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Thread: Stronger Everyday

  1. #376
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by ironwill727 View Post
    *Considering my best is 310x7 and I only got 310x3 because of my stupid shoulder the workout was ok.
    No joke, doing very well under the circumstances - hope it all clears up soon.

  2. #377
    Senior Member ironwill727's Avatar
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    Well I started taking glucasomine/chrondrotin in hopes that it will help.


    10/22/10 DL 1s

    DL-
    140x5
    230x5
    330x3
    410x1
    460x1
    510x3

    SSQ strict goodmorning-
    135x10
    135x10
    140x10
    140x10
    140x10

    HLR-
    12
    12
    12
    10
    10

    Farmers shrugs-
    230x10
    230x10
    230x10
    230x10
    230x15

    Prowler-
    275x4x60ft

    Sled backwards-
    275x2x60ft

    *Not bad today. Still been awhile since I hit any DL pr but today 510 was fast. Somehow I managed to pull my outer left lat. Good thing next week is a deload.

  3. #378
    Moderator Off Road's Avatar
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    Great past few efforts.
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  4. #379
    WBB Team Captain Coke's Avatar
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    Props on the heavy deads alone bro.

  5. #380
    Senior Member ironwill727's Avatar
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    Thanks guys.


    10/24/10 LOG 5s partial deload

    Log-
    55x10
    107x5
    147x5
    182x5
    207x7

    Inc Bench-
    140x5
    190x5
    230x9

    Seated lat pd-
    green x 20
    green x 20
    green x 20

    BTB dip-
    20
    20
    20
    20

    Standing band row-
    green x 20
    green x 20
    green x 20

    Standing abs-
    Green x 15
    Green x 15
    Green x 15

    Grippers
    200x10
    200x10
    200x10

    *I was feeling beat up so I took it easy. Left lat still hurts and pullups were not gonna happen. Hopefully, the high rep band work helps.

  6. #381
    Senior Member ironwill727's Avatar
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    10/25/10 Squat 5s

    Axle-
    90x5
    110x5
    140x5
    160x5

    Squat-
    140x5
    200x5
    245x5
    285x3
    330x1
    375x1 (add belt + wraps)
    415x1
    375x5

    Goodmorning (sl)
    140x5
    190x5
    230x5
    250x5

    GHR-
    10
    10
    10

    Kneeling ab pd-
    g x 12
    g x 12
    g x 12

    *still taking it easy.

  7. #382
    Moderator Off Road's Avatar
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    415 is great!
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  8. #383
    Senior Member ironwill727's Avatar
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    415 is nothing lol. I just need to throw some heavier weight on to wake myself up.



    10/27/10 Inc Bench 5s

    Inc Bench-
    55x10
    100x8
    140x5
    180x5
    210x5
    240x6
    270x1

    CG bench-
    180+chains x 10
    190+chains x 10
    200+chains x 10

    Seated band row-
    g x 20
    g x 20
    g x 20

    Dec pushups-
    mini x 15
    purple x 11
    purple x 12

    Hammer bar curls-
    100x10
    110x10
    120x10

    *Today was a good day because we finally become homeowners after many months of waiting. Decided to do Inclines for awhile and give my shoulder some rest from heavy benching. My left lat is still jacked up so any weighted rows or pullups are still a no-no.

  9. #384
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by ironwill727 View Post
    Today was a good day because we finally become homeowners after many months of waiting.
    Congrats, God bless your new home!!

  10. #385
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    Congrats on the new home.
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  11. #386
    Senior Member ironwill727's Avatar
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    Thanks guys much appreciated.


    10/29/10 DL deload

    Seated Box Jump-
    3x3

    DE DL-
    280+chains 6x1

    Db snatch (thick)-
    55x3
    65x3
    75x3

    Dragon Flags-
    12
    12
    12

    Hill Sprints-
    3

    *Feeling beat up and week and needed to deload. I need to stick to the program and deload for real every 4th week.

  12. #387
    Senior Member ironwill727's Avatar
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    10/31/10 Log 3s wk1 3-5-1

    Log (clean 1st)
    55x10
    107x5
    137x5
    162x3
    187x3
    207x3
    232x1
    214x6

    Log strict press-
    167x5
    172x5
    177x5

    Inverted body row-
    bw x 10
    bw x 10
    bw x 10

    Db ext-
    55+mini x 12
    60+mini x 12
    65+mini x 15

    Thick db hammer curls/Plate oh press/Kneeling lat pd-
    55x10/45x12/g x 15
    55x10/45x15/g x 20
    55x10/45x15/g x 20

    *woke up with a headache and it finally went away during the workout. I am switching to 3-5-1 with singles on 3 and 1 weeks instead of 5-3-1 because it has been recommended to me for enhanced recovery and I can get a feel for heavy singles. My calves were really sore today lol from all the painting I did yesterday.

  13. #388
    Senior Member ironwill727's Avatar
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    11/1/10 Squats 3s

    Axle Clean-
    90x3
    140x3
    160x3
    180x4

    Squat-
    140x5
    220x3
    270x3
    310x3
    360x2
    400x1 (add belt + wraps)
    445x1
    490x1 (10 lb pr)
    505x 1/2 squat

    Sandbag load-
    175x2
    175x3

    SSQ Stepup-(18 inch)
    155x6
    175x6
    195x6

    Standing ab pd/knee outs/1 leg plank-
    g x 15/ mini x 15/ 30sec
    g x 15/ mini x 15/ 30sec
    g x 16/ mini x 15/ 40sec

    Spints- 6 x

    * I had the right focus and attitude today and nailed a nice squat pr. Today was supposed to be 395x3+ but I felt strong and took advantage of it. Hopefully, my lat heals soon so I can start killing deadlifts again.

  14. #389
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    Congrats on the squat PR...lol at the 1/2 squat, at least you're honest
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  15. #390
    WBB Team Captain Coke's Avatar
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    Damn, huge squat Bill!!

  16. #391
    Senior Member ironwill727's Avatar
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    Thanks guys. Offroad I think the 505 would have been good if it didn't get caught on the hooks when I unracked it plus I was tired.


    11/3/10 Cg Bench 3s

    Cg bench-
    100x6
    140x5
    170x5
    200x3
    230x3
    260x3
    285x4
    305x1

    Inc Cg-
    170+chains x 8
    185+chains x 8
    200+chains x 7

    Db rows-
    100x8
    120x8
    140x8

    Oh tribar ext alt bb curls-
    80x12/100x8
    90x12/110x8
    100x12/120x8

    Face pulls-
    Green x 5x15

    Sprints- 7

    *Not the worst bench session lately but far from best. I stopped the set as soon as it started to hurt to prevent further pain. 305x1 was super easy and I gave it a good 3 sec pause on the chest. I have thought about doing Inclines instead of benching but that usually lasts a week then I realize I am not going to bench on more weight by ignoring it. I do not know what injury bothers me more my right front delt or my left outer lat. Probably the lat because I can't do pullups and deadlifts will probably be an issue. I had this stupid lat problem a few years ago and could not do either for awhile.
    Last edited by ironwill727; 11-04-2010 at 07:18 AM.

  17. #392
    Moderator Off Road's Avatar
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    I hate it when I hit the hooks or tap the pins...messes up the whole set.
    I like the sprints at the end.
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  18. #393
    Senior Member ironwill727's Avatar
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    Yeah it sucks. Sprints are easy to do I just do them uphill in the backyard then walk back and sprint nonstop. It gets my heart rate up high enough.

  19. #394
    Senior Member ironwill727's Avatar
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    11/5/10 DL 3s

    Db snatch- (thick)
    55x3
    65x3
    75x3

    DL-
    140x5
    230x3
    325x3
    390x2
    435x1
    485x4 (belt) (while listening to I'm on a boat rock version lol)
    520x1

    Sled forward-
    320x70ft
    320x70ft
    365x70ft
    410x70ft

    Farmers Walks-
    205(410) x 70ft
    205(410) x 70ft

    Sled backward-
    320x70ft
    365x70ft
    410x70ft
    410x70ft

    Dragon flags (while screaming watahh bruce lee style)/Grippers
    13/200 x 8
    13/200 x 10
    13

    *I actually had fun today for the first time in awhile. I realized I got to have fun and enjoy this to make good results. I am sick as a dog and could barely breathe but working out always seems to help open up my airway better. I'm on a boat is the 2nd funniest SNL song ever behind "Jizz my pants".

  20. #395
    Moderator Off Road's Avatar
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    Dang you and your heavy deadlifts...jealous.
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  21. #396
    Senior Member ironwill727's Avatar
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    My favorite lift. My left lat still hurts and the 435x1 bothered me because I went left hand underhand which was a mistake. Farmers really hurt though.

  22. #397
    Senior Member ironwill727's Avatar
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    11/7/10 Log 5s

    Log-
    55x8
    107x5
    132x5
    157x5
    182x5
    202x7

    Log strict-
    127x10
    132x10
    137x10
    142x8
    142x8

    Inverted row-
    bw x 5 x 10

    Oh tri bar ext/ tri bar hammer curl (30 sec in between)
    85x10/85x10
    95x10/95x10
    105x10/105x10
    110x10/110x10

    Db side laterals-
    30x13
    30x12

    *Not bad for feeling like crap. I have this awful cold and breathing is awful and my chest is sore from coughing so much. I decided since I was not feeling strong today I would do more volume.

  23. #398
    Senior Member ironwill727's Avatar
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    11/8/10 Squat 5s

    Axle Clean-
    90x5
    130x5
    150x3
    170x5

    Squat-
    140x5
    190x5
    240x5
    285x3
    330x2
    370x7 (Belt + wraps ties pr)

    SSQ steupup-
    165x6
    185x6
    205x6

    GHR/Standing abs/knee outs-
    10/gx15/mini x 15
    10/gx15/mini x 15
    11/gx18/mini x 15

    Db side bends (thick db)
    105x8
    115x8

    Sprints-
    8

    *Great intensity and focus today especially considering I cough all day and night long.

  24. #399
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    Nice job on those squats man. You're a beast.
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  25. #400
    Senior Member ironwill727's Avatar
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    Thanks. Changing to 3-5-1 has worked out great so far.



    11/10/10 Bench 5s

    Cg bench-
    50x10
    100x8
    140x5
    180x5
    215x5
    240x3
    270x7

    DB row-
    120x8
    140x8
    150x6

    JM Press-
    140x8
    150x8
    160x8
    170x8

    BB curls-
    110x8
    120x8
    125x8

    Dec pushups/db rear laterals-
    mini x 15/20 x 10
    mini x 16/20 x 10
    mini x 17/20 x 10

    Cuban Rotation-5 x 15/15
    External Rotation- 5x15/15

    Jumping Jack/Punching bag
    20/20/20/20/20/20/20/20

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