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Thread: Stronger Everyday

  1. #326
    Senior Member ironwill727's Avatar
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    9/13/10 Squats 5s

    Squat-
    100x5
    145x5
    215x5
    255x1
    285x3
    325x2
    365x6 (belt + knee wraps)

    Sandbang load- (54 inch)
    150x5
    150x5
    175x4

    Hip Belt box squat-
    60x10
    70x10

    Db side bends-
    165x6
    175x6 (pr)

    Donkey Calf raise-
    90x15
    90x15
    90x15

    Ab wheel ss standing calf-
    15/15
    15/15
    17/17

    *decent day. I would have liked more reps on the squat.

  2. #327
    Moderator Off Road's Avatar
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    Kick-butt workout. Sandbags and hip belts? Nobody does that stuff any more. That is way cool and I like it!

    I'd imagine the hip belt is pretty tough after the squats. I've always wanted to try a hip belt to just brutalize the legs and hips but not mess up the back.
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  3. #328
    WBB Team Captain Coke's Avatar
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    Damn good job back-to-back dude.

  4. #329
    Senior Member ironwill727's Avatar
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    Thanks guys. Sandbags are fun stuff I actually like them better than atlas stones probably cuz I am better at them. Hipbelts are good I like a wide stance on them to hit the hips. Only problem is preventing the weight from deloading on the floor.

  5. #330
    Senior Member ironwill727's Avatar
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    9/15/10 Inc Bench 5s



    Inc Bench-
    120x5
    150x5
    180x5
    200x5
    225x6

    Inc Cg bench + chains-
    140x10
    145x10
    145x10
    145x8
    145x8

    T-bar rows-
    180x10
    205x10
    225x10
    250x10
    260x10 (pr?)

    NG pushups/bb upright rows-
    bw x 15/100x10
    bw x 15/100x10
    bw x 15/100x10

    *Apparently I managed to strain my left lower back to add to my problems. I woke up yesterday and could barely get out of bed and get my socks and shoes on. Today was a little better. I tried to bench today but it was too painful on my stitches. I will use incline at least until I get them out on Oct 1 which I am counting down the days. I can't wait to go north of the vag cuz I am so far south right now I can't even see the equator line.
    Last edited by ironwill727; 09-15-2010 at 05:35 PM.

  6. #331
    Senior Member ironwill727's Avatar
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    9/17/10 strongman speed day

    Axle clean-
    90x5
    110x3
    140x2
    160x7
    160x7

    Farmers walks
    330 (165) x 4 x 50ft

    Db swing-
    105x6
    105x6

    Sled (backward)-
    280 x 4 x 80ft

    Prowler-
    230 x 60ft
    230 x 60ft
    230 x 120ft

    Standing ab pd-
    g x 15
    g x 15

  7. #332
    Senior Member ironwill727's Avatar
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    9/19/10 De Bench/Log

    DE Bench-
    160x9x3

    Log-
    107x5
    147x5
    167x3
    187x3
    207x5

    Pullups (ng)
    45x3
    60x3
    70x6

    Db row-
    100x12
    110x15 (pr)

    Inc DB (palms in)
    70x3x10

    Db hammer curls-
    50x10
    55x10
    60x10

    *Pretty good today. First time doing dynamic effort benches in awhile and I was very happy with the speed on them.

  8. #333
    Senior Member ironwill727's Avatar
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    9/20/10 Squat 3s

    Squat-
    140x5
    220x3
    260x3
    300x3
    345x2
    387x3 (belt + wrap)

    SLDL-
    230x8
    240x8
    250x8

    BB shrugs-
    410x8
    460x8
    510x8

    GHR-
    10
    10
    10

    BB rollout-
    65x10
    65x10
    65x11

    Prowler-
    140x8x50ft

    *Just minimum reps on squat today. My right knee wrap unraveled after first rep but that did not stop me.

  9. #334
    Moderator Off Road's Avatar
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    You've been racking up some great sessions. Those backwards sled drags are brutal.
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  10. #335
    WBB Team Captain Coke's Avatar
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    Those are some real fine efforts Bill.

  11. #336
    Senior Member ironwill727's Avatar
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    Thanks guys. The sled and prowler are even more brutal with short rest periods which is how I do them.


    9/22/10 Bench 3s

    Bench-
    50x10
    100x5
    140x5
    190x5
    230x3
    260x3
    287x5

    T-bar rows-
    235x8
    255x8
    275x8

    Inc Cg bench-
    150+2chain x 10
    160+2chain x 10
    170+2chain x 8
    170+2chain x 8

    BB rows (underhand)
    140x10
    160x10
    180x10
    200x10

    Handle pushups/Face pulls-
    16/gx16
    16/gx16
    16/gx16

    BTB bb wrist-
    160x15
    165x15
    170x15

    * Better than lately but not good enough.

  12. #337
    Senior Member ironwill727's Avatar
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    9/24/10 ME Lower

    Deficit DL (3 inch)
    140x5
    230x3
    300x3
    360x1
    410x1
    460x1
    485x1
    510x2 (pr)
    http://www.youtube.com/watch?v=IbRQMz139bU

    SSQ box squat (14 inch)
    155x3
    205x3
    245x3
    285x3
    325x3 (pr)

    GHR-
    10
    1chain x 10
    2 chain x 8

    BB shrugs-
    430x8
    480x8
    530x8

    BB rollout-
    65x10
    70x10
    70x13

    Prowler-
    230x150ft
    230x150ft
    230x100ft

    *First time N.O.V. in a while. I needed a change so I brought one on with a vengence.
    Last edited by ironwill727; 09-25-2010 at 09:29 AM.

  13. #338
    WBB Team Captain Coke's Avatar
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    Great job with those deads man.

  14. #339
    Moderator Off Road's Avatar
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    Brilliant deadlifts. Very strong.
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  15. #340
    Senior Member ironwill727's Avatar
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    Thanks guys.


    9/26/10 DE Bench

    DE Bench-
    165x9x3

    Axle (clean 1st)-
    110x5
    150x5
    180x3
    200x5

    Pullups (ng)-
    45x3
    65x3
    85x5 dropset bw x 7

    Db bench (palms in)
    80x10
    85x10
    90x10

    Db rows-
    100x6
    120x6
    140x10 (pr?)

    Hammer bar curls-
    130x8
    140x8
    150x8

    Grippers-
    200x8
    200x9
    200x10

    *Good day today. Bar speed was good and felt strong.

  16. #341
    Senior Member ironwill727's Avatar
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    /27/10 Squat 1s

    Squat-
    140x5,5
    215x3
    275x3
    325x1
    365x1
    410x1 (belt + wrap)
    410x1

    SSQ box squat-14 inch
    155x3
    210x3
    250x3
    300x3
    330x3 (pr)

    Db swings-
    105x6
    110x6
    115x6

    Woodchoppers-
    25x8
    35x8
    35x9

    Donkey calf-
    90x12
    115x12
    135x14

    Power clean-
    140x12

    *Just the minimum reps today. My back was not ready to go any heavier.

  17. #342
    WBB Team Captain Coke's Avatar
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    Great focus on the numerous sets of squats, looks nice overall.

  18. #343
    Senior Member ironwill727's Avatar
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    Thanks the more sets I do the better I get usually.


    9/29/10 Bench 1s

    Bench-
    50x10
    100x5
    140x5
    175x5
    215x3
    245x3
    275x3
    305x3
    325x1

    Inc CG Bench-
    190x3
    210x3
    230x3
    250x3
    270x3

    BB rows-
    230x8
    260x8
    295x5
    315x9

    Pullups (wg)
    11
    12

    Lying Tri bar ext (forehead)
    90x10
    95x10
    100x8

    Tribar front raise ss Band pull to upper chest-
    50x12/gx15
    50x12/gx15
    gx20

    BTB wrist-
    165x15
    170x15
    175x15

    *Can I borrow someones right shoulder for bench days. I have smoked 365 before but 325 hurt to do for a single.

  19. #344
    Moderator Off Road's Avatar
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    You can borrow my shoulder...but it can't bench 365 either.
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  20. #345
    Senior Member ironwill727's Avatar
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    Quote Originally Posted by Off Road View Post
    You can borrow my shoulder...but it can't bench 365 either.
    LOL I don't care how much you can bench at least it would not hurt..... Oh if it were that easy to borrow shoulders.

  21. #346
    Senior Member ironwill727's Avatar
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    10/1/10 DL/Back/Forearms

    DL-
    140x5,5
    230x5
    320x3
    390x1
    440x1
    480x1 (pathetic)

    Pullups (ng)
    70x6
    75x6

    DB rows-
    150x6
    155x6

    Pullups (wg)
    14
    12

    BB shrugs-
    550x6
    555x6

    BB wrist curl-
    230x8
    235x8

    BTB wrist-
    210x8
    215x8

    Gripper-
    200x10

    *Today was supposed to be a glorious day where I got my stiches out and I was fully recovered from surgery. But, of course that was not the case. Yesterday I started feeling pain there and it looked and felt infected which worried me because I was nervous I had another cyst. Well, the stiches came out today and I do have an infection and a small opening because the wound did not close. Now, I got to go to the frikken hospital everyday and get it packed until it heals which is so frustrating and annoying plus go see the doctor every week. The only good thing about this is that after the stiches were removed my pain has gone down big time and I have hope that maybe just maybe I can go on pain free. I don't care how long it takes for the wound to close as long as I can live pain free and never get these **** cysts again. So, needless to say I Had no strength or desire on the DL from stress and I was not recovered for it. Decided to go back to training each muscle once a week because I am having recovery problems and it seems to jumpstart my strength.

  22. #347
    Moderator Off Road's Avatar
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    Must be freaky to have an open wound like that. Still, 480 on the deads looks good, especially not being 100%.
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  23. #348
    WBB Team Captain Coke's Avatar
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    Good luck with that man...aren't the cysts basically growths or lumps showing up?

  24. #349
    Senior Member ironwill727's Avatar
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    Yeah they are annoying and painful. I am praying I don't get another. The cyst is an infection that forms under the skin and cause a lump in the skin and is discolored. Surgery is the only option to remove them.

  25. #350
    Senior Member ironwill727's Avatar
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    10/3/10 Log 5s



    Log-
    55x8
    107x5
    127x5
    147x5
    172x5
    197x9
    http://www.youtube.com/watch?v=-InjVKh7RqY

    Pullups-ng
    35x5
    45x5
    60x9 (pr)

    Log viper-
    127x8
    137x7
    147x8 (pr)

    Body row-
    10
    10
    10

    BTB dips/ hammer bar curls-
    45x16/80x12
    45x17/90x12
    45x18/100x12

    Db crucifix/band pull apart-
    20x10sec/mini x 10
    20x15sec/mini x 10


    *9.5 Today was about attitude. About time I had some.

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