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Thread: Stronger Everyday

  1. #226
    WBB Team Captain Coke's Avatar
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    Looks fine all around dude.

  2. #227
    Senior Member ironwill727's Avatar
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    Thanks.


    6/2/10 Bench 3s

    Bench (cg)-
    105x5
    145x5
    195x5
    235x3
    265x3
    295x7

    Inc Cg Bench-
    145x10
    155x10
    165x10
    175x10
    185x10

    T-bar rows-
    225x10
    235x10
    245x10
    255x10
    265x10

    Elbows out ext-
    50x12
    50x12
    50x12

    BB curls-
    105x10
    115x10
    125x10

    Face pulls-
    green x 20
    green x 20
    green x 20

    *Strength felt good today but shoulder was iffy on benching so I shut it down at 7.

  3. #228
    Senior Member ironwill727's Avatar
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    6/4/10 DL 3s

    Seated box jump-
    2x3

    DL_
    145x5
    235x5
    325x3
    380x3
    430x2
    480x5 (belt)

    SSQ Gmoring-
    155x8
    160x8
    165x8
    170x8
    175x8

    HLR-
    5 x 11

    Ab wheel ss btb wrist curl-
    13/145x12
    13/155x12
    15/175x12
    15/185x12

    Sled pull forward-
    140 x 3 x 300ft
    Last edited by ironwill727; 06-06-2010 at 05:12 PM.

  4. #229
    WBB Team Captain Coke's Avatar
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    Solid efforts for both days, doing very well guy.

  5. #230
    Moderator Off Road's Avatar
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    Strength is definitely coming along.
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  6. #231
    Senior Member ironwill727's Avatar
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    Thanks guys

  7. #232
    Senior Member ironwill727's Avatar
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    6/6/10 Log 1s

    Log-
    97x8
    97x5
    127x5
    152x3
    177x3
    202x1
    222x4

    Pullups (ng)
    bw x 6
    45 x 6
    65 x 6
    80x6+2+2+2

    Seated BB milt Press-
    145x6
    165x6
    185x6+2+2+2

    Db rows-
    120x6
    140x6+2+2+2

    Oh bb ext-
    115x6
    135x6
    155x6+2+2+2

    Hammer bar curls-
    130x6
    140x6
    150x6+2+2+2

    *Tried some hct-12 training mixed after my 5-3-1 training on the log. I liked the heavy training and it is intense. No prs on the log today I was at a birthday party all day before I trained and didn't feel energized on the log. Everything else went well though. Pullups were brutal on the hct-12 set.
    Last edited by ironwill727; 06-06-2010 at 05:13 PM.

  8. #233
    WBB Team Captain Coke's Avatar
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    Stellar training as usual bro.

  9. #234
    Senior Member ironwill727's Avatar
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    Thanks.


    6/7/10 Squat/DL

    Axle Clean-
    110x3
    150x3
    170x3
    190x3

    Squat-
    145x5
    195x5
    255x3
    325x1
    365x1
    395x1
    435x1
    465x1 (belt + wraps)

    18 inch DL-
    235x3
    325x3
    415x2
    485x2
    545x1
    585x3 (belt) (PR)

    Db swings-
    105x 3 x 6

    HLR-(str8)
    12
    12
    12

    Ab wheel-
    15
    15
    15

    9 out of 10 today. 465 felt pretty easy. I am getting used to the knee wraps. Not bad for doing some hardcore hip thrusting with testostorone release prior to training lol.

  10. #235
    Senior Member ironwill727's Avatar
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    6/9/10 bench 1s

    Bench- (cg)
    105x5
    145x5
    195x5
    225x3
    250x3
    280x1
    310x1
    340x1 (easy)
    370x1/2 rep + 10sec hold (shoulder pain again!)

    Inc Cg bench-
    195+2chain x 5
    225+2chain x 5
    255+2chain x 4

    Db rows-
    100x10
    105x10
    110x10
    115x10

    Tribar ext (to forehead)
    80x10
    85x10
    90x10
    95x10

    Rev bb curl-
    105x10
    110x10
    115x10

    Shoulder triset
    Front plate raise/Face pulls/Side plate laterals-
    25x15/green x 15/10x12
    25x15/green x 15/10x12
    25x15/green x 15/10x12

    *Well I would have hit a new 1rm bench today if my shoulder felt right. I took 370 out and it felt pretty light but about halfway down it hurt bad and froze so I did a 1/2 rep with a static hold. I need a new right shoulder. Everything else went well though. If my shoulder doesn't let me bench every week I am thinking about using Inclines as my main bench movement and then use cg bench as a secondary movement. I am going to train lats 4 days a week now with rowing on upper days and pullups on lower days. My weight is around 203 right now and I need to get down to 198 in a month. My lunch consisted of an apple, 1 chicken breast, and about 20 mixed nuts, and dinner was a can of tuna and 2 eggs. Gotta love dieting lol.

  11. #236
    WBB Team Captain Coke's Avatar
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    Doing great with the diet, numbers have been staying solid throughout.

  12. #237
    Senior Member ironwill727's Avatar
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    6/11/10 DL/strongman

    Hang Snatch-
    75x3
    105x3
    125x3
    125x3

    DL-
    145x5
    235x3
    325x3
    395x1
    465x1
    510x1
    510+2 chain x 2 (belt)
    http://www.youtube.com/watch?v=S4P2ue1N5Oo

    Farmers Walks/Sandbag carry medley-
    205(410) x 50ft/150x50ft
    215(430) x 50ft/175x50ft

    Sandbag load-
    175x3
    175x4

    Sled forward-
    320x75ft
    320x75ft

    Dragon flag/standing band abs
    15/gx15
    15/gx15

    *Pretty good today. It was so nice out I could not resist to do some strongman training.

  13. #238
    WBB Team Captain Coke's Avatar
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    Session is huge dude...you've put on a lot of size over the past year judging by some of your earlier vids.

  14. #239
    Senior Member ironwill727's Avatar
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    Thanks Coke, I really did not notice how much I grew until you pointed that out and I went and looked at some of my older clips.


    6/13/10 Log/DC upper

    Log-
    55x8
    107x5
    147x5
    167x5
    187x3
    207x8 (pr)

    Pullups-
    bw x 5
    45 x 5
    80 x 1
    80x7(pr)+4+bw x 15

    Inc Bench-
    145x5
    195x3
    235x8+4+2

    Db rows-
    120x5
    150x8+4+2

    Oh bb ext-
    115x5
    135x5
    155x8+3+2

    Hammer bar curls-
    130x5
    150x3
    170x8+4+2

    *Awesome day today. A few PRs as well. I tried some DC training on my assistance lifts and I loved it. The stretching was new to me and that will take some time to get used to. The whole workout was super intense and to the point.

  15. #240
    WBB Team Captain Coke's Avatar
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    Effort is nice all around man, props.

  16. #241
    Senior Member ironwill727's Avatar
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    6/14/10 Squat



    Axle Clean-
    90x5
    130x5
    155x3
    175x3

    Squat-
    195x5
    245x5
    290x3
    335x2
    360x6 (kneewraps/belt) dropset-235x12


    SLDL-
    235x3
    285x1
    325x8+3+2


    Btb wrist-
    145x8
    195x8
    235x9+4 dropset 145x16



    Donkey calf (5sec neg 5 sec pause)
    90x5
    135x11+5+3


    Situps (paused 5 sec)-
    bw x 8
    45 x 11+5+4 ss ab wheel x 15


    *Another intense strong workout with DC assistance. I am loving this. Squats were fun in a sadistic way.
    Last edited by ironwill727; 06-15-2010 at 11:35 AM.

  17. #242
    Senior Member ironwill727's Avatar
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    6/16/10 Bench 5s

    Bench-
    105x5
    145x5
    195x5
    235x5
    260x5
    285x8

    Db row-
    110x10
    115x10
    120x10

    Cg Bench (2 sec pause with chains)
    235+chains x 5
    255+chains x 5
    275+chains x 5

    Pullups-
    bw x 10
    bw x 10
    bw x 10

    Rev bb curl-
    110x10
    115x10
    120x10

    Front plate raise/side plate raise/Face pull
    25x16/10s x 16/Green x 16 x 3sets

    Kneeling band ab pd-
    g x 15
    g x 16
    g x 20

    *Good effort today. My should felt pretty good the whole way through. I think the shoulder triset is helping it out a lot.

  18. #243
    WBB Team Captain Coke's Avatar
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    Fine training going on guy.

  19. #244
    Senior Member ironwill727's Avatar
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    Thanks.

    6/18/10 DL 3s

    Seated box jump-
    2x3

    DL-
    145x5
    235x5
    325x3
    385x2
    435x1
    485x3
    515x1

    Deficit DL- (3 inch)
    355+chains x 3
    365+chains x 3
    375+chains x 4

    HLR-
    12
    12
    12
    12

    Donkey Calf/Ab Wheel/btb static hold
    90x20/15/325x10sec
    90x20/16/335x10sec
    90x20/18/345x11sec

    Jog .5 mile
    5 hill sprints

    *Pretty good today. 3 weeks away from meet day. I am going to throw in some singles on my powerlifts on some days just to get used to it.
    Was down to 200lbs this morning. Just gotta drop 2 more lbs and I am good.
    Last edited by ironwill727; 06-19-2010 at 09:44 AM.

  20. #245
    WBB Team Captain Coke's Avatar
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    Really on the mark and have all the bases covered. Big day with the deads.

  21. #246
    Senior Member ironwill727's Avatar
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    thanks training is going well.


    Thanks.

    6/19

    Walk 2 miles

    *Weight 200.3 this morning.

    6/20/10 Log 3s

    Log-
    107x5
    147x5
    177x3
    197x3
    217x6

    Pullups-ng
    bw x 5
    50 x 3
    70 x 3
    85 x 6 drop bw x 10

    Inc Bench-
    205x6
    225x6
    245x6

    Chest supp bb row-
    145x10
    150x10
    155x10

    Oh bb ext-
    125x8
    140x8
    145x9

    Hammer bar curl-
    120x8
    130x8
    140x9

    *good day overall today. Energy was lacking a bit from low carbs. weight was 201 this morning. no idea how I went up .7 lbs.

  22. #247
    Senior Member ironwill727's Avatar
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    6/21/10 Squat 3s

    Axle Clean-
    110x3
    145x3
    165x3
    185x4

    Squat-
    195x5
    255x3
    300x3
    340x3
    380x3 ( add belt/wraps)
    415x1
    425x1
    340x3 (no wraps)
    http://www.youtube.com/watch?v=z2ar52BrZgM

    SSQ goodmornings-
    160x8
    165x8
    170x8
    175x8

    Woodchoppers-
    35x8,8,8

    Plank (lift 1 arm at a time then 1 leg at a time)
    40sec
    2chain x 40sec
    2chain x 80sec

    Sandbag sprint-
    150x6x50ft (10 sec rest between)

    *squats felt good today.

  23. #248
    Senior Member ironwill727's Avatar
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    6/23/10 Bench 3s

    Bench-
    105x5
    145x5
    195x5
    235x3
    255x3
    275x3
    300x3 (just minimum)
    325x2 (was supposed to be a single but wanted to double it)

    Db rows-
    115x10
    120x10
    125x10

    Cg Bench (paused)-
    240+chains x 5
    260+chains x 5
    280+chains x 5

    Pullups-
    11
    11
    11

    Rev bb curl-
    115x10
    120x10
    125x10

    Front plate raise/Side plate laterals/Face pull
    25x17/10sx17/Green x 17
    25x17/10sx17/Green x 17
    25x17/10sx17/Green x 17

    *Solid day overall. Really concentrated on bench form today and it went well. I had to show off for my grandma who is staying over lol.

  24. #249
    WBB Team Captain Coke's Avatar
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    Doing very well in here dude, make no mistake.

  25. #250
    Senior Member ironwill727's Avatar
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    6/25/10 DL



    Seated Box Jump-

    2x3



    DL-

    145x5

    235x5

    325x3

    395x1

    450x1

    500x2 (belt)



    Deficit DL (3 inch)

    365+2chain x 3

    375+2chain x 3

    385+2chain x 3



    HLR-

    bw x 5 x 10



    Donkey Calf/Ab wheel-

    100x20/bw x 16

    100x20/bw x 17

    100x20/bw x 18



    BTB wrist-

    165x15

    175x15

    175x15

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