Stronger Everyday

[ironwill727]

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]

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]

Nice lifting. Glad to have another 5/3/1 journal to follow.

[ironwill727]

Thanks Offroad.

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

[ironwill727]

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]

Props on the squat PR, nice work in here.

[Off Road]

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

[ironwill727]

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]

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]

Wow, nice bench reps.

[Coke]

Session looks damn good man.

[ironwill727]

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]

Like those deads and shrugs dude.

[ironwill727]

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]

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]

Nice PR...I'm jealous that you get to use a log, I've always wanted to try that.

[Coke]

Real solid effort, props.

[ironwill727]

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]

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]

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]

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]

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]

Great day for the back man.

[ironwill727]

Thanks cocoa. My back is one of my strong points. I always enjoy training it.

[ironwill727]

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.