Stronger Everyday

[ironwill727]

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]

Glad to see you are making strides with your benching man.

[ironwill727]

Yeah I dont think I ever made this quick of progress on my bench.

[ironwill727]

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]

Good job throughout dude.

[Off Road]

BIG squat...nice work.

[ironwill727]

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]

Great benching and rows dude, nice follow up with the extensions and grip work.

[ironwill727]

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]

Sets of regular and farmer deads are ace, fine effort.

[ironwill727]

Thanks I think I am ready for a change though and I am going to start doing more variety.

[ironwill727]

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]

Dang nice pressing dude.

[Coke]

Look like there's nothing to it in that vid man, props.

[ironwill727]

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]

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]

Very nice sessions for both days!!

[ironwill727]

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]

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]

Dang...now I REALLY miss my sandbag...they are so much fun to lift.

[Coke]

Good job throughout, especially the deadlifting PR.

[ironwill727]

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]

Thanks guys sandbags rule.

[ironwill727]

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]

Good stuff ironwill, keep it up.