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Thread: Stronger Everyday

  1. #1126
    Senior Member ironwill727's Avatar
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    10/1/12 Squat (435tm) 1s

    Squat-
    50x5
    140x5
    230x4
    280x3
    330x1
    375x1 (belt)
    415x2 (add wraps)
    460x1
    440x3 (pr)

    Paused Squat-
    320+mini around knees x 3
    330+mini around knees x 3

    SLDL-
    280x6
    300x6
    320x6

    SSQ stepups-
    155x6
    165x6

    BB rollout/SSQ calf-
    160x10/245x12
    170x10/315x12

    Suitcase DL-
    175x6
    195x5

    BB clean walk-
    100x100ft x 2

    JJ-
    50
    50

    *Pretty good today.

  2. #1127
    WBB Team Captain Coke's Avatar
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    Superior squats and all bro.

  3. #1128
    Senior Member ironwill727's Avatar
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    Thanks T.

    10/2/12 Olympic

    Power Clean-
    100x5
    140x3
    160x3
    180x3
    200x3
    205x3

    Hang Snatch-
    140x2
    150x2
    160x2

    Power Shrug-
    230x5
    250x5
    270x5

    Pullup/box jump/Fist pushup/plate swing-
    5/10/10/25x10
    5/10/10/25x10
    5/10/10/25x10

    *Fun and fast-paced. From warmup to cooldown in 40 minutes.

  4. #1129
    Senior Member ironwill727's Avatar
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    10/3/12 Bench (320tm) 5s

    Bench-
    110x8,6
    140x5
    180x5
    210x5
    240x5
    270x7

    DB row-
    120x6
    140x6
    160x6

    Paused cg bench/pullup/face pull-
    230x5/5/gx10
    240x5/5/gx10
    250x5/5/gx10

    Band pushdowns-
    px100

    Strict press/crunches- (nonstop)
    100x15/21
    100x10/15
    100x8/10
    + run 1 min

  5. #1130
    WBB Team Captain Coke's Avatar
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    Looking quite solid as usual guy.

  6. #1131
    Senior Member ironwill727's Avatar
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    Thanks T.

    10/5/12 DL 5s

    DL-
    140x8
    230x5
    300x3
    355x2
    410x2
    455x5

    SSQ Gm-
    115x10
    120x10
    125x10
    130x10
    130x10

    HLR-
    bw x 5 x10

    Plank/bridge/bb wrist-
    40sec/10/140x12
    40sec/10/140x10
    45sec/11/140x15

  7. #1132
    Senior Member ironwill727's Avatar
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    10/7/12 DE Log

    Log-
    55x10
    107x5
    147x8x3

    Pullups (ng)-
    5
    35x5
    50x5
    65x5

    Inc Cg-
    140x5
    190x5
    230x5
    270x5

    Db hammer curls-
    60x6
    70x6
    75x6

    Pushups/Inverted row-
    22/11
    20/10
    20/10

    Gripper/Rotator-
    200x8/5x12
    200x8/5x12
    200x8/5x12

    *Fast paced effort today.

  8. #1133
    WBB Team Captain Coke's Avatar
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    Getting the sessions in like clockwork!

  9. #1134
    Senior Member ironwill727's Avatar
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    Thanks T.

    10/8/12 DL powerbuilding wk 1



    DL-
    140x5
    230x3
    320x2
    395x4
    395X4
    395x4
    395x4
    395x4

    BB row-
    230x10
    230x10
    230x10
    235x10
    235x10

    Pullups (ng)-
    10
    10
    10

    BB shrugs-
    320x12
    370x10
    420x10

    Ab wheel/Standing abs/run-
    15/gx12/140ft
    15/gx12/140ft
    15/gx15/140ft


    *Trying a new program based of Michael O'Hearns powerbuidling program. Back was tight today but went ok. 8 out of 10.

  10. #1135
    Senior Member ironwill727's Avatar
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    10/10/12 Shoulders Wk 1 Power Bodybuilding



    Big Daddy Axle-(strict)

    40x10

    90x5

    130x3

    170x4

    170x4

    170x4

    170x4

    170x6



    BB upright row-

    70x8

    80x8

    85x8



    Kneeling oh press-

    85x10

    105x10



    DB side laterals-

    20x12

    20x12

    20x12

    20x12



    Seated rear laterals-

    10x12

    10x12

    10x12

    10x12



    Dragon flag/Crunches/Sprint-

    12/15/70ft
    12/15/70ft
    12/15/70ft
    *I am going to start rating my workouts again. It helps motivate. 9 out of 10. Everything went as planned. As long as I get better at cleaning the 2.75 axle I will be good. I was not blessed with large hands but no excuse.

  11. #1136
    WBB Team Captain Coke's Avatar
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    Interesting with the new program, good luck with that!

  12. #1137
    Senior Member ironwill727's Avatar
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    Thanks T been fun so far.

    --------------------------------------------------------------------------------
    10/11/12 Arms

    Cg bench-
    50x10
    100x8
    140x5
    180x10
    185x10
    190x10
    195x10

    BB curl-
    70x10
    80x10
    90x10

    Tribar ext/Seated db curls-
    80x10/20x10
    85x10/20x12
    90x10/25x12

    Inc db ext/Crossbody curl-
    25x12/25x12
    30x12/30x12
    30x12/30x12

    BB wrist-
    140x12
    150x12
    160x12

    BTB wrist-
    150x12
    160x12
    170x12

    Plate pinch-
    50x45sec

    *9 out of 10. Fast paced and good pump.

  13. #1138
    Senior Member ironwill727's Avatar
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    10/12/12 Squat

    Squat-
    140x3,3
    230x3
    280x2
    320x2
    370x4 (add belt)
    370x4
    370x4 (wraps)
    370x4
    370x4

    WS box squat-
    10
    10
    140x10
    140x10
    140x10

    GHR-
    10
    10
    10

    SSq calf-
    245x10
    295x10
    335x10

    Plank-
    1chain x 30sec
    2 chain x 30sec
    2 chain x 60sec ( 1 arm alt 1 leg alt)

    Sled backward-
    185x4x50ft (15 sec rest)

    *8 out of 10. It took some time to feel loosened up on squats. WS box squats show my hip weakness.

    10/13/12

    25 mins of elliptical

  14. #1139
    WBB Team Captain Coke's Avatar
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    Fine with the training man...appreciate your support too.

  15. #1140
    Senior Member ironwill727's Avatar
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    Thanks T.


    10/14/12 Inc (320tm)

    Incline bench-
    50x10
    100x5
    150x5
    190x3
    225x4
    225x4
    230x4
    230x4
    230x4

    Db bench-
    70x10
    70x10
    75x10
    75x10
    75x10

    Inc db fly-
    50x10
    50x10
    50x10

    Elliptical-
    15mins

    *Fast and effective. 9.5 out of 10.

  16. #1141
    Senior Member ironwill727's Avatar
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    10/15/12 DL

    DL-
    140x8
    230x3
    320x2
    410x4
    410x4
    410x4
    460+40lb chain x 1
    470+40lb chain x 1 (belt)

    BB row-
    230x10
    235x10
    235x10
    235x10
    240x10

    BB shrugs-
    320x12
    370x12
    425x12

    Ab wheel/Band pd-
    15/gx15
    15/gx15
    15/gx15

    Elliptical-
    5mins before 5 mins after

    *ok day nothing special.

  17. #1142
    WBB Team Captain Coke's Avatar
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    Good back-to-back upper body work, beastly with the chains on deads.

  18. #1143
    Senior Member ironwill727's Avatar
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    Thanks T. Time to step it up.

    10/17/12 Axle 5s (220tm)



    Axle- (2.75 inch warmup)
    40x10
    90x5
    130x5
    170x3
    170x5 (switch to 2 inch)
    200x3
    220x3 (belt)
    190x8

    Log strict press-
    127x8
    147x8
    167x8

    Db row-
    110x8
    130x8
    150x8 (straps)

    Cg floor lockout-
    230x8
    250x8
    270x8

    Pullups (wg)-
    8
    8

    Db hammer curl-
    50x10
    50x10

    BB wrist-
    160x10
    180x10

    Sprints-
    5x70ft

    *9 out of 10 today. Felt good.

  19. #1144
    Senior Member ironwill727's Avatar
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    10/19/12 Squat (440tm) 5s

    Elliptical-5mins

    Power Clean-
    100x3
    140x3
    165x3
    185x3

    Squat-
    140x5
    230x3
    285x3
    330x2(belt)
    375x5 (wraps)
    375x3

    WS box squat-
    140x8
    160x8
    180x8

    GHR-
    11
    11
    11

    SSQ calf/bb rollout-
    265x12/120x12
    315x12/130x12
    355x12/140x12

    Sled backward-
    185x2x50ft
    230x2x50ft

    *Pretty good. 9 out of 10.

  20. #1145
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by ironwill727 View Post
    Thanks T. Time to step it up.
    No joke man, pedal to the metal, especially now that summer is over.

    9 out of 10 for both days says a lot!!

  21. #1146
    Senior Member ironwill727's Avatar
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    Thanks T. Trying to step it up.

    10/21/12 Bench 5s (320tm)



    elliptical 5 min



    Bench-

    100x10,8

    150x5

    190x5

    220x5

    250x5

    280x8



    Inc-

    140x10

    145x10

    150x10

    155x10

    160x10



    Pullups-

    bw x 10 x 6



    Feet elevated pushup/lying rear delt-

    12/10x12

    12/10x12



    Elliptical 5 min



    10/22/12 Dl 520tm 5s


    Elliptical 5min

    Jump-3x2

    Dl-
    140x5
    230x3
    280x3
    340x3
    390x3
    440x6 (belt)

    2 inch def dl-
    230x5
    240x5
    250x5
    260x5
    260x5

    HLR-
    bw x 5 x 10

    Farmers walks-
    165s x 4 x70ft

    elliptical-7 mins

  22. #1147
    WBB Team Captain Coke's Avatar
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    Nice with the back-to back efforts dude.

  23. #1148
    Senior Member ironwill727's Avatar
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    Thanks T.

    10/24/12 Log 5s (242tm)



    Elliptical-

    5min



    Log-
    55x10
    107x5
    157x5
    182x5
    207x7

    Axle (2.75)-
    110x10
    115x10
    115x10
    120x10
    120x10

    T-bar rows-
    160x10
    170x10
    180x10
    190x10
    200x11

    Db hammer curl/Cg pushup-
    50x10/12
    50x10/12
    50x10/12
    50x10/12

    Prowler- (10 sec rest between)
    140x6x70ft

    *8.5 out of 10. Woulda have liked 1-2 more reps on log but back felt weird. Clean was powerful though and presses were easy. I am using dual progression for overhead 1 week axle 1 week log. Sometimes the neighbors look at me weird when I push the prowler and do that kinda stuff. I doubt any of them are stupid enough to say anything to a dude that is 215 and lifting big things lol.

  24. #1149
    Senior Member ironwill727's Avatar
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    10/26/12 DE Lower

    SSQ box squat-
    205x8x2

    Speed DL-
    285x8x1

    Sled backward-
    185x50ft
    230x50ft
    275x50ft
    320x50ft

    BB rollout-
    140x10
    150+2chain x 10
    160+2chain x 10

    DB side bend-
    120x6
    140x6
    150x6+5sec hold

    Plate pinch-
    50x30sec
    50x45sec

    *Felt beat up today.

  25. #1150
    WBB Team Captain Coke's Avatar
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    Making an obvious impression with the neighborhood onlookers, lol - good stuff going on with everything.

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