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Thread: Stronger Everyday

  1. #276
    Senior Member ironwill727's Avatar
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    Thanks they went well.


    7/25/10 Log 3s



    DE Bench-

    175x3x3



    Log-

    55x5

    107x5

    137x3

    162x3

    182x3

    204x6



    Pullups (ng)

    45x3

    75x3

    100x3

    105x3



    Oh tribar press-

    100x10

    110x10

    120x10



    DB hammer curls-

    55x8

    65x8

    75x8



    Diamond Pushups/Pullips (wg) dead hang-

    15/11

    15/11

    15/11



    Grippers-
    200x10
    200x10



    *Pretty good today. Need to upgrade to 250 and 300 on grippers. I bought myself an early birthday present yesterday....A New Car (in Prices Right Voice) lol. I upgraded nicely from my 2002 Ford Focus to an 2007 Lexus IS 250. I was actually thinking camaro or eqiunox. Then we drove by Lexus on Friday and I thought why not stop and look and then I feel in love with it and an 08 but after thinking about it I went with the 07 because it had fewer miles by 15,000. It was a bit more than I wanted to pay but I thought I deserved it and I only live once.

  2. #277
    WBB Team Captain Coke's Avatar
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    Wish you the best with your new ride, Lexus' are super vehicles bro.

  3. #278
    Senior Member ironwill727's Avatar
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    Thanks. I am enjoying driving it very much so far.


    7/26/10 Squat 3s

    Axle Clean-
    70x5
    110x5
    140x3
    170x3
    190x3

    Squat-
    135x5
    185x5
    230x3
    290x3
    330x1
    370x3 (knee wraps and belt)

    Sandbag load-54 inch
    175x3
    175x3
    175x3

    SSQ stepup-
    185x6
    190x6

    Db side bend-
    125x6
    145x6
    165x6

    BTB wrist/Jump over bench-
    155x15/5
    175x15/5
    185x15/5

    *Ok day not great. I have squatted 370x7 with no wraps so 370x3 is modest, but I was not feeling very strong so I just did the minimum. I threw in some medium jumps over my bench to gain some power.

  4. #279
    Senior Member ironwill727's Avatar
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    7/28/10 Inc bench 3s
    Bench warmup

    Inc Bench-
    135x3
    155x3
    185x3
    210x3
    235x5

    Inc CG bench-
    135x10
    140x10
    140x10
    145x10
    145x10

    Db rows-
    100x10
    105x10
    110x10
    115x10
    115x10

    BTB Dips/face pulls
    bw x 5 x 15/Green x 5 x 15

    *Shoulder still sucks. hurt too much to bench so I switched to Inclines because it helped in the past.

  5. #280
    Senior Member ironwill727's Avatar
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    7/30/10 DL 3

    Seated box jump- 3x3

    DL-
    135x5
    235x5
    295x2
    355x2
    410x1
    450x5

    Deficit DL (1.5 inch)
    245x8
    250x8
    255x8
    260x8
    260x8

    HLR-
    11
    11
    11
    11
    11

    Prowler
    140 x 6 x 50ft(10 sec rest)

    Seated Calf Raises-
    90 x 4 x 25

    *Decent day nothing special.

  6. #281
    WBB Team Captain Coke's Avatar
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    Nice numbers man, moving along very well.

  7. #282
    Senior Member ironwill727's Avatar
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    Thanks.

    8/1/10 RE Upper

    Cg bench-
    185x12
    190x12
    195x12

    Pullups-
    bw x 12
    bw x 12
    bw x 12
    bw x 10

    Oh tri bar press-
    110x10
    120x10
    125x10

    Hammer bar curl-
    125x10
    130x10
    135x9

    Upright row ss seated face pull
    95x10/g x 12
    100x10/g x 12
    105x9/g x 13

    Gripper-
    200x10
    200x10

  8. #283
    Senior Member ironwill727's Avatar
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    8/2/10 Squat 1s

    Power Clean-
    95x3
    135x3
    145x3
    155x3

    Squat-
    135x5
    205x5
    265x3
    310x1
    350x1
    390x1 (add belt + wraps)
    425x1
    450x1
    470x1

    Goodmornings (ws)
    225x5
    250x5
    275x5

    Lunges-
    2 chain x 10
    2 chain x 11

    GHR-
    bw x 10
    bw x 10

    Db side bend-
    125x6
    145x6
    165x7

    Hill Sprints-
    3

    *Turned out much better than expected today. If I made 475 in the meet look as easy as I made 470 today that would have been great.

  9. #284
    WBB Team Captain Coke's Avatar
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    Looking damn good for both days Bill.

  10. #285
    Senior Member ironwill727's Avatar
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    Thanks they went ok.



    8/4/10 Bench 1s

    Bench-
    95x5
    135x5
    185x3
    230x3
    260x2
    290x3 (pathetic)

    Inc Cg bench-
    185x6
    205x6
    225x6

    BB rows-
    205x8
    225x8
    245x8
    265x8
    285x8

    DB bench (palms in)
    70x12
    70x13

    Db hammer curls-
    50x10
    60x11

    Face pulls-
    g x 20
    g x 20
    g x 20

    *Shoulder still sucks and makes it hard to bench any real weight. I am taking next week off and hopefully that helps it improve.

  11. #286
    Senior Member ironwill727's Avatar
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    8/5/10 Axle

    Axle Press (clean 1st)
    70x8
    70x8
    110x5
    140x3
    160x3
    180x6

    Db rows-
    120x6
    130x6
    140x6

    Log press (strict)
    127x8
    132x8
    137x8

    Pullups (ng)
    11
    11
    12

    Tribar oh ext-
    80x10
    90x10
    100x10

    Kneeling ab pd/plate crucifix hold-
    g x 15/ 10s x 20sec
    g x 15/ 10s x 20sec
    g x 16/ 10s x 30sec

    *Was not supposed to lift today but felt like it and it went well.

  12. #287
    WBB Team Captain Coke's Avatar
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    Always making fine strides in here dude, props.

  13. #288
    Senior Member ironwill727's Avatar
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    Thanks for the support.



    8/6/10 DL 1s

    Seated box jump-
    3x3

    DL-
    135x5
    225x5
    325x3
    375x3
    425x1
    480x3 (belt)
    510x3
    540x1
    http://www.youtube.com/watch?v=nFYAbnIOi2g

    Deficit DL- 1.5 inch
    260x8
    265x8
    270x8
    275x8

    BB shrugs-
    230x12
    260x12
    290x12

    HLR-
    12
    12
    12
    12

    Seated calf-
    90x30
    90x30
    90x30

    Db hammer curls-
    40x12
    40x12
    40x12

    Prowler-
    140 x 7 x 50ft

    *Good day today. I can't complain when I hit a 470lb Squat and 540 DL in the same week. My plan is working beautifully right now.

  14. #289
    WBB Team Captain Coke's Avatar
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    Impressed with those deads bro.

  15. #290
    Senior Member ironwill727's Avatar
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    Thanks.


    8/15/10 Milt 5s

    Strict Milt Press-
    50x10
    100x5
    120x5
    140x5
    160x5
    180x8 (pr)

    Pullups (ng)
    bwx5
    45x5
    65x5
    80x5

    Log Press (strict)
    127x10
    132x10
    137x10

    Db rows-
    100x10
    105x10
    110x10

    Side db laterals-
    40x10
    40x10
    40x10

    Band tri pd-
    gx15
    gx16
    gx17

    Seated db rear laterals-
    20x12
    20x12

    *Good for my first day back from vacation and a 16 hour drive home yesterday.
    Last edited by ironwill727; 08-15-2010 at 02:16 PM.

  16. #291
    Senior Member ironwill727's Avatar
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    8/16/10 Squat 5s

    Axle Clean-
    70x3
    100x3
    130x3
    150x5

    Squat-
    140x5
    210x5
    245x1
    280x5
    320x3
    360x5 (wraps + belt)

    SSq squats-
    155x8
    175x8
    195x8

    GHR-
    bwx10
    bwx10
    bwx10

    Db side bend-
    125x8
    145x8
    155x8

    Ab wheel/jj
    17/20
    18/20
    20/20

    Seated calf/standing calf-
    90x21/bwx20
    90x23/bwx21
    90x25/bwx23

    *Decent day. Everything was sore from yesterday though. My right knee wrap blew off me on my 3rd rep at 360 which sucked.

  17. #292
    WBB Team Captain Coke's Avatar
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    Nice back-to-back efforts man.

  18. #293
    Moderator Off Road's Avatar
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    Nice squat number.
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  19. #294
    Senior Member ironwill727's Avatar
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    Thanks guys.



    8/17/10 back/bis

    BB rows-
    140x10,8
    215x6
    265x3
    320x1
    340x6
    350x6

    Pullups ng-
    70x6
    75x5

    Db rows-
    170x5
    170x6

    Pullups-wg
    12
    13

    Alt db curls-
    65x5
    65x5

    Db pinwheel curls-
    70x5
    70x5

    Rev bb curl-
    140x6

    *Decided to add a back day because my when my back gets stronger so do I.

  20. #295
    WBB Team Captain Coke's Avatar
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    Pulling awesome weight Bill, like the rowing and the sets of curls.

  21. #296
    Senior Member ironwill727's Avatar
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    Thanks.


    8/19/10 Bench 5s

    Bench-
    100x5
    140x4
    180x5
    210x5
    240x5
    270x8

    Cg Bench-
    160x10
    165x10
    170x10
    175x10
    175x10

    Db rows-
    105x10
    110x10
    115x10
    120x11

    Dips/face Pulls
    20/g x 20
    20/g x 20
    20/g x 20

    Band pd-
    g x 20
    g x 16
    g x 15

    *Shoulder not much better. benching better than lately but still suck.

  22. #297
    Moderator Off Road's Avatar
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    300 for many reps is right around the corner. That will be awesome!
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  23. #298
    Senior Member ironwill727's Avatar
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    Thanks when my shoulder was better i hit 310x7. Trying to get back there.


    8/20/10 DL 5s

    DL-
    140x5
    230x3
    330x3
    380x2
    430x6 belt

    Deficit Dl-
    260x8

    HLR-
    12
    12

    *In and out today. Only had 20 mins.

  24. #299
    Senior Member ironwill727's Avatar
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    8/22/10 Log 3s

    Log-
    55x8
    97x5
    127x5
    152x3
    172x3
    192x9

    Pullups (ng)
    45x3
    55x3
    70x6

    Inc Cg bench-
    190x8
    210x8
    230x7

    Hammer bar curl-
    120x8
    130x8
    140x8

    Elbows out ext-
    50x12
    55x12
    55x12

    Seated band row to chest-
    gx15
    gx16
    gx20

    BTB wrist-
    200x12
    205x12
    210x12


    *One of my better sessions lately. No PRs but still good work.

  25. #300
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    Pulling off some real nice workouts dude.

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