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Thread: Stronger Everyday

  1. #526
    Senior Member ironwill727's Avatar
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    The wheatgrass smells awful but it really is great.

    --------------------------------------------------------------------------------

    2/20/11 Log 1s

    Log-
    55x10
    107x5
    132x5
    157x3
    182x3
    207x2
    229x4 (pr)
    242x1
    252x0
    252x1 (2lb pr)
    http://www.youtube.com/watch?v=UDeygUMW3w4

    Log + chains-
    177+40lb chain x 5
    182+40lb chain x 5
    187+40lb chain x 5

    Pullups-
    bw x 5
    65 x 3
    80 x 2
    95 x 3
    bw x 13

    Oh bb ext-
    110x12
    115x12
    120x12

    Db hammer-
    60x8
    70x8
    75x8

    Seated band row to neck-
    g x 17
    g x 17
    g x 17

    Gripper-
    200x9
    200x10
    200x11

    *Finally a new 1 rep max on the log even if it is 2lbs lol. I missed the press on the first attempt then gathered myself and nailed it. 18 more lbs to goal.
    Last edited by ironwill727; 02-20-2011 at 05:04 PM.

  2. #527
    WBB Team Captain Coke's Avatar
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    Beastly in the log pressing vid bro.

  3. #528
    Senior Member ironwill727's Avatar
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    Thanks, can't wait to go heavier.

    2/21/11 Squat 1s

    Squat-
    50x10
    140x5
    215x3
    270x3
    320x1
    370x1
    410x1 (belt + wraps) easy

    Speed DL-
    300 x 6 singles

    BB shrugs-
    235x12
    285x12
    325x12

    Oblique crunch-
    13
    13
    13

    *took it super easy today. I was told not to squat for a little bit to help speed up my wounds healing. So next week I am taking off and I took it easy today.

  4. #529
    Senior Member ironwill727's Avatar
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    2/23/11 ME Bench

    Bench warmup-
    50x10
    100x6
    140x5
    180x5
    210x3
    250x1
    add reverse green band-(close grip)
    250x3
    300x3
    340x3
    370x1
    400x1
    420x1

    Inc Bench (2 sec pause)
    140x5
    190x5
    210x5
    230x5
    250x3

    Chest supp bb row-
    110x10
    120x10
    130x10
    140x10
    150x10

    Lying db ext-
    50x15
    50x15
    50x15

    Side db raises/Band pull-a-parts-
    20x12/mini x 12
    20x12/mini x 12
    20x12/mini x 12

    *My shoulders were beat today by the time I got to 180 on the bench I knew I had nothing in them. So I decided to do reverse band benches to ease up on them. The log pr apparently took more out of them then I thought. I decided to try some conjugate (westside) stuff again because it helped my get to my first 300 and 350lb bench and it will get me used to doing heavy singles again.
    Last edited by ironwill727; 02-24-2011 at 07:03 AM.

  5. #530
    WBB Team Captain Coke's Avatar
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    Doing fine work all around man.

  6. #531
    Senior Member ironwill727's Avatar
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    Thanks Terry.


    /25/11 DL 1s

    DL-
    140x5
    230x5
    325x3
    390x2
    440x1
    495x2 (belt)
    520x1
    540x1

    Farmers Picks-(weight per hand)
    165x3
    205x3
    255x3
    305x2
    325x2 (pr)

    HLR-
    13
    13
    13
    12
    12

    Planks (alt leg/arm)/standing calf
    2 chain x 60sec/2 chain x 12
    2 chain x 60sec/2 chain x 12
    2 chain x 60sec/2 chain x 12

    *not bad today. 540 was a little slower than it should have been.

  7. #532
    Senior Member ironwill727's Avatar
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    2/27/11 ME Oh

    LOG-
    55x8
    107x5
    147x5
    167x3
    187x3
    202+40lb chain x 2
    222+40lb chain x 3 (pr)

    Inc Cg bench-
    140x5
    190x5
    230x5
    250x5

    Pullups (ng)
    10
    10
    10
    10

    Tribar strict press-
    100x10
    110x10
    120x10

    BTB wrist-
    160x12
    180x12
    200x12

    Facepull-
    g x 20
    g x 18
    g x 18

    *Energy lacked today but still a decent workout.

  8. #533
    WBB Team Captain Coke's Avatar
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    Props for both efforts, moving big numbers.

  9. #534
    Senior Member ironwill727's Avatar
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    Thanks. Time to get stronger.

    2/28/11 ME Sq/Dl

    Squat-
    50x5
    140x5
    190x5
    230x3
    280x3
    330x2
    370x1
    400x2 (add belt +wraps)
    430x1
    450+40lb chains x 1 (pr)
    460+40lb chains x 1 (pr)

    18 inch DL-
    320x3
    410x2
    480x1
    530x1
    555x3 (belt)

    Stepups-
    25x10
    25x10
    25x12

    SSq calf-
    155x15
    205x15
    245x17

    Plate pinches/obique crunch-
    25s x 30sec/bw x 14
    35s x 30sec/bw x 14
    35s x 35sec/bw x 15

    *So when I said I wouldn't squat this week I lied lol. I felt kinda good so I took advantage of it. Next time I want to squat 500 I will too.

  10. #535
    WBB Team Captain Coke's Avatar
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    Wow dude, that's one huge session!!

  11. #536
    Senior Member ironwill727's Avatar
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    Thanks it is fun to go heavy.

  12. #537
    Senior Member ironwill727's Avatar
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    3/2/11 Bench deloadness

    Inc Cg-
    100x5
    140x5
    180x3
    210x3
    240x2
    260x2

    California tribar ext-
    80x10
    80x10
    80x11

    Db row-
    100x5
    100x12

    Band pushdown/Band row-
    g x 15/gx15
    gx16/gx16
    gx17/gx17

    Gripper-
    200x8
    200x10

    *Yawn. I didn't even work up a sweat. This was boring but got the blood flowing. My body felt like it was hit by a bus today.

  13. #538
    Senior Member ironwill727's Avatar
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    3/4/11 DL 5S

    DL-
    140x6
    230x5
    300x3
    350x3
    400x2
    450x6 (loose belt)

    SSQ Gmorning-
    135x10
    140x10
    145x10
    150x10
    155x10

    HLR-
    14
    14
    14
    13

    BB shrugs-
    230x12
    280x12
    320x12
    370x12 (straps)

    Suitcase DL-
    135x6
    155x6

    Plate carry-
    45 x 100ft
    45 x 100ft
    45 x 100ft

  14. #539
    Senior Member ironwill727's Avatar
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    3/6/11 Log 5s

    Log-
    55x10
    107x5
    137x5
    162x5
    187x5
    212x7

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

    Axle Clean-
    110x3
    130x3
    150x3
    170x3

    Db side laterals-
    30x12
    35x12

    OH bb ext-
    115x12
    120x12
    125x12

    Band pushdown-
    g x 17
    g x 17
    g x 17

    *Lacking energy today. Long ride home from weekend getaway+rain+ate too much goodies+drained=weak performance.

  15. #540
    Senior Member ironwill727's Avatar
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    3/7/11 Squat 5s

    Squat-
    100x5
    140x5
    190x3
    235x3
    285x3
    330x3
    370x7 (belt+ wraps ties pr)

    SSQ stepup-
    115x8
    135x8
    155x8

    GHR-
    10
    10
    11

    SSQ calf-
    205x12
    245x12
    295x14

    Seated calf-
    90x100

    Oblique crunch/plate walk-
    15/45x100ft
    15/45x100ft
    15/45x100ft

    *Squats felt good today. If I was healed I would went for 10. This is wave 3 of my 5/3/1 rebirth and I am kicking some ass. Every wave I am getting stronger and better at the lifts.
    Last edited by ironwill727; 03-07-2011 at 06:20 PM.

  16. #541
    WBB Team Captain Coke's Avatar
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    Excellent workout(s) man, especially like the most recent one with the squats and all.

  17. #542
    Senior Member ironwill727's Avatar
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    Thanks Terry I am starting to step it back up


    3/9/11 Bench 5s

    Bench-
    50x10
    100x5
    140x5
    180x5
    220x5
    255x3
    285x6

    Pullups (ng)
    bw x 5
    25x5
    45x5
    65x5

    CG Bench-
    230x10
    230x10
    140x22

    Db rows-
    110x8
    130x6
    100x15

    Dec bb pushup/wg pullup-
    15/10
    15/10

    Facepull-
    green x 20
    green x 20

    *Just getting my swole on.

  18. #543
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by ironwill727 View Post
    Just getting my swole on.
    No joke, lol.

  19. #544
    Senior Member ironwill727's Avatar
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    Thanks.

    3/11/11 DE lower

    SSQ box-
    205 x 6 x 2

    Farmers walks-
    115s x 100ft
    165s x 100ft
    185s x 100ft

    HLR-
    bw x 3 x 12

    GHR-
    bw x 3 x 10

    Sled backward-(10 sec rest with same weight)(in grass)
    140x50ft, 50ft
    185x50ft, 50ft
    230x50ft, 50ft

    *I had nothing on the dl today I worked up to a pathetic 425 and shut it down. So I did some dynamic squats and strongman stuff. I was awesome to dl some farmers walks again. It has been too long. I was careful and went light. I go back to the dr. in one week and am hoping to finally be healed and be done with this crap.

  20. #545
    Senior Member ironwill727's Avatar
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    3/13/11 DE Bench

    DE Bench-
    155 x 8 x 3

    Axle (strict press)
    110x5
    140x5
    160x5
    180x5
    195x4

    Db press (thick)
    75x10
    80x10
    80x10

    Db lying ext-(thick)
    60x12
    60x12
    60x12

    Pullups (ng)
    25x6
    35x6
    45x6

    Chest supp row-
    140x12
    150x10

    facepull (2 sec hold)
    gx15
    gx15

    Hammer bar curl-
    80x10
    90x10
    100x10
    100x10

    *Had some fun today. I started a westside program for my bench to try to get it moving again.

  21. #546
    Senior Member ironwill727's Avatar
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    3/14/11 500 is mine! ME SQ/DL

    Squat-
    50x5
    140x5
    190x5
    230x3
    280x3
    320x2
    380x1
    420x1 (belt/wrap)
    450x1
    475x1
    500x1 (PR!)
    510 x walkout

    18 Inch DL-
    230x3
    320x3
    410x1
    480x1
    530x1
    565x3 (belt)

    Plate stepup-
    25x12
    35x12
    35x12

    SSQ calf-
    225x12
    275x12
    305x14

    Oblique Crunches/Plate walk-
    16/45x100ft
    16/45x100ft
    16/45x100ft

    *One of the best workouts of my life. Finally I hit 500 on the squat at a bw of 200. I got it in my mind to just concentrate of technique and not think about the weight. I walked 510 but I hit the rack which threw it off. Considering I am 10lbs out of my year end goal in just March I am on the right track.

  22. #547
    WBB Team Captain Coke's Avatar
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    That is awesome man, amazing work - especially the squats, walkouts and deads.

  23. #548
    Senior Member ironwill727's Avatar
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    Thanks Terry it was about time.


    3/16/11 ME Bench

    Inc bench (pinky 1 inch from ring)
    50x10
    100x5
    150x5
    180x5
    210x3
    240x2
    270x1
    290x1
    310x0
    280x2

    Cg Inc-
    210x5
    220x5
    225x5

    Oh tribar ext-
    80x12
    90x12
    100x12

    Db rows-
    120x8
    140x6
    110x15

    Rack pullup (wg)
    12
    12

    Upright rows-
    100x12
    100x12

    Plate oh press/Plate curl-
    45x15/45x15
    45x17/45x17

    *Well this was typical of a first max effort bench day after not doing singles for awhile. The goal was 300 on the incline today, but 290 flew up and I got greedy. I missed 310 right past the halfway point. One of the problems of training alone at home is nobody to give a liftoff. I definately did not bring the weight out good enough and that threw off the whole lift. No excuses just have to get stronger and better.
    Last edited by ironwill727; 03-17-2011 at 07:17 AM.

  24. #549
    WBB Team Captain Coke's Avatar
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    Even more impressed with the inclines after learning you were solo with 'em - nothing beats a good spot.

  25. #550
    Senior Member ironwill727's Avatar
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    Quote Originally Posted by CoCoa View Post
    Even more impressed with the inclines after learning you were solo with 'em - nothing beats a good spot.
    Yeah I often lose my tightness when I unrack it myself. I tend to pull it up and out instead of just out.

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