Stronger Everyday

[ironwill727]

10/1/12 Squat (435tm) 1s

Squat-
50x5
140x5
230x4
280x3
330x1
375x1 (belt)
415x2 (add wraps)
460x1
440x3 (pr)

Paused Squat-
320+mini around knees x 3
330+mini around knees x 3

SLDL-
280x6
300x6
320x6

SSQ stepups-
155x6
165x6

BB rollout/SSQ calf-
160x10/245x12
170x10/315x12

Suitcase DL-
175x6
195x5

BB clean walk-
100x100ft x 2

JJ-
50
50

*Pretty good today.

[Coke]

Superior squats and all bro.

[ironwill727]

Thanks T.

10/2/12 Olympic

Power Clean-
100x5
140x3
160x3
180x3
200x3
205x3

Hang Snatch-
140x2
150x2
160x2

Power Shrug-
230x5
250x5
270x5

Pullup/box jump/Fist pushup/plate swing-
5/10/10/25x10
5/10/10/25x10
5/10/10/25x10

*Fun and fast-paced. From warmup to cooldown in 40 minutes.

[ironwill727]

10/3/12 Bench (320tm) 5s

Bench-
110x8,6
140x5
180x5
210x5
240x5
270x7

DB row-
120x6
140x6
160x6

Paused cg bench/pullup/face pull-
230x5/5/gx10
240x5/5/gx10
250x5/5/gx10

Band pushdowns-
px100

Strict press/crunches- (nonstop)
100x15/21
100x10/15
100x8/10
+ run 1 min

[Coke]

Looking quite solid as usual guy.

[ironwill727]

Thanks T.

10/5/12 DL 5s

DL-
140x8
230x5
300x3
355x2
410x2
455x5

SSQ Gm-
115x10
120x10
125x10
130x10
130x10

HLR-
bw x 5 x10

Plank/bridge/bb wrist-
40sec/10/140x12
40sec/10/140x10
45sec/11/140x15

[ironwill727]

10/7/12 DE Log

Log-
55x10
107x5
147x8x3

Pullups (ng)-
5
35x5
50x5
65x5

Inc Cg-
140x5
190x5
230x5
270x5

Db hammer curls-
60x6
70x6
75x6

Pushups/Inverted row-
22/11
20/10
20/10

Gripper/Rotator-
200x8/5x12
200x8/5x12
200x8/5x12

*Fast paced effort today.

[Coke]

Getting the sessions in like clockwork!

[ironwill727]

Thanks T.

10/8/12 DL powerbuilding wk 1



DL-
140x5
230x3
320x2
395x4
395X4
395x4
395x4
395x4

BB row-
230x10
230x10
230x10
235x10
235x10

Pullups (ng)-
10
10
10

BB shrugs-
320x12
370x10
420x10

Ab wheel/Standing abs/run-
15/gx12/140ft
15/gx12/140ft
15/gx15/140ft


*Trying a new program based of Michael O'Hearns powerbuidling program. Back was tight today but went ok. 8 out of 10.

[ironwill727]

10/10/12 Shoulders Wk 1 Power Bodybuilding



Big Daddy Axle-(strict)

40x10

90x5

130x3

170x4

170x4

170x4

170x4

170x6



BB upright row-

70x8

80x8

85x8



Kneeling oh press-

85x10

105x10



DB side laterals-

20x12

20x12

20x12

20x12



Seated rear laterals-

10x12

10x12

10x12

10x12



Dragon flag/Crunches/Sprint-

12/15/70ft
12/15/70ft
12/15/70ft
*I am going to start rating my workouts again. It helps motivate. 9 out of 10. Everything went as planned. As long as I get better at cleaning the 2.75 axle I will be good. I was not blessed with large hands but no excuse.

[Coke]

Interesting with the new program, good luck with that!

[ironwill727]

Thanks T been fun so far.

--------------------------------------------------------------------------------
10/11/12 Arms

Cg bench-
50x10
100x8
140x5
180x10
185x10
190x10
195x10

BB curl-
70x10
80x10
90x10

Tribar ext/Seated db curls-
80x10/20x10
85x10/20x12
90x10/25x12

Inc db ext/Crossbody curl-
25x12/25x12
30x12/30x12
30x12/30x12

BB wrist-
140x12
150x12
160x12

BTB wrist-
150x12
160x12
170x12

Plate pinch-
50x45sec

*9 out of 10. Fast paced and good pump.

[ironwill727]

10/12/12 Squat

Squat-
140x3,3
230x3
280x2
320x2
370x4 (add belt)
370x4
370x4 (wraps)
370x4
370x4

WS box squat-
10
10
140x10
140x10
140x10

GHR-
10
10
10

SSq calf-
245x10
295x10
335x10

Plank-
1chain x 30sec
2 chain x 30sec
2 chain x 60sec ( 1 arm alt 1 leg alt)

Sled backward-
185x4x50ft (15 sec rest)

*8 out of 10. It took some time to feel loosened up on squats. WS box squats show my hip weakness.

10/13/12

25 mins of elliptical

[Coke]

Fine with the training man...appreciate your support too.

[ironwill727]

Thanks T.


10/14/12 Inc (320tm)

Incline bench-
50x10
100x5
150x5
190x3
225x4
225x4
230x4
230x4
230x4

Db bench-
70x10
70x10
75x10
75x10
75x10

Inc db fly-
50x10
50x10
50x10

Elliptical-
15mins

*Fast and effective. 9.5 out of 10.

[ironwill727]

10/15/12 DL

DL-
140x8
230x3
320x2
410x4
410x4
410x4
460+40lb chain x 1
470+40lb chain x 1 (belt)

BB row-
230x10
235x10
235x10
235x10
240x10

BB shrugs-
320x12
370x12
425x12

Ab wheel/Band pd-
15/gx15
15/gx15
15/gx15

Elliptical-
5mins before 5 mins after

*ok day nothing special.

[Coke]

Good back-to-back upper body work, beastly with the chains on deads.

[ironwill727]

Thanks T. Time to step it up.

10/17/12 Axle 5s (220tm)



Axle- (2.75 inch warmup)
40x10
90x5
130x5
170x3
170x5 (switch to 2 inch)
200x3
220x3 (belt)
190x8

Log strict press-
127x8
147x8
167x8

Db row-
110x8
130x8
150x8 (straps)

Cg floor lockout-
230x8
250x8
270x8

Pullups (wg)-
8
8

Db hammer curl-
50x10
50x10

BB wrist-
160x10
180x10

Sprints-
5x70ft

*9 out of 10 today. Felt good.

[ironwill727]

10/19/12 Squat (440tm) 5s

Elliptical-5mins

Power Clean-
100x3
140x3
165x3
185x3

Squat-
140x5
230x3
285x3
330x2(belt)
375x5 (wraps)
375x3

WS box squat-
140x8
160x8
180x8

GHR-
11
11
11

SSQ calf/bb rollout-
265x12/120x12
315x12/130x12
355x12/140x12

Sled backward-
185x2x50ft
230x2x50ft

*Pretty good. 9 out of 10.

[Coke]

Thanks T. Time to step it up.

No joke man, pedal to the metal, especially now that summer is over.

9 out of 10 for both days says a lot!!

[ironwill727]

Thanks T. Trying to step it up.

10/21/12 Bench 5s (320tm)



elliptical 5 min



Bench-

100x10,8

150x5

190x5

220x5

250x5

280x8



Inc-

140x10

145x10

150x10

155x10

160x10



Pullups-

bw x 10 x 6



Feet elevated pushup/lying rear delt-

12/10x12

12/10x12



Elliptical 5 min



10/22/12 Dl 520tm 5s


Elliptical 5min

Jump-3x2

Dl-
140x5
230x3
280x3
340x3
390x3
440x6 (belt)

2 inch def dl-
230x5
240x5
250x5
260x5
260x5

HLR-
bw x 5 x 10

Farmers walks-
165s x 4 x70ft

elliptical-7 mins

[Coke]

Nice with the back-to back efforts dude.

[ironwill727]

Thanks T.

10/24/12 Log 5s (242tm)



Elliptical-

5min



Log-
55x10
107x5
157x5
182x5
207x7

Axle (2.75)-
110x10
115x10
115x10
120x10
120x10

T-bar rows-
160x10
170x10
180x10
190x10
200x11

Db hammer curl/Cg pushup-
50x10/12
50x10/12
50x10/12
50x10/12

Prowler- (10 sec rest between)
140x6x70ft

*8.5 out of 10. Woulda have liked 1-2 more reps on log but back felt weird. Clean was powerful though and presses were easy. I am using dual progression for overhead 1 week axle 1 week log. Sometimes the neighbors look at me weird when I push the prowler and do that kinda stuff. I doubt any of them are stupid enough to say anything to a dude that is 215 and lifting big things lol.

[ironwill727]

10/26/12 DE Lower

SSQ box squat-
205x8x2

Speed DL-
285x8x1

Sled backward-
185x50ft
230x50ft
275x50ft
320x50ft

BB rollout-
140x10
150+2chain x 10
160+2chain x 10

DB side bend-
120x6
140x6
150x6+5sec hold

Plate pinch-
50x30sec
50x45sec

*Felt beat up today.

[Coke]

Making an obvious impression with the neighborhood onlookers, lol - good stuff going on with everything.