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Thread: Stronger Everyday

  1. #576
    Senior Member ironwill727's Avatar
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    Thanks Nick.

    4/8/11 DE Lower

    SSQ box-
    205x8x2

    Speed DL-
    280+2chain x 6 x 1

    Db swing-
    85x5
    95x5
    105x5

    HLR-
    12
    12
    13

    BB shrugs-
    410x8
    460x8
    510x8

    Suitcase DL-
    165x6
    175x6

    *Good speed.

  2. #577
    Moderator Off Road's Avatar
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    Resetting sometimes is a good thing. You can't keep grinding out the maxes week after week. Smart move.
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  3. #578
    Senior Member ironwill727's Avatar
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    Yup gotta take a stepback to go forward, Offroad.


    4/10/11 ME OH

    Log-
    55x10
    107x5
    137x5
    167x5
    182x5
    207x5
    207+2chain x 5 (pr)

    Strict bb oh-
    100x8
    125x8
    150x8
    160x8

    Pullups (wg)-
    10
    10
    10

    Dec cg pushup-
    mini x 10
    purple x 10
    purple x 10

    Db Hammer-
    50x8
    55x8
    60x8

    BB upright row-
    110x8
    115x8
    120x8

    *Decided to mix things up a bit after training has gone stale.

  4. #579
    Moderator Off Road's Avatar
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    Strong strict pressing after the log.
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  5. #580
    WBB Team Captain Coke's Avatar
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    Nice job throughout Bill.

  6. #581
    Senior Member ironwill727's Avatar
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    Thanks guys.

    4/11/11 Squat



    Squat-
    140x5
    190x3
    240x3
    290x3
    340x1
    390x1
    430x1
    470x1
    465+2chain x 1 (pr)

    SLDL-
    230x5
    280x5
    320x5
    320x5

    Steup-(plate)
    45x8
    45x10

    BB rollout-
    150x10,10,10,10

    Plate pinch-
    70x30sec
    75x30sec
    80x30sec

  7. #582
    WBB Team Captain Coke's Avatar
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    That is a super session bro, props.

  8. #583
    Senior Member ironwill727's Avatar
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    Thanks I am feeling it a bit today.


    4/12/11 Axle Clean 5s

    Axle Clean-
    90x5
    110x5
    130x5
    150x5
    170x5

    DB rows-
    130x6
    145x6 (add straps)
    165x6

    Pullups-
    10
    10
    11
    8

    Db hammer-
    55x8
    55x8
    55x9

    Circuit-
    Hang Snatch/High pull/Face pull/Kneeling ab-
    50x5/50x5/gx10/gx10
    50x5/50x5/gx10/gx10

    *I went back in my journal and looked back about a year ago when I was kicking some butt and making great progress and decided to go back to that. So I will be training 5 days a week with less work on each day so I can focus more on each day. I noticed when I train back on tuesday and focus on it my DL and bench improves more.

  9. #584
    Senior Member ironwill727's Avatar
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    4/14/11 Bench 3s

    Bench-
    50x5
    100x5
    140x5
    180x5
    230x3
    260x3
    290x6

    Rev band bench (green)-
    320x5
    330x5
    340x5

    Dec bb pushup/face pull-
    15/gx17
    1chain x 15/g x 18
    2 chain x 17/g x18

    Band pushdown/Band pullapart-
    gx20/mini x 15
    gx20/mini x 15
    gx16/mini x 15
    gx16/mini x 15

    *pretty satisfied how today went. I feel my technique is improving on the bench and my shoulder is the best it has been in a long time. My frikken surgical wound open again at the bottom so frustrating 7 months later and the 3rd time it has happened. I am doing everything possible to get it healed again. In other news it is BEARD SEASON go Flyers!

  10. #585
    WBB Team Captain Coke's Avatar
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    Making continuous strides, truly stepping to it.

  11. #586
    Senior Member ironwill727's Avatar
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    4/15/11 DL 3s

    DL-
    140x5
    230x5
    320x3
    370x2
    420x2
    470x4 (belt)

    3 inch def dl-
    370x5
    370x5

    DB swing-
    95x5
    105x5
    105x6

    Farmers Walks-
    330(165)x50ft
    370x50ft
    410x50ft
    430x50ft

    HLR-
    12
    13
    12

    Standing band crunch ss plank-
    purple x 12/30sec
    purple x 12/45sec

    *Lower back was a little sore from benching yesterday but DLs went ok.

  12. #587
    Senior Member ironwill727's Avatar
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    4/17/11 Log 3s

    Log-
    55x10
    107x5
    137x5
    172x3
    197x3
    217x6

    Pullups (ng)-
    bw x 5
    45 x 3
    57.5 x 3
    70 x 3

    Inc Cg-
    190x8
    210x8
    230x5

    Db hammer-
    50x8
    60x8
    70x8

    Dec bb pushup-
    1 chain x 15
    2 chain x 15
    2 chain x 16

    Facepull-
    gx18
    gx18
    gx18

    Gripper-
    200x8
    200x9
    200x10

    *My back was tight to start but got a little better as this went on. Not to bad.

  13. #588
    Senior Member ironwill727's Avatar
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    4/18/11 Squat 1s

    Axle clean-
    90x3
    120x3
    150x3
    180x3

    Squat-
    140x5
    220x3
    280x2
    320x2
    370x1
    405x5 (pr) (belt + wraps)
    435x1
    http://www.youtube.com/watch?v=gp9kPxtSRiU

    Sandbag-
    175x3
    175x3
    175x4

    BB rollout-
    120x10
    130x10
    140x10

    Sled backward (grass)-
    185x50ft
    230x50ft
    230x50ft
    230x50ft

    *I finally hit a longtime goal of 405x5 squat which I am happy with. First time doing sandbags in forever was brutal and fun. Sled in the grass just sucks lol my quads and calves were on fire.

  14. #589
    WBB Team Captain Coke's Avatar
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    Beastly in the squat vid dude.

  15. #590
    Senior Member ironwill727's Avatar
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    Thanks Terry,


    4/20/11 Bench 1s

    Bench-
    50x5
    100x5
    140x5
    175x5
    210x3
    245x3
    275x1
    305x4
    325x1 (2 sec pause)
    325+2chain x 1

    DB row-
    140x4
    155x6 (straps)
    170x6

    Inc cg bench-
    190x8
    200x8
    210x8

    Pullups (wg)-
    10
    10
    10

    Db tri ext-
    50x12
    55x12
    60x12

    Bandpullapart-
    mini x 5 x 15

    *Getting back to there as in where I was on the bench.

  16. #591
    Senior Member ironwill727's Avatar
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    4/22/11 De Lower/Strongman


    DL-
    worked up to 495 x 1 then shut it down

    SSq box squat-
    205 x 8 x 2

    DL-
    280 x 6 x 1

    Farmers Walks-
    205 (410) x 50ft
    255 (410) x 50ft
    280 (560) x 30ft
    280 (560) x 30ft

    Sled forward-
    185 x 50ft
    275 x 100ft
    365 x 100ft
    365 x 50ft (backward)

    HLR-
    10
    10
    10
    10

  17. #592
    WBB Team Captain Coke's Avatar
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    Training is looking great guy.

  18. #593
    Senior Member ironwill727's Avatar
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    Thanks Terry.


    4/24/11 DE OH



    Axle strict-
    110 x 8 x 3

    Inc CG-
    140x5
    190x5
    230x5
    265x5 (ties pr?)

    Pullups (ng)-
    bw x 5
    45 x 5
    55 x 7+2

    Chest supp row-
    120x8
    140x6
    160x10+3

    Pushups-
    1 chain x 20
    2 chain x 18
    2 chain x 20

    Facepull-
    g x 20
    g x 20
    g x 20


    *Quick and easy.

  19. #594
    Moderator Off Road's Avatar
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    Crazy, crazy pressing strength.
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  20. #595
    Senior Member ironwill727's Avatar
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    Thanks Offroad I wouldn't call it crazy yet. I am hoping to get there though.


    4/25/11 ME Lower

    Squat-
    140x5
    190x5
    230x5
    290x3
    340x1
    390x1
    440x1 (belt + wraps)
    475x1
    510x1 (10lb pr)
    520x1 (10lb pr)
    http://www.youtube.com/watch?v=WURsKg-Q8g8

    SLDL-
    230x6
    260X6
    290X6
    320X6

    Stepups (plate)-
    45x10
    45x10

    BB rollouts-
    125x10
    135x10
    145x10

    Db side bends-
    110x6
    120x6

    *Great day. 2 big squat prs!

  21. #596
    Moderator Off Road's Avatar
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    Strong Stuff!
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  22. #597
    WBB Team Captain Coke's Avatar
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    Excellent with the new squat PRs, looking brute too, curious to know your weigh-in these days.

  23. #598
    Senior Member ironwill727's Avatar
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    Thanks guys. Terry I been weighing between 200 and 205 depending on the day.

  24. #599
    Senior Member ironwill727's Avatar
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    4/27/11 Bench deloadness

    Bench (3 sec pause)-
    50x5
    100x5
    140x5
    180x5
    190x5
    200x5

    Dec bb pushup-
    16
    20
    21

    T-bar row-
    140x10
    185x10
    230x10

    Elbows out ext-
    50x10
    50x10
    50x10

    DB shrugs-
    50x20
    60x20
    60x20

    *Everything was easy like a deload is supposed to be. I needed it because I was still beat up from Monday's squats.

  25. #600
    Senior Member ironwill727's Avatar
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    4/27/11 DL 5s

    DL-
    140x5
    230x3
    320x3
    380x2
    430x8 (loose belt)

    DB swing-
    105x6
    110x6
    115x6

    BB shrugs-
    460x8
    505x8
    555x8

    HLR ss standing ab cruch-
    12/gx12
    12/gx12
    12/gx12

    Farmers walk death-
    165x6x50ft (10 sec rest in between sets)

    *Decided to start my training cycle on Friday to prioritize the DL. Feeling pretty good after deloading on Wednesday.

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