.com/watch?v=SVPGkGcpBMI

Pullups-
15-12-10-9-8-6 (5 mins)

Dips (BTB)-
20-20-18-16-15-11 (5 mins)

Face pulls-
20-21-20-20-19 (3 mins)

Grippers-
150x5,5

*Planned on goin for a max on the log but had no strength on it or energy. Then decided to actually stick to deloading and do some dynamic oh. Then felt like I had to do something and hit 4 prs on the inc bench. Then did 60 pullups and 100 dips.

Coke
02-02-2010, 03:55 AM
Looks nice for both days, way to keep stepping up man.

ironwill727
02-02-2010, 02:19 PM
Thanks.


2/2/10 DE DL/events

DE Deficit DL (2 inch)-
285+chains 8x1

Sled Forward-
230x120ft
320x120ft
410x120ft
435x120ft
435x120ft

Sled backward (v bar)
320x120ft
365x60ft
410x60ft

BHB bb wrist-
195x10
205x10
215x10
225x10
235x10

SSQ calf raises-
315x12
335x12
355x12
375x12
395x12

Dragon Flags/Kneeling ab pd/Swiss ball side crunches-
12/green x 15/ 13
13/green x 16/ 15
15/green x 20/ 20

* Wanted to do some strongman training today after watching some of 2009 WSM. I did pretty good for not doin the sled in a long time and it was 29 degrees out and my lungs, heart, and teeth burned from it lol. I am trying to build up my work capacity and be like Mariusz lol. I am going to alternate DE squats and DLs weekly on this day and on Fridays I will alternate heavy DLs and Squats so I don't do both heavy in the same week.

Coke
02-03-2010, 07:10 AM
Paying the cost to be boss with the strongman training out in freezing temps...doing great dude.

ironwill727
02-03-2010, 01:58 PM
Cold weather lung burn is great....NOT!

It is worth it though since I still need a lot of work on conditioning for strongman and moving events. I do well in pressing events and DL events though.

2/3/10 Log Wv 4 Wk 1 5-3-1

1) Log-
55x5
97x5
137x5
177x3
207x3
232x1
252xno thanks
212x6 (pr but way to tough cuz of wasted energy prior)

2) Axle Cleans-
160x5
165x5
170x5

3a)Seated bb milt-
135x10
140x10
145x10
150x10
155x10

1 min rest in between

3b) Pullups-
bw x 10
bw x 10
bw x 10
bw x 10
bw x 11

4a) Oh bb ext-
125x10
130x10
135x10

rest 1 min

4b) Hammer curls (tribar)
115x10
120x10
130x10

Grippers-
150x5,5,5

Plate crucifx holds-
10s x 30sec

*Was planning on working up to a log 1rm but didn't feel it today. So I ended my deload and starting wave 4 wk 1 of 5-3-1. Instead of adding 5lbs like I normally do to the log and bench I will add 10lbs this time around because I have been hitting a lot of reps each week. The hardest part of the axle clean and press is the clean for me so I threw in some sets of axle cleans. I am mentally impaired on how to continental clean it plus I have no belly so that does not help so I have to power clean the axle everytime. I liked alternated seated bb milt with pullups it was quite the shoulder/upper back pump. I am improving on the grippers nicely, but my left hand is still weaker than right which is natural.

Coke
02-03-2010, 03:20 PM
Look forward to seeing you compete if and whenever the time arises.

ironwill727
02-04-2010, 03:31 PM
Thanks. Sometime this year.


2/4/10 Legs

Squat-
145x6
195x5
245x5
305x3
335x1
375x5 (belt)
380x5 (pr)
http://www.youtube.com/watch?v=SYFmiSoNzGc

18 Inch DL-
455x5
465x6

SSQ Stepups-
220x5
220x6

SSQ Calf-
405x8
415x8
425x10

Donkey Calf-
195x15
195x20 ss Seated calf (double drop) 135x100-90x50-45x50

Prowler Spints-
140x5x120ft

*Good intensity alternating squats with DLs is working nice. I should have done goodmornings instead of 18 inch DL for more hamstring work. Gone back to Max-Ot for a change and I can train 5 days a week.

Coke
02-04-2010, 05:53 PM
Intensity is obvious with the squats man, nice job throughout.

Off Road
02-04-2010, 06:35 PM
Killer squats :thumbup:

ironwill727
02-05-2010, 01:42 PM
Thanks guys.

2/5/10 Chest/ABs

Bench-
105x5
145x5
195x5
235x3
265x3
290x1
310x6
315x6 (pr)

Inc Bench-
250x6 (pr)
255x6 (pr)
260x5.8 ( pr but just missed the lockout by about 1-2 inches)

Db flyes-
75x6
80x6 (pr i think)

HLR (str8 leg)-
13
14

BB rollouts (pause each rep at peak contraction)
325x8
335x8

Swiss ball oblique crunches-
25x10
25x10

Pushups-27

Grippers-
150x5
150x6 (pr)

*Great day today 9.5 out of 10. The intensity monster is back and ready to dominate. I don't lift weights I destroy them when I train max-ot. Every set I get into deep focus and aggression. Actually, suprised at how well today went because I usually am beat up after leg day but I was not that sore today.

Off Road
02-05-2010, 03:04 PM
Dang Dude...got enough PRs in that workout? Nice job.

Coke
02-05-2010, 08:00 PM
Major new PRs bro.

ironwill727
02-06-2010, 11:00 AM
Thanks guys. Never enough PRs in a workout.

ironwill727
02-07-2010, 01:19 PM
2/7/10 Back

BB rows-
145x10,8
235x6
285x3
325x1
350x6 (add straps) (pr)
365x6 (pr)
375x6 (pr)

Pullups (ng)
75+chain x 6
80+chain x 5

DB rows-
165x6 (pr no straps)

Pullups (wg)
18
14

Farmers Shrugs-
550 (275) x 6
560 (280) x 6 (pr)
http://www.youtube.com/watch?v=0oluC8o7P74

*9.5 out of 10. Was only supposed to do 2 sets of bb rows but I was in the zone on them so I did 3 and I still had more in me. I am getting close to 405x6 it should only be a few weeks. Because I did 3 bb row sets I backed of on db rows and did only 1 set. I try to keep rows and pullups somewhat balanced.

Coke
02-07-2010, 07:54 PM
That is some damn good lifting...need to mention now, I really like your home gym!!

ironwill727
02-08-2010, 08:30 PM
Thanks. It is not a bad setup.

ironwill727
02-08-2010, 08:30 PM
2/8/10 Delt/tris

Log-
97x8,6
147x5
177x3
202x1
217x6 (pr)
222x6 (pr)
http://www.youtube.com/watch?v=4NnQT4kA2vk

Seated bb milt-
200x6
210x6 (pr)

Side Laterals-
60x6
65x6

Rear Laterals- (1 arm)
75x6

OH bb ext-
160x6
170x6 (pr)

Tribar exts (past head)-
110x6
120x6

Db kickbacks-
55x6

BTB dips-
bw x 25

*Awesome day can't complain about anything. 9.5 out of 10. Finally used windows movie maker and my digital camera instead of crappy cell phone vid. Log was tough but doable I started seeing stars around rep 4 at 222 but it was temporary. The hardest part of seated bb is unracking it for me.


A few hours later. Cardio.
Sled drag (forward) 95x1/2 mile in 11 mins
(2 mins rest 30 sec 1 min rest 30 sec.....)
Backwards
95 x 50 yards rest 30 then 50 yards plus 100 yard sprint

*hello calves and hamstrings burn.

Coke
02-09-2010, 08:15 AM
Numbers are looking real nice dude.

ironwill727
02-09-2010, 06:13 PM
Thanks.


2/9/10 DL 3/5/1 Wv 4 Week 1

DL-
145x5
235x5
325x3
395x2
445x1
495x4
535x1

Deficit DL (2 inches dynamic effort 10 sec rest)
345+chains x 8 x 1

BB shrugs-
415x10
435x10
455x10

DB swings-
105x8
110x8
115x8

Standing ab pd-
Green x 4 x 15

Seated calf (triple drop set)
180x50/135x50/90x50/45x50

BHB wrist-
235x10
255x10
260x10

*Back to 5/3/1 lol. This time I am doing 3/5/1 and throwing in some heavy singles on certain lifts on the 3 and 1 weeks. 535 felt pretty light I coulda doubled it. I had another rep on 495 too.

ironwill727
02-10-2010, 03:34 PM
2/10/2010 Bench Day 3s

Bench-
105x5
145x5
195x5
235x3
260x3
285x3
310x5 (easy)
335x1
365x1 (pr)
http://www.youtube.com/watch?v=XXvARcjVqgM

Inc CG Bench-
235x5
250x5
265x5 (pr)

BB rows-
235x10
255x10
275x10
295x10
315x10

Tribar lying exts (past head)-
90x10
95x10
100x10

Alt db curls-
50x8,8,8

Face pulls-
Green x 20, 20, 21

Grippers-
150x5,5,6

Tabata (4min)
Pushups/Jumping Jacks/Stand ab pd/ Mountain climbers

*10 out of 10 today. Finally got the 365 bench and it was pretty easy, but I promised myself I would stop there today because I was not supposed to even go that high. If I was fresh I would have went higher but my shoulders/tris are still sore from two days ago and this is my 4th straight day of lifting. It is snowing like crazy here today so I made a video of today's workout highlights.

Off Road
02-10-2010, 04:26 PM
Big, big, big numbers.

Coke
02-10-2010, 04:48 PM
Like those sessions man, props.

ironwill727
02-12-2010, 01:51 PM
Thanks Guys. Finally got the 365 bench monkey off my back.

ironwill727
02-12-2010, 01:51 PM
2/12/10 Squat

Squat (high bar)-
145x5
215x5
275x3
315x3
355x3
395x3 (belt) (high bar pr)
425x1

Goodmornings (stiff leg)-
235x5
255x5
275x5

SSQ Stepups-
205x8
210x8

GHR-
10
10

SSQ standing calf-
385x10
395x10
405x12

Donkey calf-
150x20,20,20

HLR-
12
12
12

Hello Legs circuit (nonstop) (1 min rest between circuits)
ssq squat-65x25/75x25
rdl-55x25/65x25
standing calf-bw x 25/ bw x 25

*Good day 9 out of 10. Just did the minimum on squats but used high bar which I liked. It made more use more legs and less back. The only thing bad about it is it is harder to unrack.

Coke
02-13-2010, 10:46 AM
I was told that wider stance GMs dial in on the hams, and that seems to be the case...give 'em a go if you haven't already.

Whole leg day is impressive.

ironwill727
02-15-2010, 05:49 PM
I was told that wider stance GMs dial in on the hams, and that seems to be the case...give 'em a go if you haven't already.

Whole leg day is impressive.

Thanks, I have done every type of goodmorning. I think they are great for the posterior chain.

ironwill727
02-15-2010, 05:49 PM
2/14/10 Bench

Bench-
105x5
145x5
195x5
235x5
265x5
295x5

Inc Bench-
210x8
230x8
250x6

Db flyes-
50x12
55x12

Db bench-
55x16

OH bb ext-
125x8
135x8
145x8

Tri bar lying ext- (past head)
100x10
100x10

Db kikbacks-
40x12
40x12

Pushdowns-
purple band x 50

Legs up crunch-
45x15
45x15
45x15

* I was still sore from wednesday and it showed on benching but my back and legs were still sore so the log was out. Felt very heavy. I weighted 197 on saturday morning lol then I went to PA and my favorite and came back less than 36 hours later and was up to 206 lol. Also, I got engaged at 12:01am on valentines day to my beautiful former gf now fiancee. My uncle also had a small private wedding on valentines day so I have a new aunt and 3 new cousins. We told everyone at their party that night later on so we didn't steal their show. So it was a pretty good weekend for me.

ironwill727
02-15-2010, 05:56 PM
2/15/10 DE Lower

SSQ box squats (13 inch)-
225 8x2

Farmers DL-
410x5
450x5
490x5 (pr)

DB stepups- (Db weight each hand as always)
50 x 10
55 x 10
55 x 10

Woodchoppers-
45x8
45x8
45x6

BHB bb wrist ss w. plate pinches-
195x12/70x25sec
200x12/70x25sec
205x12/70x25sec

Standing ab pd/band gm/standing calf off stairs-
green x 15/green x 15/bw x 25
green x 16/green x 16/bw x 26
green x 17/green x 17/bw x 30

*Decided to do a westside split for a change and to give my body a break from heavy weights everyday and more variety and also to get into the strongman mindset. I will go back to 5-3-1 eventually because it is great. SSQ squats are always much harder than bb squats because the weight tries to force you forward but I use them to save my shoulders a bit. I did farmers dls to get prepared to do farmers walks again whenever the snow disappears.

Off Road
02-15-2010, 07:50 PM
Not sure what a farmer's deadlift is, but that's a bunch of weight for sure.

Coke
02-16-2010, 08:19 AM
Good efforts back-to-back bro. Congrats on the engagement too.

ironwill727
02-16-2010, 06:13 PM
Deadlifts with farmers walks handles.

ironwill727
02-16-2010, 06:13 PM
Thanks guys.

ironwill727
02-16-2010, 06:14 PM
2/16/10 DE Oh

DE Standing strict press-
140 8x3

Inc Cg-
205x5
225x5
245x6

Db rows-
100x10
110x10
120x10

Db exts-
50x12
55x12
60x12
60x12

Db pinwheel curls-
60x8
65x7
65x8

Kneeling band pulldown-
Green 4x20

Grippers-
150x6,6,7 (pr)

*Decided to switch to a sat/sun/tue/thur split to have more time to relax after work.

ironwill727
02-18-2010, 07:03 PM
2/18/10 DL (5s)

DL-
145x5
235x5
345x3
415x2
470x6 (belt)

BB Shrugs-
295x10
315x10
335x10 (straps)
355x10
375x15

WS Goodmornings-
145x10
155x10
165x10
175x10

BHB Static hold/Dragon Flags/SSQ Calf-
325x10sec/12/155x15
335x10sec/12/155x15
345x10sec/13/165x15
355x10sec/13/175x15
365x10sec/13/185x15

Kneeling ab pd/squat thrusts
green x 15/ 12
green x 15/ 12
green x 15/ 12

*Yeah went back to 5-3-1 today so what lol. Should have went for 7 on the 470 because it would have been a pr but I forgot to check my list before it.

Coke
02-18-2010, 09:42 PM
Workouts are real fine dude.

ironwill727
02-20-2010, 02:49 PM
Thanks I am doing allrite.

ironwill727
02-20-2010, 02:50 PM
2/20/10 Bench 5-3-1 week 1 wave 4

Bench-
105x5
145x5
195x5
235x5
260x5
290x8 (pr)

Inc Bench-
165x10
170x10
175x9
180x8
185x8

Db rows- (no straps)
130x6
140x6
150x7

Elbows out exts-
50x12,12,12

Seated db curls-
50x8
50x10
50x8

Pushups/body rows-
25/12
23/12

Grippers-
150x6,6,7

Face pulls/jj/pb-
greenx20/20/20 3sets

*Pretty good today. My left pec was bothering me a bit so I took it light on inclines.

ironwill727
02-21-2010, 09:15 PM
2/21/10 DL/Events

DL-
145x5
235x5
345x3
415x2
470x6

Sled pull (backwards)-
230x120ft
320x60ft
410x60ft
460x60ft

Farmers walks-(turn at 60)
165 (330) x120ft
185 (370) x 120ft
185 (370) x 120ft

Sled run forward-
230 x 120ft x 3sets

Dragon flag ss band ab pd-
15/gx15
15/gx15
15/gx15

6 Hours later

Snatch-
65x3
85x3
100x3
120x3
140x3
160x3
180x3
http://www.youtube.com/watch?v=UsWif3RA41E

Log-
107x5
137x5
167x3
197x3
212x6

Oh bb ext-
105x6
135x6
155x6
175x6 (pr)

Band face pull-
green x 21, 21, 22

http://www.youtube.com/watch?v=SA_j9BoJ0n4

Coke
02-23-2010, 07:09 AM
Nice job for both days bro!!

ironwill727
02-23-2010, 03:46 PM
thanks.

2/22/10 DE Squat

SSQ Box Squat (13 inch)
235 8x2

DE DL-
295 8x1

Db swings-
105x8
110x8
115x8
120x8

HLR-
5 x 10

SSQ calf ss standing band ab pd-
295x12/green x 12
305x12/ green x 13
315x12/ green x 14
325x12/ green x 14
335x12/ green x 14

ironwill727
02-24-2010, 08:24 PM
2/24/10 Bench

Bench-
105x5
145x5
195x3
240x3
275x3
305x3 (minimum)

Inc Cg Bench-
215x6
235x6
255x6

Db bench (palms in)
70x15
75x15

Elbows out ext-
55x12,12,12

Db kickbacks-
45x12,12

Band face pulls ss pushups-
Green x 5 x 20
Bw x 5 x 10

*Back to training ADD lol. Chest felt kind of sore today so I took it easy may be cuz I just benced 4 days ago. Once I get over my training ADD again I will be set.

ironwill727
02-25-2010, 05:09 PM
2/25/10 DL

Hang Clean-
75x3
105x3
145x3
185x3

DL-
235x5
335x3
395x2
445x1
495x3 (belt) (just the minimum)

Db rows-
140x6
150x6 (straps)
160x6

RC situps-
bw x 10
25 x 10
35 x 10
45 x 10
45 x 12

Seated band lat pd-
green x 5 x 20

BHB wrist/abs/calves triset- (random abs and calves)
195x12
205x12
215x12
220x12
225x12

*It is my 4th time deadlifting in 8 days and 3rd time heavy so today I did not have a ton of strength in it that is my fault for not sticking to the program.

ironwill727
02-26-2010, 04:17 PM
2/26/10 Log

Log press-
55x5
107x5
147x3
177x3
202x3
222x6 (just missed 7 and a pr)

Power Cleans-
145x3
155x3
165x3
175x3
190x5

Seated bb milt-
185x8
155+2 chain x 8
165+2 chain x 8
175+2 chain x 8

Pullups- (ng)
40x5
40x5
55x5
70x5

5a) BTB Dips-
bw x 20
1 chain x 20
2 chain x 21

5b) Rev bb curl-
105x10
110x10
115x10

6a) Grippers-
150x7
150x8
150x10 (pr)

6b) plates crucifix-
10s x 20sec
10s x 20sec
10s x 22sec

Coke
02-26-2010, 07:58 PM
Clearly on a roll guy, keep it up.

ironwill727
02-28-2010, 02:48 PM
Thanks that is how I like it.

2/28/10 ME Upper
Inc bench warmup

Reverse band bench (green)-
225x3
325x3
375x2
415x1
435x1 (pr)
385x3 (ties pr)
http://www.youtube.com/watch?v=OPDK74G00tc

Db clean and press (thick db alternate arms)-
65x5
75x5
85x5
90x4

BB rows-
285x8
305x8
325x10

Pullups (wg)-
bw x 12
bw x 13

Lying tri bar exts (past head)-
100x10
105x10
110x8

Grippers-
150x8
150x10
150x12 (pr)

CG Pushups (handles)-
bw x 20
bw x 21

*Decent day 8 out of 10. My shoulders and tris were a bit sore so reverse band bench only went ok I wanted a big pr but did not have the strength today. First time doing db clean and presses. I thought I would throw them in because you see them a lot in strongman competitions now.

Coke
03-01-2010, 11:02 AM
Impressive lifts in the vid man.

ironwill727
03-01-2010, 07:21 PM
Thanks coke.



3/1/10 Squat

Squat-
145x5
235x5
285x3
315x3
355x3
395x3 (belt)

Speed DL-
285+chains 8x1

SSQ Stepups-
155x8
175x8
195x8

GHR-
10
10
10

Dragon flags ss standing calf-
15/25
15/25
15/25

Ab wheel-
12
12
12

*body weight has been 198-200 lately.

Coke
03-02-2010, 06:09 AM
Solid session overall guy.

ironwill727
03-02-2010, 07:32 PM
Thanks coke.

3/2/10 Cleans/back

Power Cleans-
75x3
115x3
145x3
155x3
175x3
185x3
195x3

Db rows-
145x6
155x6
165x7 (halfway to kroc lol)

Pullups-
3x10

Seated db curls ss reverse bb curls-
50x8/105x8
50x8/105x8
50x8/105x8

Conditioning Circuit-
Power Snatch/BB high pull/standing abs/face pull
45x15/45x10/gx15/gx15
45x15/45x10/gx15/gx15

ironwill727
03-02-2010, 07:33 PM
Some goals by 6/1/2010.

DL-585x1
Squat-500x1
Bench-385x1
Log- 275x1
Power Clean- 250x1 (axle or bb)

Coke
03-02-2010, 10:00 PM
Good luck with those goals, you'll be sure to nail 'em all at this rate.

Off Road
03-03-2010, 07:26 AM
Solid effort and results. You've got some big lifts going on in here.

ironwill727
03-04-2010, 07:48 PM
Thanks guys I think those are reasonable goals I just need to go after them on good days.


3/4/10 Log Wv4 Wk 3

Log-
55x5
107x5
147x5
192x3
212x3
232x4 (pr)

Pullups (ng)-
60x3
70x3
85x5

Standing milt strict press-
125x10
145x10
165x10

Oh bb ext-
135x10
145x8
145x8

Db side laterals/cg band pd/db rear laterals (triset)-
50x8/green x 20/ 10 x 12
50x9/green x 20/ 10 x 13
50x10/green x 22/ 10 x 14

Grippers-
150x10
200x3
200x4

*pretty good today 9.5. I woulda liked another rep on the log but I was not feeling it.

ironwill727
03-05-2010, 06:56 PM
3/5/10 DL wv4 wk 3

DL-
145x5
235x5
345x3
415x2
475x1
520x4 (pr)
http://www.youtube.com/watch?v=n1o3oy45-hU

DL with chains (DE)-
325+chains 8x1

Suitcase farmers DL-
165x6
185x6
205x6

HLR ss Weighted Crunch-
12/45x12
12/45x12
12/45x12

Log clean/lunges/Jumping Jacks-
55x20/bw x 20/ 20
55x20/bw x 20/ 25

Lying neck raises ss bhb wists-
25x20/ 195x15
25x20/ 205x15
25x20/ 205x15

Coke
03-06-2010, 09:59 AM
Looking great with them deads.

ironwill727
03-07-2010, 02:24 PM
Thanks coke they are improving.


3/7/10 Clean/Event

Axle Cleans-
70x5
110x3
130x3
170x3
190x3
210x3 (pr)

Farmers Walks- (drop halfway then turn around and pick up)-
205 (410) x 120ft
225 (450) x 120ft

Sled backwards-
230x120ft
320x120ft
410x120ft (pr)

Sled forward-
275 x 4 x 120ft

Rev bb curl-
115x8
125x8
135x8

*Beautiful day outside to do strongman training. I decided sundays would be best for this because I have enough time to do it on this day.

Coke
03-07-2010, 08:57 PM
Strongman training rocks, no doubt you will be giving it that much more on Sundays bro.

ironwill727
03-08-2010, 07:42 PM
Yup it is fun and challenging. I am wasted by the end of it.

ironwill727
03-08-2010, 07:43 PM
3/8/10 Bench

Bench-
105x5,5
145x5
195x5
235x3
270x3
295x2
320x4 (pr)

Inc Bench-
165x10
170x10
175x9
180x8
185x8

T-bar rows-
180x10
190x10
200x10
210x10
220x10

Cg handle pushups ss with band rows-
1 chain x 15/green x 15
2 chain x 15/green x 15
bw x 22/green x 22

Band triceps oh ext ss grippers-
green x 15/200x5 (pr)
green x 15/200x5
green x 15/200x5

*Pretty good today 9 out of 10. I would have liked 320x5 but my shoulders felt a little sore and it was still a PR. My bench has really taken off from 5-3-1. I decided to do the big but boring method on all of my main lifts with variations of the main lifts to add some size and work capacity.

Coke
03-08-2010, 10:00 PM
Glad to see you are making strides with your benching man.

ironwill727
03-09-2010, 07:40 PM
Yeah I dont think I ever made this quick of progress on my bench.

ironwill727
03-09-2010, 07:40 PM
3/9/10 Squat

Hang Snatch-
65x3
95x3
125x3

Squat-
145x5
235x5
285x3
335x3
375x3
415x3 (pr)
http://www.youtube.com/watch?v=th7KRfiUB08

Squat (hibar)-
195x8
200x8
205x8
210x8
215x8

Sandbag load- (54 inch)
150x3
175x3
175x5

Str9 leg situps- (sandbag)-
50x12
50x12
50+2 chain x 12
50+2 chain x 12
50+2 chain x 12

SSQ calf-
325x10
335x10
345x10
355x10
365x12

Sandbag carry-
50 x 440ft

*Pretty good day today 9 out of 10. Made a pr on squat but it felt heavy.

Coke
03-10-2010, 02:45 AM
Good job throughout dude.

Off Road
03-10-2010, 06:55 AM
BIG squat...nice work.

ironwill727
03-11-2010, 07:12 PM
thanks guys I am determined to get my squat up since it is my suckiest lift.



3/11/10 Bench 5s (patial deload) wv5 week 1

Bench-
105x5
145x5
195x5
235x5
265x5
295x5

Inc Bench-
215x5
235x5
255x5

Db rows-
130x6
150x6
170x6

Db bench (palms in)ss body rows-
70x12/bw x 12
70x13/bw x 12

Oh bb ext-
105x10
125x10
135x10

Grippers-
200x5,5,6(pr)

*Decided to switch back to my s/m/w/f split with benching going back to wed because my legs are to sore to do the log on that day.

Coke
03-11-2010, 09:38 PM
Great benching and rows dude, nice follow up with the extensions and grip work.

ironwill727
03-12-2010, 06:38 PM
Thanks coke it was an okay day.


3/12/10 DL wv5 wk2

DL-
145x5
235x5
355x3
425x2
480x5 (minimum)

Farmers DL-
205(410) x 5
225(450) x 5
245(490) x 5

GHR-
bw x 3 x 10

Lying leg raise-
15x8
20x8
20x8

BB rollout-
75 x 3 x 10

BHB wrist/stair calf raises-
145x15/bw x 20
165x15/bw x 20
185x15/bw x 20

*Legs still sore from squat day which made it hard to dl today. Everything else went well though.

Coke
03-13-2010, 08:22 AM
Sets of regular and farmer deads are ace, fine effort.

ironwill727
03-13-2010, 02:16 PM
Thanks I think I am ready for a change though and I am going to start doing more variety.

ironwill727
03-13-2010, 02:16 PM
3/13/10 ME Oh

Axle (clean 1st)-
70x5
110x5
140x5
170x3
200x3
225x3 (pr)
[http://www.youtube.com/watch?v=wAD7GLJJhCc

Axle clean and strict press-
160x5
165x5
170x5

NG Pullups-
60x5
70x5
80x6

4a) Inc db bench (palms in)
70x10
75x12

4b) Pullups (wg)-
bw x 10
bw x 12

5) Db ext ss seated face pulls-
55x15/g x 15
55x15/g x 15
55x16/g x 16

Grippers-
200x5,5,7

*pretty good today. I need to get better at cleaning the axle and I will be able to do a lot more weight.

Off Road
03-13-2010, 05:37 PM
Dang nice pressing dude.

Coke
03-13-2010, 10:57 PM
Look like there's nothing to it in that vid man, props.

ironwill727
03-14-2010, 06:17 PM
Thanks guys the axle is my arch enemy. I can press it a lot better than I can clean it.


3/14/10 Delts/tris

Log Press-Clean 1st
97x8
97x8
147x5
177x3
202x1
217x6
222x6

Standing strict milt press-
160x6
170x6

Db side laterals-
60x6
60x6

Rear delt raise (1 arm)-
80x6

Oh bb tri ext-
160x6
165x6

Lying tri bar ext (past head)-
120x6
125x6

Db kickbacks-
60x6

*Not bad since I did upper body yesterday. Went back to my training ADD.

ironwill727
03-15-2010, 07:39 PM
3/15/10 Squat (wv5 wk1) Back on course



Squat-

145x5

235x5

300x5

340x3

380x5 (belt)



WS goodmornings-

235x5

255x5

275x5



SSQ stepups-

175x8

190x8

205x8



SSQ calves-

335x12

355x12

375x12



Spread Eagle Situps-

60x10

70x10

80x10



Db side bends-

120x8

140x8

160x8



*I decided to put in goodmornings after squats to hopefully help my arching and strengthen my back. Some days squats go well others it does not. I don't know what my deal is with them.

Coke
03-16-2010, 02:02 AM
Very nice sessions for both days!!

ironwill727
03-19-2010, 05:59 PM
Thanks.

3/18/10 DE Oh

Oh bb milt-
145 8x3

Inc Bench (cg)-
225x5
245x5
265x5

BB rows-
345x6
350x6

Pullups-
bw x 5 x 10

Db rows-
165x6
170x6

ironwill727
03-19-2010, 06:00 PM
3/19/10 ME Lower

18 inch DL-
145x8
235x5
325x3
415x1
465x1
505x1
555x1
595x1
625x1 (pr)
645x0

Sandbag load (54 inch)
150x3
175x3
200x3

SSQ Stepup-
175x6
195x6
215x6

Spread Eagle situps-
70x10
80x10
90x10

Db side bends-
125x8
145x8
165x8

Off Road
03-19-2010, 06:27 PM
Dang...now I REALLY miss my sandbag...they are so much fun to lift.

Coke
03-19-2010, 09:07 PM
Good job throughout, especially the deadlifting PR.

ironwill727
03-21-2010, 06:24 PM
3/21/10 Log Wv6 Wk 1 3s

Log-
97x5
147x5
177x5
207x3
227x5 (pr)
http://www.youtube.com/watch?v=Pz2i9uMfJT8

Log Clean and Press-
167x5
187x5

Pullups (ng)
45x5
60x5
65x6

Oh BB ext-
155x8
165x8

Db rows-
120x10
130x12

BTB Dips-
45x15
45x20

Grippers-
200x7,7,8

*I think I finally came up with a program that satisfies me. I am going to 3-5-1 modified 5-3-1 with some heavier singles when I feel good.

ironwill727
03-21-2010, 06:25 PM
Thanks guys sandbags rule.

ironwill727
03-23-2010, 11:43 AM
3/22/10 DE Sq/Event

Box squat (14 inch)
255 8x 2

Sandbag load (54 inch)
150x3
175x3
200x3
225x2 (pr)

Farmer walk dl-
410x5
510x5
550x5 (pr)

GHR-
10
10
10

Lying leg raise/BTB wrist-
20x10/195x10
25x10/205x10
25x10/205x10

Off Road
03-23-2010, 11:54 AM
Good stuff ironwill, keep it up.

ironwill727
03-23-2010, 05:19 PM
3/23/10 Back/Bis

T-bar rows-
135x10,8
180x6
225x3
270x1
315x6
325x6 (pr)

Pullups- wg
45x6
50x6

Db rows-
170x6
175x6

Alt db curls-
65x6
70x6

Pinwheel curls-
80x6
85x6

Rev bb curls-
155x6

Coke
03-23-2010, 08:55 PM
Those numbers are big all around bro.

ironwill727
03-25-2010, 08:55 PM
3/24/10 Delts/Traps

Log Press (clean 1st)-
97x10,8
147x6
177x3
207x1
217x6
222x5

Seated bb milt-
200x6
205x6
210x6

Db side laterals-
60x6
65x6

BB shrugs-
525x6
545x6

Upright rows-
155x6
160x6

ironwill727
03-25-2010, 08:55 PM
3/25/10 Bench

Cg Bench-
145x10
145x8
195x6
235x3
265x1
285x6
295x3
325x3 easy
350x1 easy
370x0 lost air
300x7

Inc Bench-
240x5
250x5
260x5

BB rows-
325x8
335x8
345x8

Pullups (wg)-
12
21

Lying tri bar ext (past head)
110x8
115x8
120x6

Grippers-
200x7,8,8

*Pretty good today. Training ADD is back but still lifted heavy weight for good reps. If I didnt waste my energy or train shoulders yesterday I woulda had a new bench pr.

ironwill727
03-26-2010, 05:47 PM
3/26/10 DL



DL-
145x8
235x3
325x3
375x2
435x1
480x5


Farmers Walks (turn at 50)
165 (330) x 100ft
175 (350) x 100ft
175 (350) x 100ft



Sled (forward)
230 x 100ft
320 x 100ft
370 x 100ft

Lying leg raise-
25x8
30x8
30x8

Crunches (legs up)
45x15
45x16
45x16

Box Jump-
3
3

Off Road
03-27-2010, 08:41 AM
Deadlift, farmers walk, and sled pulls...now THAT'S a workout!!!

Coke
03-27-2010, 07:48 PM
Wow man, been going at it everyday.

ironwill727
03-28-2010, 03:29 PM
Yes it was a workout for sure lol. Yeah I took off yesterday finally and it helped.

ironwill727
03-28-2010, 03:29 PM
3/38/10 Delts/Traps

Axle Press (clean 1st)
70x12,10
110x6
150x3
180x1
190x6
195x6
200x7 (pr)
http://www.youtube.com/watch?v=hvrIdkNZjTw

Power Clean-
195x5
200x6

Strict Press-
195x5 (pr)
195x5

BB shrugs-
555x6
565x6

Db side laterals ( 1 arm)
50x8
55x8

*Good productive workout. I was very charged up for it.

Coke
03-29-2010, 12:59 AM
Impressive effort overall bro.

ironwill727
03-29-2010, 04:02 PM
Thanks.


3/29/10 ME SQ/DL

Squat (hi bar)-
145x8
145x6
215x5
255x3
305x3
345x2
390x2
410x2
http://www.youtube.com/watch?v=qc_IEHpsZm0

Snatch DL-
145x5
235x3
325x1
375x3
415x2
455x3 (10lb pr)
475x3 (30lb pr)

SSQ stepup-
205x6
215x6

GHR-
12
2 chain x 12

Spread Eagle situps-
90x10
95x10

Db side bends-
165x8
175x8 (pr)

Standing bb calf-
235x20
255x20

* I decided I want to be strong again. To be strong one must lift heavy frikken weight!

Coke
03-29-2010, 09:03 PM
Lifting is great in here dude, props on the new PRs.

ironwill727
03-30-2010, 08:01 PM
Thanks its time to make PRs the rule not the exception.


3/30/10 Axle

Alxe cleans-
70x5
110x5
140x5
165x5
185x7 (pr)
http://www.youtube.com/watch?v=o9w3847JBW4

Db rows-
150x5
175x5
200x6 (pr)

Db snatch (thick db)
65x3
75x3
85x5

Db pinwheel curls-
65x6
75x6
85x6 (pr)

Finisher
Sandbag shoulder- 100x10
BW squat x 20
Sandbag row-100x10
Sandbag zercher-100x10
Plate oh press- 45x15

*Awesome day today. I met my goal of db rowing my bw x 5+ reps. I am catching up to Kroc lol.

Coke
03-31-2010, 04:24 PM
Workout looks outstanding!!

ironwill727
04-02-2010, 08:09 AM
4/1/10 Bench

Bench-
145x8,6
195x5
235x3
275x1
300x1
315x4

Inc Cg Bench-
205x6
225x6
245x7 (pr)

Pullups-
12
12
13

Elbows out ext-
55x12
60x12
60x12

Grippers-
200x8,8,9

Finisher-
Bench-200x200 (pr)
http://www.youtube.com/watch?v=875aXFcD5h0
Db plate raises- 10x20
Facepulls- Green x 20

*My left front delt bothered me again today on benching so I took it easy, but then had the idea to challenge myself and bench bw for reps and I got 200x20 which is a nice pr.

Coke
04-02-2010, 12:48 PM
Good job man, stellar session.

ironwill727
04-02-2010, 03:06 PM
It was ok but thanks.


4/2/10 DL

DL-
145x8
235x5
325x3
390x2
455x1
505x4
http://www.youtube.com/watch?v=_qa_1qnYjnU

Farmers Walks-
205 (410) x 100ft
255 (510) x 50ft
275 (550) x 50ft + hold

Sled (backwards)
320x100ft
410x50ft
460x50ft
510x50ft (pr)

Lying Leg raises-
30x8
30x8
35x7

Prowler-
140x 3 x 100ft

*good overall effort today. I wanted one more rep on the dl but the belt dug into me and I thought I was gonna hurl lol. Farmers and Sled went great Beautiful day outside which made this more fun.

Off Road
04-03-2010, 09:34 AM
Dang dude...repping out 500 on the deads...you are a beast!

Coke
04-03-2010, 04:29 PM
Nice and thorough session guy.

ironwill727
04-04-2010, 03:43 PM
Thanks guys. I wanted 5 at 505 cuz it is a long time goal of mine but I had technical difficulties with the belt digging into me.

ironwill727
04-04-2010, 03:43 PM
4/4/10 Log/Delts/Traps

Log-
107x5
147x5
177x3
207x3
227x5 (ties pr)

Power Cleans-
185x5
195x5
205x5

Strict bb Press-
145x8
165x8
165x8

BB shrugs-
415x8
465x8
515x9

Db side laterals-
40x10
45x10
50x10

BHB shrugs ss face pulls-
325x15/Green x 15
335x15/Green x 15
345x20/Green x 20

*7 out of 10. Lacked energy today. Probably because of all the garbage I ate this weekend.

ironwill727
04-05-2010, 08:24 PM
4/4/10 ME Oh

Strict BB press-
105x5
145x5
175x3
205x1
225x1 (pr)
235x1 (pr)
http://www.youtube.com/watch?v=s2uKnMzB7Xo

Push Press-
245x1
255x1 (pr)

ironwill727
04-05-2010, 08:24 PM
4/5/10 Squat

Squat-
145x5,5
215x5
255x3
305x2
355x1
390x1
420x1 (goal for day)
430x1

Goodmornings-
255x5
275x5
295x5

GHR-
10
2 chain x 10
2 chain x 12

Spread Eagle situps-
100x10
105x10
110x9

DB side bends-
175x8
180x8 (pr)

seated calf-
90x25
180x35
180x35 drop 135 x 50

BTB wrist-
145x12
195x12
215x12

* Just minimum effort on squats today not feeling it.


Later....

Box Squats-
255x8x2

Speed DL-
295x8x1

Hill Sprints-
6 x 25 yard

1 x 150 yard death sprint

*I am going to force myself to do some cardio because I am getting larger in the waistline then I would like.

Coke
04-05-2010, 10:52 PM
The two-a-days are killer, major props!!

Off Road
04-05-2010, 10:57 PM
Nice Squat!

ironwill727
04-06-2010, 03:44 PM
2 a days not planned just felt motivated and said why not. Squat was ok yesterday I would like to hit 500 which I know I am capable of on a good day since i once box squatted 500 but have yet to bb squat it which is backwards cuz you are supposed to be stronger on bb squats lol.

ironwill727
04-07-2010, 06:58 PM
4/7/10 Back/Bis

T-bar rows-
135x12
135x10
190x6
235x3
290x1
325x6
330x6

Pullups- wg
55x6
60x6

Db rows- (palms in)
180x6
190x6 (much stricter than last week)



Pullups (ng)-
bw x 21 (too easy)


Db pinwheel curls-
85x6
90x5 (pr)


Alt db curls-
70x5 (pr)
70x5


Run 1 mile intervals

*Cutting carbs eating more veggies, doing the C word and getting leaner. My laziness and desire to eat donuts, pizza, and ice cream led to unwanted body fat. I had a 32 inch waist at 185lbs and now 35 inch at 204 which to me is unacceptable. But this is a good thing because now my motivation level is sky high.
I love t-bar rows but I have to set them up in the corner of my power rack put a db on the edge and then put 2 plates on it just to prevent it from coming off the ground and tipping over. My back and bis have good strength I just need to get my bis to grow and my back to widen.

Coke
04-07-2010, 08:26 PM
Truly awesome workout for the back and biceps!!

Off Road
04-07-2010, 09:55 PM
I get tired just reading your workouts.

ironwill727
04-08-2010, 11:10 AM
Thanks guys. Don't worry I get tired doing them too lol.

ironwill727
04-10-2010, 09:13 AM
4/8/10 Bench

Bench worked up to 305x1 then shut it down

Inc CG-
235xx3
255x6 (Pr)

Db bench-
70x10
80x10
90x10

Body row-
bw x 12
bw x 12
bw x 12

CG Bench- (Really close)
165x12
185x12
205x10

Face Pull-
Green x 20
Green x 20
Green x 21

Front db raises (parallel)-
20x12
20x12
20x12

Gripper-
200x8
200x8
200x10

*Shoulder wasnt feeling right today so didnt bench heavy.

ironwill727
04-10-2010, 09:17 AM
4/9/10 DL wv6 wk 3

DL_
145x5
235x5
345x3
415x2
485x1
530x3 (PR)
http://www.youtube.com/watch?v=c_-ekuyXnGM

Farmers DL-
410x5
510x4
570x4

Lying Leg raises-
25x8
30x8
35x8

Donkey Calf-
90x15
135x15
135x20

*Nice DL pr with bloodshot eyes to show.

Coke
04-10-2010, 01:58 PM
Killer intensity with those deads.

Off Road
04-10-2010, 03:55 PM
Very nice deads...right where I wan to be some day...but I suck at deads :(

ironwill727
04-11-2010, 09:03 AM
Thanks guys.

ironwill727
04-11-2010, 04:34 PM
4/11/10 DE Bench

DE Bench-
185+chains 8 x 3

Seated bb milt-
145x10
155x10
165x10

Db bench (palms in thick db)
75x10
85x10
95x10

Db ext-
65+mini band x 12
70+mini band x 12
70+mini band x 10

Pullups-
bw x 12
1 chain x 12
2 chain x 12

Inverted row-
bw x 11
bw x 12

Db hammer curls-
50x10
55x10
60x10

Face pulls ss shoulder horn-
green x 21/ 5s x 15
green x 22/ 5s x 15

Gripper-
200x10
200x10

*Changing things up and working on speed and max strength ala westside.

Off Road
04-11-2010, 08:03 PM
Quite the workout.

ironwill727
04-12-2010, 08:12 PM
yes it was a lot and face paced.

ironwill727
04-12-2010, 08:13 PM
4/12/10 Squat

Squat-
145x5
195x5
235x5
285x3
335x3
375x5 (belt)

SLDL (3 inch blocks)-
235x8
255x8
275x8
295x8
315x8

Lunges (alternating legs)-
bw x 10
1 chain x 10
2 chain x 10
2 chain x 10
2 chain x 10

SSQ calf-
335x12
345x12
355x12
365x12
375x12

RC Situps (paused)
bw x 10
25 x 10
25 x 10
25 x 10
25 x 10

*Felt like crap today had a massive painful headache and have had a sore throat. Came home and took a nap which helped a lot and then I felt much better and had a decent workout. First time doing SLDL in a longtime and they felt good.

Coke
04-13-2010, 09:01 AM
Super leg day, props.

ironwill727
04-14-2010, 05:12 PM
Lots of volume equals lots of soreness. I am actually going to manipulate my volume weekly and see how that works for me.

ironwill727
04-14-2010, 05:14 PM
4/14/10 Bench wv7 wk 1

Bench-
105x5
145x5
195x5
235x5
265x3
290x9 (pr)
http://www.youtube.com/watch?v=mh9qi-N1t8I

Db bench-
75x10
80x10
85x10
90x10
95x10

Db rows-
110x10
115x10
120x10
125x10
130x10

Cg Bench alt ez bar curls
175x12/70x12
185x12/80x10
195x10/80x10

Plate pinches-
90x15sec
90x15sec

*great day. shoulder felt pretty good and I hit a pr. legs and low back still very sore from squat day on monday.
I actually decreased my working weights on my bench and squat to see how that works for me and since the extra reps are usually a good thing.

ironwill727
04-16-2010, 04:54 PM
4/16/10 Dl Wv7 week 1

DL-
145x5
235x5
325x3
395x1
465x1
525x1
570x0 (grrr)
490x5 (pr)

SLDL (Standing on 3 inch)-
235x5
285x5
335x5
385x5 (pr)

Lying leg raises-
30x8
35x8
40x7

Db snatch (thick db)
75x5,5,5

Stair calf-
bw x 34,34,32

*Even though I hit two prs today still sucked. I went fo 570 and missed it below the knee. I should have had it but lost my air. I am better and stronger than that. I need to throw in heavy singles every so often to get comfortable.

Coke
04-17-2010, 12:53 AM
Super new PRs with the benching and dead(s).

NickAus
04-17-2010, 03:06 AM
Really good strength overall!!

Pleased I stopped by.

Off Road
04-17-2010, 08:24 AM
You've got balls just getting 570 off the floor. Congrats on the rep PR too.

ironwill727
04-18-2010, 10:47 AM
Thanks guys. Next time I try 570 I will get it I actually had 585 to lower knee level in a strongman comp so I shoulda smoked 570.

ironwill727
04-18-2010, 10:47 AM
4/18/10 RE Upper

Cg Bench-
200x12
200x12
200x15

Pullups ss Face pulls-
bw x 12/Green x 15
1 chain x 12/ Green x 15
1 chain x 12/ Green x 15
1 chain x 12/ Green x 15

Seated BB milt-
145x10
155x10
165x10
175x10

BB shrugs/BTB Dips/Db hammer curls- (triset)
325x12/45x12/55x10
395x12/45x12/60x10
395x15/45x15/65x10

Grippers-
200x10
200x10
200x10

*Needed a change in training to keep things interesting.

ironwill727
04-19-2010, 06:20 PM
4/19/10 DE Sq

Box Squat-
275 x 8 x 2

WS Goodmorning-
235x5
265x5
300x5 (pr)

GHR-
10
1 chain x 10

Str8 leg situps-
100x12
110x12

Db side bend-
150x8
160x8 (straps)

Seated knee abductions-
1 band x 20
2 band x 20 + 20 prisoner squats

*Well today started out squatting but I sucked at it and it wasnt going well so I lightened it and did de box squats. I realized that squatting heavy on monday and dling heavy on friday doesnt work anymore so I will go de on monday and me on friday and bring back the westside split. Funny how everytime I do goodmornings I hit a pr but squats are so inconsistent.

Off Road
04-19-2010, 07:04 PM
Man, I hate Good Mornings. Good for you for busting them out.

Coke
04-19-2010, 08:43 PM
No joke in here with those GMs, and everything else for that matter man.

ironwill727
04-21-2010, 07:30 PM
I love GMs they are great for my squat and help the dl a bit too.

ironwill727
04-21-2010, 07:30 PM
4/21/10 Bench

Bench-(CG)
145x5
195x5
245x3
275x3
305x6

Rev band bench- (green)
325x5
350x5
370x5 (pr)

BB rows (underhand)-
145x10
165x10
185x10
205x10
215x10

Db bench (thick) ss Face pulls-
55x15/g x 20
65x15/g x 20
75x15/g x 20

BTB bb wrist-
145x15
165x15
185x15

*Decided to makeup a westside 5/3/1 hybrid. Largely due to my squat failures. My Bench continues to progress each week so I will keep that 5/3/1 and my log has done well too. DL has progress in rep prs but I am not so sure of 1rm. I will bring back the box squat and make a dynamic effort day on mondays because when I did regular box squats I was a much stronger squatter. Basically the split will include various methods and powerlifting and strongman training.

Off Road
04-21-2010, 07:57 PM
Sounds like a good mix.

ironwill727
04-23-2010, 08:44 PM
Its my two favorite training systems.


4/23/10 ME Lower

Farmers DL-
230x5
320x3
410x3
510x3
570x2
610x1
640x2 (pr)
http://www.youtube.com/watch?v=MC23QYrcSdE

SSQ stepup-
155x6
205x6
245x6 (pr)

SL GM-
145x8
175x8
205x8

HLR-(str8)
12
12
12

Ab wheel-
10
12
12

Seated calf-
90 x 100

*Not bad today hit a nice pr on farmers dls and stepups.

Coke
04-24-2010, 06:19 PM
Not bad today hit a nice pr on farmers dls and stepups.

No joke, stepped up a notch with 'em in the vid!!

ironwill727
04-28-2010, 07:08 PM
thanks.

4/25/10 Log Deload week

Log clean and press-
work up to 192x6

Strict press-
145x5
170x5
190x6

Db side raise-
50x8
50x8

Db hammer curls-
70x6
80x7

Rev bb curl-
145x8

ironwill727
04-28-2010, 07:08 PM
4/26/10 DL Deload

Squat nothing impressive

DL-
work up to 465x1
405x4

Standing ab pd-
green x15
green x 20

*due to my body not wanting to squat on mondays i am moving them to friday and dl on monday.

ironwill727
04-28-2010, 07:09 PM
4/28/10 Bench 5s

CG Bench-
105x5
145x5
195x5
235x5
265x5
295x7

Cg bench-
170x10
175x10
180x10
185x10
190x10

T-bar row-
180x10
205x10
225x10
235x10
245x10

Dips (btb)
bw x 15
25 x 15
35 x 15
45 x 15

Hammer bar curls-
90x10
95x10
100x10
105x10

Kneeling ab band pd-
green x 15
green x 15
green x 15
green x 20

*Not bad today didnt hit a pr on the bench though and felt reps were too slow and shoulder kind of hurt. It seems like one week my shoulder is good the next it hurts. Lots of volume though. Good news is though I measured my arms last night and they were finally over the 17 inch mark which was kinda cool I actually had to measure it 3x just to make sure I wasnt seeing things lol.

Coke
04-28-2010, 08:49 PM
Awesome news, arms are over 17 inches now.

ironwill727
05-02-2010, 06:51 PM
Yes, about time too lol they been stuck at 16 3/4 for awhile.

ironwill727
05-02-2010, 06:52 PM
4/30/10 DL-5s

DL-
145x5
235x5
325x3
375x3
435x2
475x6

Sumo DL-
195x8
205x8
215x8
225x8
235x8

HLR-
12
12
12

Ab wheel-
13
13
15

Sandbang carry-
100x200ft

ironwill727
05-02-2010, 06:56 PM
5/2/10 Log-

Speed bench warmup

Log (clean 1st)-
107x5
127x5
157x5
177x5
197x9 (pr)

Pullup (ng)
35x5
45x5
55x7

Db bench (pams in paused)
80x8
90x8
100x8

Db hammer-
70x8
80x6
85x6 (pr)

Oh bb ext-
110x10
125x10
145x10

BB upright rows-
105x10
110x10
115x10

Grippers-
200x8,8,9

*Ate a lot this weekend. Went to my favortie buffed the Mecca of all buffets. The today I had may be the best cheesesteak ever at some small diner

Coke
05-02-2010, 07:19 PM
Both efforts are looking very nice guy.

ironwill727
05-04-2010, 07:40 PM
thanks


5/4/10 ME Lower

Goodmorning (CS)-
145x5
195x5
235x5
285x3
335x1
375x1
405x1
425x1
445x1 (pr)

Deficit DL (3 inch)
235x3
325x3
375x1
425x1
465x3 (pr i think)

Lunges-
2 chain x 10
2 chain x 10

RC situp-
100x10
110x10

suitcase farmers dl-
165x6
185x6

ssq calf-
335x15
355x15

*pretty good today. my hips have gotten rather tight from seating a lot at work which seems to happen everytime I have a non physical job. I am going to have to put more effort into mobility to help my squat.

Off Road
05-04-2010, 08:33 PM
Big session.

Coke
05-04-2010, 09:59 PM
Wow, absolute killer GMs.

ironwill727
05-05-2010, 05:38 PM
thanks guys.


5/5/10 Bench

Bench (cg)
105x5
145x5
195x5
240x3
275x3
310x4

Db rows (no straps)
120x6
140x6
160x6

Oh BB ext-
145x8
150x8
155x6

Pullups-wg
12
12
10

cg pushups (handle) ss face pulls
20/green x 20
20/g x 20
17/g x 20

Coke
05-05-2010, 08:17 PM
Moving huge numbers as usual bro.

ironwill727
05-07-2010, 06:30 PM
5/7/10 DL 3s

DL-
135x5
225x5
315x3
385x2
455x1
500x3

Deficit Dl (3 inch)
350x5
355x5
360x5

GHR-
10
2 chain x 10
2 chain x 10

HLR (str8)
12
13
13

Ab wheel-
15
15
15

Sandbang carry-
125 x 100ft
125 x 100ft

*back was sore from tuesday gms and dls. just did the minimum.

Coke
05-07-2010, 09:41 PM
Solid pulling and sandbag carrying man.

ironwill727
05-09-2010, 03:09 PM
thanks coke.

ironwill727
05-09-2010, 03:09 PM
5/9/10 Bench wk 1 5s

Bench-
55x10
105x5
145x5
195x5
225x5
255x5
285x8

Inc Bench-
175+chains x 8
185+chains x 8
195+chains x 8

Db bench (thick palms in)
75x12
85x12

DB flyes-
55x12
55x12

BTB wrist-
165x12
175x12
185x12

Grippers-
200x8
200x9
200x10

Off Road
05-09-2010, 03:42 PM
Strong bench dude.

Coke
05-09-2010, 10:30 PM
Nice job on the bench and throughout bro.

ironwill727
05-10-2010, 06:09 PM
thanks guys.


5/10/10 Squat wk 1 5s

Squat-
55x8
145x5
195x5
240x5
285x5
335x5
365x6

Paused Squat (2 sec)-
235x5
245x5
255x5

RDL-
235x8
255x8

Lunges-
2chain x 12
2chain x 12

RC Situps-
115x10
125x10

Farmers Suitcase DL-
185x6
195x6

SSQ calves-
355x15
365x15

*Best squat day in a long time. I really focused on form and arching and the weight felt much lighter and better. Suitcase Dls made for some really heavy suitcases lol I must have overpacked (insert corny joke here). They are great for the obliques and glutes though which help my squat a lot.

Coke
05-11-2010, 12:58 PM
No joke, great day with the squats and all.

ironwill727
05-12-2010, 07:31 PM
Thanks it was ok it should continue to get better.



5/12/10 Oh press wk 1 5s

Strcit Oh Press-
55x8
95x5
115x5
140x5
160x5
180x8 (pr)

JM press-
145x8
150x8
155x8
160x8
165x8

BB rows (underhand)
175x8
185x8
195x8
205x8
215x8

Hammer bar curls-
110x10
120x10
130x10

Pushups (cg handles) ss face pulls-
bw x 20/green x 20
bw x 20/green x 20
bw x 15/green x 20
bw x 15/green x 20

*Pretty good today. Legs still really sore from monday walking is not easy.

Off Road
05-12-2010, 08:12 PM
Very strong pressing.

Coke
05-13-2010, 01:33 AM
Session is damn good dude.

ironwill727
05-14-2010, 08:00 PM
Thanks guys.


5/14/10 DL

DL-
145x6
235x5
325x2
370x3
420x2
470x5 (belt)

Deficit DL (1.5 inch)
255x8
260x8
265x8
270x8

HLR (st8)
12
12
12
10

Ab wheel-
15
15
15
15

Sandbag carry-
125x3x100ft

*Nothing special today not a good day inside or outside of the gym.

Coke
05-15-2010, 07:05 PM
Fine work with the deads and all, keep hanging tough.

ironwill727
05-16-2010, 04:36 PM
5/16/10 Chest/forearms

Bench-
55x8
105x5
145x5
195x5
235x5
275x5
280x5
285x5

Inc Bench-
240x6
245x5

Db bench- (thick)
105x6
105x6

BB wrist-
215x8
225x8

BTB wrist-
195x10
205x10

Grippers-
200x8
200x8

Coke
05-16-2010, 09:15 PM
Like the forearm/grip work along with the nice sets of benching.

ironwill727
05-17-2010, 08:11 PM
Yeah I am inconsisent with grip and forearm work.


5/17/10 Log

Log-
55x8
97x5
127x5
157x5
177x5
197x7

Pullups (ng)
bw x 5
45 x 5
55 x 5
65 x 5

Inc Cg Bench-
145x10
155x10
165x10
175x10

Chest supp row-
145x10
155x10
165x10

Oh bb ext-
115x10
125x10
135x8

Seated rear delt plate raises-
10s x 15
10s x 15
10s x 15

*Decided that I should probably put my easiest days on mondays because I am my most laziest on this day. First time doing the log in a few weeks but felt good despite not hitting a pr.

Off Road
05-18-2010, 12:16 AM
Your recent deadlift and bench workouts were very impressive. Good weights.

Coke
05-18-2010, 06:51 PM
Solid training for the upper body guy.

ironwill727
05-19-2010, 04:00 PM
Thanks guys. I been in a slump lately though. I think I need to eat more.


5/19/10 Squat 5s

Squat-
145x5
195x5
235x5
285x5
325x5
365x6 (belt + knee wraps first time)

Sandbang load (54 inch)-
125x5
150x5
175x5

SSQ stepups-
155x6
175x6
195x6

Db side bends-
120x8
130x8
140x8

RC situps paused 5 sec-
25x10
25x10
25x10

Sandbag carry-
150 x 200ft

*first time using knee wraps. still waiting for my knees to feel normal again.

Coke
05-19-2010, 06:13 PM
No doubt bro, we all have subpar moments, and diet is a big part of it too...good squats and all.

ironwill727
05-20-2010, 07:56 PM
Yeah squats have been a problem for awhile now.


5/20/10 Inc Bench 5s

Inc Bench-
105x10
105x8
155x5
185x5
210x5
235x8 (ties pr)

Db bench (palms in)
90x8
100x8
100x8

Db rows-
120x8
130x8
140x8 (straps)

BTB dips-
bw x 20
bw x 20
bw x 18
bw x 16
bw x 16

Standing band row (to chest)
Green x 5 x 20

*not bad today. I decided to use a dual progression method because I am having trouble doing the same lifts each week.

ironwill727
05-23-2010, 04:49 PM
5/21/10 DL deload

Dl- work up to 465x1

Farmers walks- (turn at 50)
330x100ft
370x100ft
370x100ft

Sled backwards-
230x100
280x100
330x100

Sled forwards-
230x100
230x100
230x100

Swiss ball crunches-
bw x 30
bw x 30

*Felt sick and weak today took it easy.

ironwill727
05-23-2010, 04:53 PM
5/23/10 Log 5s wk 1

1)Log-
97x10
97x8
127x5
162x5
182x5
202x10 (pr by 2 reps)

2)Pullups (ng)-
55x5
70x5
85x5

3)CG bench-
235+chains x 5
255+chains x 5
275+chains x 5

4)BB chest supp row-
165x10
175x10

5a)Oh bb ext-
125x8
135x8
145x8

5b) Hammer bar curls-
120x8
130x8
140x8

*Best workout in a long time. I was motivated and am happy with todays workout even though I am still sick I made sure to hit a nice pr.

Coke
05-24-2010, 12:05 AM
Wow man, real fine sessions, props.

ironwill727
05-24-2010, 07:05 PM
Thanks I am back.


5/24/10 Squat 5s wk 1

Axle Clean-
90x5
110x5
130x5
150x5
170x5

Squat (high bar)-
145x5
215x5
285x5
320x5
355x8 (pr) (belt)

Sandbag load (54 inch)
150x5
175x5
175x5

RC Situp (5 sec pause)
35x3x10

SSQ Calf raise-
385x8
395x8
405x8

Prowler Sprint-
140 x 4 x 100ft

*Two good days in a roll I am heating up. The intensity demon has returned. This was fast paced and I was breathing like a fat man at a buffet line.

ironwill727
05-26-2010, 06:31 PM
5/26/10 Bench 5s

Bench-
105x8
145x5
185x5
220x5
250x5
280x11
http://www.youtube.com/watch?v=qiPDNglbY_4

Db rows-
150x6
160x6
170x6 (add straps)

Strict Milt bb press-
145+2 chain x 8
155+ 2 chain x 8
160+2 chain x 7

Pullups-
bw x 12
bw x 16

Tribar skull crushers-
90x10
95x10
100x10

Alt db curls-
50x6
60x6
65x6

Hill sprints
5
1 death hill sprint

*3 prs after 3 workouts and an attitude adjustment.

ironwill727
05-29-2010, 09:05 AM
5/28/10 DL

Seated Box Jump-
3x3

DL-
145x8
235x5
345x5
405x3
455x5 (Belt)

SSQ goodmorning-
135x8
140x8
145x8
150x8
155x8

HLR-
10
10
10
10
10

BB shrugs ss ab wheel-
235x10/ 12
255x10/ 12
275x10/ 12
295x10/ 12
315x10/ 12

Seated calf raise-
90x100

Coke
05-29-2010, 10:52 AM
Nice job on the new PRs!!

ironwill727
05-30-2010, 03:25 PM
Thanks.


5/30/10 Log

1)Log-
97x10
97x8
137x5
172x3
192x3
212x7 (pr)

2)Pullups (ng)-
bw x 5
65x5
80x5
95x4

3)Inc Cg bench-
195+2 chain x 5
215+ 2 chain x 5
235+2chain x 5

4)BB chest supp row-
175x10
180x10

5a) Seated BB milt-
145x10
165x10
185x10

5b) Hammer bar curls-
130x10
140x8
150x8

6) Band pd ss Face pull
Green x 20/20
Green x 20/20

*Not that great but ok still feel sick.

Coke
05-30-2010, 07:05 PM
That is some damn good upper body work.

ironwill727
05-31-2010, 03:09 PM
Thanks coke,


5/31/10 Squat 3s

Axle Clean-
110x5
140x3
160x3
180X3

Squat-
165x5
235x5
305x3
340x3
375x5 (knee wraps belt)

SLDL-
345x5
355x5

SSQ Stepup-
195x6
200x6

SSQ calf-
405x8
415x8
425x8

Donkey calf-
90x20
135x20

Sandbag carry-
150x100

Coke
06-01-2010, 11:49 AM
Looks fine all around dude.

ironwill727
06-02-2010, 07:41 PM
Thanks.


6/2/10 Bench 3s

Bench (cg)-
105x5
145x5
195x5
235x3
265x3
295x7

Inc Cg Bench-
145x10
155x10
165x10
175x10
185x10

T-bar rows-
225x10
235x10
245x10
255x10
265x10

Elbows out ext-
50x12
50x12
50x12

BB curls-
105x10
115x10
125x10

Face pulls-
green x 20
green x 20
green x 20

*Strength felt good today but shoulder was iffy on benching so I shut it down at 7.

ironwill727
06-04-2010, 03:18 PM
6/4/10 DL 3s

Seated box jump-
2x3

DL_
145x5
235x5
325x3
380x3
430x2
480x5 (belt)

SSQ Gmoring-
155x8
160x8
165x8
170x8
175x8

HLR-
5 x 11

Ab wheel ss btb wrist curl-
13/145x12
13/155x12
15/175x12
15/185x12

Sled pull forward-
140 x 3 x 300ft

Coke
06-04-2010, 08:35 PM
Solid efforts for both days, doing very well guy.

Off Road
06-05-2010, 12:56 AM
Strength is definitely coming along.

ironwill727
06-05-2010, 10:33 AM
Thanks guys

ironwill727
06-06-2010, 05:12 PM
6/6/10 Log 1s

Log-
97x8
97x5
127x5
152x3
177x3
202x1
222x4

Pullups (ng)
bw x 6
45 x 6
65 x 6
80x6+2+2+2

Seated BB milt Press-
145x6
165x6
185x6+2+2+2

Db rows-
120x6
140x6+2+2+2

Oh bb ext-
115x6
135x6
155x6+2+2+2

Hammer bar curls-
130x6
140x6
150x6+2+2+2

*Tried some hct-12 training mixed after my 5-3-1 training on the log. I liked the heavy training and it is intense. No prs on the log today I was at a birthday party all day before I trained and didn't feel energized on the log. Everything else went well though. Pullups were brutal on the hct-12 set.

Coke
06-06-2010, 06:34 PM
Stellar training as usual bro.

ironwill727
06-08-2010, 06:40 AM
Thanks.


6/7/10 Squat/DL

Axle Clean-
110x3
150x3
170x3
190x3

Squat-
145x5
195x5
255x3
325x1
365x1
395x1
435x1
465x1 (belt + wraps)

18 inch DL-
235x3
325x3
415x2
485x2
545x1
585x3 (belt) (PR)

Db swings-
105x 3 x 6

HLR-(str8)
12
12
12

Ab wheel-
15
15
15

9 out of 10 today. 465 felt pretty easy. I am getting used to the knee wraps. Not bad for doing some hardcore hip thrusting with testostorone release prior to training lol.

ironwill727
06-09-2010, 06:40 PM
6/9/10 bench 1s

Bench- (cg)
105x5
145x5
195x5
225x3
250x3
280x1
310x1
340x1 (easy)
370x1/2 rep + 10sec hold (shoulder pain again!)

Inc Cg bench-
195+2chain x 5
225+2chain x 5
255+2chain x 4

Db rows-
100x10
105x10
110x10
115x10

Tribar ext (to forehead)
80x10
85x10
90x10
95x10

Rev bb curl-
105x10
110x10
115x10

Shoulder triset
Front plate raise/Face pulls/Side plate laterals-
25x15/green x 15/10x12
25x15/green x 15/10x12
25x15/green x 15/10x12

*Well I would have hit a new 1rm bench today if my shoulder felt right. I took 370 out and it felt pretty light but about halfway down it hurt bad and froze so I did a 1/2 rep with a static hold. I need a new right shoulder. Everything else went well though. If my shoulder doesn't let me bench every week I am thinking about using Inclines as my main bench movement and then use cg bench as a secondary movement. I am going to train lats 4 days a week now with rowing on upper days and pullups on lower days. My weight is around 203 right now and I need to get down to 198 in a month. My lunch consisted of an apple, 1 chicken breast, and about 20 mixed nuts, and dinner was a can of tuna and 2 eggs. Gotta love dieting lol.

Coke
06-09-2010, 08:30 PM
Doing great with the diet, numbers have been staying solid throughout.

ironwill727
06-11-2010, 04:13 PM
6/11/10 DL/strongman

Hang Snatch-
75x3
105x3
125x3
125x3

DL-
145x5
235x3
325x3
395x1
465x1
510x1
510+2 chain x 2 (belt)
http://www.youtube.com/watch?v=S4P2ue1N5Oo

Farmers Walks/Sandbag carry medley-
205(410) x 50ft/150x50ft
215(430) x 50ft/175x50ft

Sandbag load-
175x3
175x4

Sled forward-
320x75ft
320x75ft

Dragon flag/standing band abs
15/gx15
15/gx15

*Pretty good today. It was so nice out I could not resist to do some strongman training.

Coke
06-11-2010, 08:17 PM
Session is huge dude...you've put on a lot of size over the past year judging by some of your earlier vids.

ironwill727
06-14-2010, 11:25 AM
Thanks Coke, I really did not notice how much I grew until you pointed that out and I went and looked at some of my older clips.


6/13/10 Log/DC upper

Log-
55x8
107x5
147x5
167x5
187x3
207x8 (pr)

Pullups-
bw x 5
45 x 5
80 x 1
80x7(pr)+4+bw x 15

Inc Bench-
145x5
195x3
235x8+4+2

Db rows-
120x5
150x8+4+2

Oh bb ext-
115x5
135x5
155x8+3+2

Hammer bar curls-
130x5
150x3
170x8+4+2

*Awesome day today. A few PRs as well. I tried some DC training on my assistance lifts and I loved it. The stretching was new to me and that will take some time to get used to. The whole workout was super intense and to the point.

Coke
06-14-2010, 03:56 PM
Effort is nice all around man, props.

ironwill727
06-14-2010, 07:52 PM
6/14/10 Squat



Axle Clean-
90x5
130x5
155x3
175x3

Squat-
195x5
245x5
290x3
335x2
360x6 (kneewraps/belt) dropset-235x12


SLDL-
235x3
285x1
325x8+3+2


Btb wrist-
145x8
195x8
235x9+4 dropset 145x16



Donkey calf (5sec neg 5 sec pause)
90x5
135x11+5+3


Situps (paused 5 sec)-
bw x 8
45 x 11+5+4 ss ab wheel x 15


*Another intense strong workout with DC assistance. I am loving this. Squats were fun in a sadistic way.

ironwill727
06-17-2010, 06:36 AM
6/16/10 Bench 5s

Bench-
105x5
145x5
195x5
235x5
260x5
285x8

Db row-
110x10
115x10
120x10

Cg Bench (2 sec pause with chains)
235+chains x 5
255+chains x 5
275+chains x 5

Pullups-
bw x 10
bw x 10
bw x 10

Rev bb curl-
110x10
115x10
120x10

Front plate raise/side plate raise/Face pull
25x16/10s x 16/Green x 16 x 3sets

Kneeling band ab pd-
g x 15
g x 16
g x 20

*Good effort today. My should felt pretty good the whole way through. I think the shoulder triset is helping it out a lot.

Coke
06-17-2010, 07:01 AM
Fine training going on guy.

ironwill727
06-19-2010, 09:43 AM
Thanks.

6/18/10 DL 3s

Seated box jump-
2x3

DL-
145x5
235x5
325x3
385x2
435x1
485x3
515x1

Deficit DL- (3 inch)
355+chains x 3
365+chains x 3
375+chains x 4

HLR-
12
12
12
12

Donkey Calf/Ab Wheel/btb static hold
90x20/15/325x10sec
90x20/16/335x10sec
90x20/18/345x11sec

Jog .5 mile
5 hill sprints

*Pretty good today. 3 weeks away from meet day. I am going to throw in some singles on my powerlifts on some days just to get used to it.
Was down to 200lbs this morning. Just gotta drop 2 more lbs and I am good.

Coke
06-19-2010, 10:20 AM
Really on the mark and have all the bases covered. Big day with the deads.

ironwill727
06-20-2010, 02:49 PM
thanks training is going well.


Thanks.

6/19

Walk 2 miles

*Weight 200.3 this morning.

6/20/10 Log 3s

Log-
107x5
147x5
177x3
197x3
217x6

Pullups-ng
bw x 5
50 x 3
70 x 3
85 x 6 drop bw x 10

Inc Bench-
205x6
225x6
245x6

Chest supp bb row-
145x10
150x10
155x10

Oh bb ext-
125x8
140x8
145x9

Hammer bar curl-
120x8
130x8
140x9

*good day overall today. Energy was lacking a bit from low carbs. weight was 201 this morning. no idea how I went up .7 lbs.

ironwill727
06-21-2010, 06:39 PM
6/21/10 Squat 3s

Axle Clean-
110x3
145x3
165x3
185x4

Squat-
195x5
255x3
300x3
340x3
380x3 ( add belt/wraps)
415x1
425x1
340x3 (no wraps)
http://www.youtube.com/watch?v=z2ar52BrZgM

SSQ goodmornings-
160x8
165x8
170x8
175x8

Woodchoppers-
35x8,8,8

Plank (lift 1 arm at a time then 1 leg at a time)
40sec
2chain x 40sec
2chain x 80sec

Sandbag sprint-
150x6x50ft (10 sec rest between)

*squats felt good today.

ironwill727
06-24-2010, 11:33 AM
6/23/10 Bench 3s

Bench-
105x5
145x5
195x5
235x3
255x3
275x3
300x3 (just minimum)
325x2 (was supposed to be a single but wanted to double it)

Db rows-
115x10
120x10
125x10

Cg Bench (paused)-
240+chains x 5
260+chains x 5
280+chains x 5

Pullups-
11
11
11

Rev bb curl-
115x10
120x10
125x10

Front plate raise/Side plate laterals/Face pull
25x17/10sx17/Green x 17
25x17/10sx17/Green x 17
25x17/10sx17/Green x 17

*Solid day overall. Really concentrated on bench form today and it went well. I had to show off for my grandma who is staying over lol.

Coke
06-24-2010, 04:19 PM
Doing very well in here dude, make no mistake.

ironwill727
06-27-2010, 06:59 PM
Thanks


6/25/10 DL



Seated Box Jump-

2x3



DL-

145x5

235x5

325x3

395x1

450x1

500x2 (belt)



Deficit DL (3 inch)

365+2chain x 3

375+2chain x 3

385+2chain x 3



HLR-

bw x 5 x 10



Donkey Calf/Ab wheel-

100x20/bw x 16

100x20/bw x 17

100x20/bw x 18



BTB wrist-

165x15

175x15

175x15