Stronger Everyday

[ironwill727]

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]

Workouts are real fine dude.

[ironwill727]

Thanks I am doing allrite.

[ironwill727]

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]

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]

Nice job for both days bro!!

[ironwill727]

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]

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]

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]

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]

Clearly on a roll guy, keep it up.

[ironwill727]

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]

Impressive lifts in the vid man.

[ironwill727]

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]

Solid session overall guy.

[ironwill727]

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]

Some goals by 6/1/2010.

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

[Coke]

Good luck with those goals, you'll be sure to nail 'em all at this rate.

[Off Road]

Solid effort and results. You've got some big lifts going on in here.

[ironwill727]

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]

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]

Looking great with them deads.

[ironwill727]

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]

Strongman training rocks, no doubt you will be giving it that much more on Sundays bro.

[ironwill727]

Yup it is fun and challenging. I am wasted by the end of it.