Stronger Everyday

[Off Road]

Killer squats

[ironwill727]

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]

Dang Dude...got enough PRs in that workout? Nice job.

[Coke]

Major new PRs bro.

[ironwill727]

Thanks guys. Never enough PRs in a workout.

[ironwill727]

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]

That is some damn good lifting...need to mention now, I really like your home gym!!

[ironwill727]

Thanks. It is not a bad setup.

[ironwill727]

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]

Numbers are looking real nice dude.

[ironwill727]

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]

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]

Big, big, big numbers.

[Coke]

Like those sessions man, props.

[ironwill727]

Thanks Guys. Finally got the 365 bench monkey off my back.

[ironwill727]

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]

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]

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]

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]

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]

Not sure what a farmer's deadlift is, but that's a bunch of weight for sure.

[Coke]

Good efforts back-to-back bro. Congrats on the engagement too.

[ironwill727]

Deadlifts with farmers walks handles.

[ironwill727]

Thanks guys.

[ironwill727]

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.