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Thread: Stronger Everyday

  1. #626
    Moderator Off Road's Avatar
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    Killer deads.
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  2. #627
    WBB Team Captain Coke's Avatar
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    Glad to see the new PR, nice job with those sessions.

  3. #628
    Senior Member ironwill727's Avatar
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    Thanks guys. I want to make some progress on the dl.

    5/22/11 ME Oh



    1) Axle oh (clean 1st)-
    70x8
    110x5
    140x5
    170x3
    200x3
    220x3
    235x0
    200x6

    2A)Pullups (wg)
    25X6
    35X6
    45X6

    2B)Inc Bench-
    160x10
    170x10
    180x10

    3a)Db ext-
    60x12
    60x12
    60x12

    3b)Db Shrugs-
    60x12
    60x12
    60x12

    4a) BTB wrist-
    140x10
    150x10
    160x10

    4b) Face pull-
    gx15
    gx15
    gx15

    *need to get better at cleaning the axle.

  4. #629
    Moderator Off Road's Avatar
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    Good one.
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  5. #630
    Senior Member ironwill727's Avatar
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    Thanks Offroad.


    5/24/11 Squat 3s

    Standing box jump-
    3x2

    Squat-
    140x3
    215x3
    260x3
    305x3
    350x1
    390x3 (belt + wraps)

    SSQ stepup-
    155x8
    165x8
    175x8

    GHR-
    1 chain x 10
    1 chain x 10
    1 chain x 10

    BB rollout/Band arch back gm-
    150x10/p x 12
    160x10/p x 12
    165x10/p x 13

    Sled backwards-
    165x8x50ft

    *Had to squat a day late cuz it was my lady's b-day on monday and if I wanted her to still be my lady I couldn't blow that off to lift lol. Squats felt off today and I was tight so I just did the minimum.

  6. #631
    WBB Team Captain Coke's Avatar
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    Good deal on postponing the squats, lol - they were still on the mark though bro.

  7. #632
    Senior Member ironwill727's Avatar
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    Lol I expected to be better with an additional day of rest, but I was not.


    5/25/11 Bench 3s

    Bench-
    50x10
    100x5
    140x5
    170x5
    200x3
    230x3
    260x3
    292x6

    CG bench-
    160x10
    170x10
    180x10
    190x10
    200x10

    T-Bar rows-
    215x10
    225x10
    235x10
    245x10
    255x10

    Elbows out ext-
    55x12
    55x12
    55x12

    DB hammer-
    55x10
    55x10
    60x10

    Prowler-
    140x4x80ft

    *Felt a bit better on benching today. I am focusing on a different aspect each week and trying to put it all together. My shed was like a sauna today. I can only imagine how hot it will be in the summer.

  8. #633
    Senior Member ironwill727's Avatar
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    5/27/11 DL 3s

    DL-
    140x5
    230x3
    300x3
    360x3
    410x2
    460x3
    500x1

    DB swings-
    85x8
    95x8
    105x6

    Farmers Walks-
    165(330) x 50ft
    185(370) x 50ft
    205(410) x 50ft
    225(450) x 50ft

    Lying leg raise-
    20x8
    25x8
    25x9

    Sled backward-(grass)
    185x100ft
    230x100ft

    *DLs went pretty well today. I focused on pulling back more and it helped. Another scorcher in the shed.

  9. #634
    Moderator Off Road's Avatar
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    All the big lifts had some big weights.
    Smart move keeping your lady happy.
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  10. #635
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    Fine training going on, especially while dealing with the sweltering heat.

  11. #636
    Senior Member ironwill727's Avatar
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    Thanks guys. Yeah the shed was a great idea before it got 90+ degrees everyday.

    5/29/11 ME OH

    Log- (clean 1st)-
    55x8
    107x5
    147x5
    172x3
    197x3
    222x2
    242x4 (pr)
    http://www.youtube.com/watch?v=bNIiGF5mRpY

    BB row (to ground)-(no straps)
    140x5
    190x5
    230x5
    280x3

    Seated bb milt-
    140x8
    160x8
    180x8

    Rack pullups (wg)-
    10
    10
    10

    Db lying ext-
    65x12
    65x10
    65x11

    *Decided out of no where to do 4 reps with 242. I really need a fan in my shed.

  12. #637
    Senior Member ironwill727's Avatar
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    5/30/11 Squat 1s

    Squat-
    50x5
    140x5
    190x5
    235x3
    280x3
    320x2
    370x1
    410x2 (belt + wraps)
    440x1

    Power Clean-
    140x2
    190x2
    210x2
    230x2 (pr?)

    Sled backward (grass)-
    185x50ft
    230x50ft
    275x50ft
    320x50ft (grass pr)

    Suitcase DL-
    165x6
    175x5

    *Definately felt the one day less of recovery on squats this week so I backed off and hopefully I will feel strong on DL day.

  13. #638
    Moderator Off Road's Avatar
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    The squats were great, the log was super impressive, but a 350 lb backwards sled drag was over the top.
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  14. #639
    WBB Team Captain Coke's Avatar
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    Super with all lifts dude, moving on strong!!

  15. #640
    Senior Member ironwill727's Avatar
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    Thanks guys all in a days work. The sled sucks in the grass and I mean sucks. I have done over 500lbs easy on the pavement.


    5/31/11 Back

    T-bar rows-
    135x8
    135x6
    180x5
    215x5
    250x5
    285x3
    315x8

    Pullups (ng)-
    bw x 5
    50x3
    65x2
    80x3

    Db rows-
    110x5
    120x15 (straps)

    Pullups- (wg)-
    10
    9

    Hammer bar curl-
    120x5
    135x5
    150x8

    *Decided to hit some back muscles to get ready for Jersey Shore season lol.

  16. #641
    WBB Team Captain Coke's Avatar
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    Huge day of pulling work man.

  17. #642
    Senior Member ironwill727's Avatar
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    Thanks Terry,

    6/1/11 Bench 1s

    Bench-
    50x8
    100x5
    140x5
    180x5
    215x3
    245x3
    280x1
    310x4
    320x1
    330x1
    340x1 (no spot pr)
    375x10sec hold
    http://www.youtube.com/watch?v=fJroi-q41UA

    Cg bench-
    190x5
    200x5
    210x5
    220x5

    Inc db flyes-
    50x10
    50x11

    elbows out ext-
    50x12
    60x12 (pr)
    60x12

    Face pull-(2 sec hold)
    gx15
    gx15
    gx15

    *pretty good today. Best benching workout in a long time.

  18. #643
    Moderator Off Road's Avatar
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    Big bench Iron. Way to grind it out. I kept expecting your cage to fall over.
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  19. #644
    WBB Team Captain Coke's Avatar
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    Outstanding benching Bill!!

  20. #645
    Senior Member ironwill727's Avatar
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    Thanks guys.Offroad cage has not fallen over yet lol. Hopefully it never does.


    DL-
    140x5
    230x3
    310x3
    370x3
    430x1
    480x2
    515x1 (belt)
    440x3

    DL- (DOH)-
    350x6
    350x6
    350x6

    3 inch Def dl-
    380x5
    380x5

    BB row-
    230x8
    240x8
    240x8

    BB shrugs-
    320x12
    340x12
    360x12

    GHR-
    8
    8
    8

    Standing ab-
    gx10
    gx10
    gx12

    *Lots of Dls. I decided to start an 8 week dl program to hopefully get this lift moving in the right direction.

  21. #646
    Moderator Off Road's Avatar
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    Ya, that was a ton of pulling.
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  22. #647
    WBB Team Captain Coke's Avatar
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    Nice job bro, great effort!!

  23. #648
    Senior Member ironwill727's Avatar
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    Thanks guys. I am trying to get my Deadlift going.

    6/5/11 ME Oh



    Log (clean 1st)-
    55x5
    107x5
    137x5
    167x5
    197x3
    217x3
    242x1
    257x1
    272x0 (missed press 1/2 way)
    237+2 chain x 1
    247+2 chain x 0
    247+2 cgain x 1 (pr)

    Log cleans-
    197x3
    202x3
    207x3

    Rack lockouts (8 hole)-
    230x3
    280x3
    320x3

    Pullups (ng)-
    10
    10
    10
    9
    8
    3 (wg)

    Standing band row to chest-
    gx15
    gx15
    gx15
    gx15

    *I would have hit 272 on the log if I did not hesitate on my leg drive. 247+2chains was a nice little PR after missing it a few minutes before. Once I put my leg drive and press together it went up rather easily.

  24. #649
    Senior Member ironwill727's Avatar
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    6/6/11 Squat 5s

    Squat-
    140x5
    190x5
    230x3
    280x3
    330x2
    375x5 (Belt + wraps)

    Goodmornings (ws)-
    230x5
    250x3
    270x6

    Stepups-
    1 chain x 8
    2 chain x 8
    2 chain + 25 x 12

    Hammer bar curls-
    100x5
    120x5
    140x10

    HLR-
    8
    5
    15 (pr)

    Farmers walks-
    165 (330) x 120ft
    185 (370) x 120ft

    *I hate deloading so I just backed off a little.

  25. #650
    Moderator Off Road's Avatar
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    Your pressing workouts are always fun to read and are a big inspiration. If there are two lifts that impress me, it's the squat and the press. Keep up the great efforts on both of those.
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