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Thread: Stronger Everyday

  1. #876
    WBB Team Captain Coke's Avatar
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    Moving on strong dude, quite the ambitious one!!

  2. #877
    Senior Member ironwill727's Avatar
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    Thanks Terry. Small steps over time equal big steps.

    12/28/11 Bench (325) 5s

    Bench-
    50x5
    100x5
    140x3,3,3
    180x3
    210x5
    245x5
    277x9

    Cg bench/Band pullapart-
    145x10/mini x 14
    155x10/mini x 14
    165x10/mini x 14
    175x10/mini x 14
    185x15/mini x 15

    Tbar row-
    180x12
    200x12
    220x12
    230x12
    242.5x12

    BB shrugs-
    310x12
    330x12
    350x16

    Db preacher curls/Kneeling oh bb ext-
    35x10/90x12
    35x11/100x12
    35x12/110x12

    Sprints-
    8 x 70ft

    *Decided to take a few lbs of the old training max for bench and try to build back up. I seem to do better on the bench when I get more reps. Shrugs have been working nicely I am noticing more trap/neck size and thickness.

  3. #878
    WBB Team Captain Coke's Avatar
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    Glad to hear about greater trap development, good deal on dialing in with your benching too.

  4. #879
    Senior Member ironwill727's Avatar
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    Thanks T.

    12/30/11 DL deload

    DL-
    140x3
    250x3
    310x1
    370x1
    420x1
    477x2
    230x12

    Speed DL-
    230x5x1

    HLR-
    10
    10

    BB shrugs-
    230x10
    230x30 (straps)

    Crunches-
    20
    20

    Plate farmers walks-
    45s x 140ft

    *Was feeling tired and uninspired. I only have a few days left of training before I take a break because of a small surgery to hopefully fix my surgery I had in 2010 that failed to heal.

  5. #880
    WBB Team Captain Coke's Avatar
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    Good luck with the corrective surgery, hope this will get you back to 100% and speedily.

  6. #881
    Senior Member ironwill727's Avatar
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    Thanks Terry me too it would be nice to be normal again.

    1/2/11 Log

    Log-(strict)
    55x5
    107x5
    107x5
    147x5
    177x3
    207x1
    227x1
    242x1 (strict pr)
    252x1
    277x0
    274x1 (push press)(pr)
    http://www.youtube.com/watch?v=naB8S...1&feature=plcp

    Pullups (ng)-
    bw x 5
    25x5
    35x5
    45x6

    Inc Bench-
    160x6
    190x6
    220x10

    Chest supp row-
    120x6
    140x6
    160x11

    Lying db ext/Db hammer-
    50x6/50x6
    60x15/60x12

    Band pullapart-
    mini x 10
    mini x 25

    *Nice little pr to start the new year.

  7. #882
    Senior Member ironwill727's Avatar
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    I don't make New Year's Resolutions I set goals so here are some of my lifting goals for 2012.

    1. Log press 300lbs
    2. DL 590lbs
    3. Squat 540lbs
    4. Bench 385lbs
    5. Train smarter and learn to listen to my body

  8. #883
    Senior Member ironwill727's Avatar
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    1/2/12 Squat

    Squat-
    50x5
    140x5
    190x3
    240x3
    290x2
    340x1(belt)
    390x1
    440x1 (add wraps)
    485x1
    530x1 (pr)
    545x0 (too high)
    http://www.youtube.com/watch?v=zeIp4cEBKDU

    RDL-
    190x6
    210x6
    230x13

    BB rollout-
    140x8
    150+1 chain x 8
    160+2 chain x 12

    Box squat-
    bw x 6
    1 chain +mini band x 6
    2 chain + mini band x 13

    1 arm farmers plate walk- (nonstop)
    45x70ft
    45x70ft

    Sled backward- (10 sec rest)
    140x6x50ft

    *Pretty good today I think by backing off on the assitance work is paying off. I don't know when the next time I will squat is going to be so I wanted to go heavy.

  9. #884
    WBB Team Captain Coke's Avatar
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    Major props on the new squats PR, stellar with the efforts man.

  10. #885
    Senior Member ironwill727's Avatar
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    Thanks Terry I almost hit my year end goal on the second day of the year lol. Next time I will hit it.


    1/3/12 Bench (325tm) (3s)

    Bench-
    50x8
    100x5,5
    140x5
    170x5
    200x3
    230x3
    260x3
    292x7
    315x1 (paused)
    315x1 (paused)

    CG Bench/band pullapart-
    150x10/mx15
    160x10/mx15
    170x10/mx15
    180x10/mx15
    190x15/mx15

    Tbar row-
    185x12
    205x12
    225x12
    235x12
    245x12

    Handle pushup/bb curl-
    15/70x10
    15/80x10
    17/90x10

    *Moved this up a day because no time on Wendesday. This will be the last one for awhile. Hoepfully, not too long.

  11. #886
    WBB Team Captain Coke's Avatar
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    Nice job throughout Bill.

  12. #887
    Senior Member ironwill727's Avatar
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    1/22/12 Oh 5s (160tm)

    Kneeling oh press-
    50x10,10
    70x5
    90x5
    105x5
    120x5
    135x13 (pr)

    Pullups-(in between oh press)
    bw x 10 x 5

    Band pushdown/hammer bar curl-
    gx15/60x12
    gx15/60x12
    gx15/60x12
    gx15/60x12
    gx15/60x12

    Plate side raises/band facepull-
    10x12/gx15
    10x12/gx15
    10x12/gx15

    *I'm back...sort of. Things seem to be healing pretty well due to my strict diet and doing nothing physical for nearly 3 weeks. I will be lifting two days a week and my focus will be kneeling oh press and cg incline. Hopefully after 3-4 weeks of this I will be completely healed and ready to go back to dl, squat, log, and bench.

  13. #888
    WBB Team Captain Coke's Avatar
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    No doubt you may be anxious to get back to it, good deal on being patient, there really is no other way to go right now.

  14. #889
    Senior Member ironwill727's Avatar
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    Your right Terry

    1/25/12 Inc bench-

    Inc Cg Bench-
    50x8
    100x5
    120x5
    140x5
    170x5
    195x5
    220x10

    Inc cg-
    140x10
    140x10
    145x10
    145x10
    145x10

    Chest supp row-
    100x12
    100x12
    105x12
    105x12
    105x12

    Handle pushup/facepull-
    15/gx18
    15/gx18
    gx18

    *Nothing here to see. Things seem to be healing well and hopefully I cam get back to the good stuff sooner than I thought.

  15. #890
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by ironwill727 View Post
    Things seem to be healing well and hopefully I cam get back to the good stuff sooner than I thought.
    That is good news bro, keep hanging tough!

  16. #891
    Senior Member ironwill727's Avatar
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    Thanks T. I feel the best that I have felt in over 2 years.

    1/29/12 Log (227) 5s

    Log-
    55x5
    107x5
    127x5
    147x5
    172x5
    192x11
    http://www.youtube.com/watch?v=RfQ4JJVNcRk

    Cg bench-
    155x10
    190x10
    220x10

    Pullups (ng)-
    10
    10
    11

    Facepulls-
    gx15
    gx15
    gx16

    Tribar oh ext-
    80x12
    85x12
    90x12

    Db hammer curls-
    40x12
    45x12
    45x12

    Lying neck raise-
    10x15
    10x15
    10x16

    *First day back of real lifting. I don't know if I hit any PRs but it still felt like an upper body orgasm.

  17. #892
    WBB Team Captain Coke's Avatar
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    This is great, looking on point and ready to go in the vid.

  18. #893
    Senior Member ironwill727's Avatar
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    Thanks Terry. It is such a relief to almost be 100% again and get back to kicking a$$ in the shed.

    1/30/12 DL 5s (505tm)

    DL-
    140x5,5
    230x3
    280x3
    330x5
    380x5
    430x5 (belt)

    Squat- (420tm)
    210x10
    210x10
    210x10
    210x10
    210x10

    BB rollout/Sled backward-
    100x12/140x60ft
    100x12/140x60ft
    100x12/140x60ft
    100x12/140x60ft
    100x12/140x60ft
    140x60ft
    140x60ft
    140x60ft

    *DL felt heavy but what else could I expect after 4 weeks of no Dling. On Squats the first set was not bad considering the only squatting I have did was onto the toilet. After my first set I had the worst cramp ever in my right abductor. I tried everything to uncramp which failed but nutted up and went onto the second set which hurt. Then during the third set my left abductor cramped up. So by the 4th set I cramped in both of my abductors/groin. I looked at this as a test of mental and physical toughness and got threw it.

  19. #894
    Senior Member ironwill727's Avatar
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    2/1/12 Bench (320 tm)

    Bench-
    50x5
    100x5
    140x5
    180x5
    210x5
    240x5
    272x8

    CG bench-
    160x10
    160x10
    160x10
    160x10
    160x11

    DB row-
    100x10
    100x10
    100x10
    100x10
    100x11

    BB curl-
    70x10
    75x10
    80x10

    Cg bb pushup/face pull-
    15/gx16
    15/gx16
    15/gx16

    *I am posting this on Thursday and my legs are still frikken SORE from Monday. I have not been this sore in years lol.

  20. #895
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by ironwill727 View Post
    I have not been this sore in years lol.
    Good deal dude, both sessions are looking great.

  21. #896
    Senior Member ironwill727's Avatar
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    Thanks T.

    2/5/12 Log 3s (227tm)

    Log-
    55x5
    107x5
    137x5
    157x3
    182x3
    204x7

    Kneeling axle oh/Pullups-
    100x10/bw x 10
    100x10/bw x 10
    100x10/bw x 10
    100x10/bw x 10
    100x10/bw x 10

    Facepull-
    gx16
    gx16
    gx16

    Tribar oh-
    90x12
    95x12
    95x12

    Db hammer curls-
    45x12
    45x12
    45x12

    *I had to skip friday because my wound opened a little bit probably from Monday on Squats/DL which I probably did too soon. However, the good news is it has nearly closed all the way since then and it is going well. Hopefully, when I go back to the Dr. in a week and a half it will be all good. Took today pretty easy and felt kinda crappy I think I am getting a cold.

  22. #897
    WBB Team Captain Coke's Avatar
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    Time is the key, keep being patient while going through this healing process.

    You'll be good to go soon man.

  23. #898
    Senior Member ironwill727's Avatar
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    Good advice T.

    2/8/12 Bench 320tm 3s

    Bench-
    50x8
    100x5
    140x5
    170x3
    200x3
    230x3
    260x3
    290x4

    Cg bench-
    160x10
    190x10
    220x10

    DB row-
    100x10
    110x10

    facepulls-
    gx15
    gx15
    gx15

    *Good news and bad news. Dessert first I went back to Dr. today and he said my wound looks great and is 99% healed so I am almost there. Vegetables are I feel like crap because I am sick and had no energy today and have not gone more than 3 minutes without coughing anf my throat is on fire. On a side not if all is well I will resume normal training come Sunday and actually train like a man.

  24. #899
    Senior Member ironwill727's Avatar
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    2/13/12 Log 5s (232tm)

    Log-
    55x5
    107x5
    127x3,3
    152x5
    177x5
    197x8

    Pullup (300tm)-
    bw x 5
    25x5
    40x5
    55x5

    Inc Cg-
    140x10
    170x10
    200x10

    Chest supp row-
    120x10
    130x10
    140x10

    Tribar oh/hammer bar curls-
    80x10/80x10
    90x10/90x10
    100x10/100x10

    Gripper-
    150x8
    150x10

    Bandpullapart-
    mx15
    mx15

    *Finally back and ready to lift for real again. I think I have bronchitis but it is starting to improve. Today was my best day in a week. I had a set back saturday and part of my wound opened a little but has since closed for the most part and now I am ready to train again.

  25. #900
    WBB Team Captain Coke's Avatar
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    Glad to see you on the move this way man!

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