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Thread: Stronger Everyday

  1. #1276
    Senior Member ironwill727's Avatar
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    I am ready to make some progress on those deads. Thanks.


    3/17/13 Log (254tm) 3s BBB challenge wave 1 week 2

    Plyo pushup/plyo pullup-
    3/3
    3/3

    1)Log-
    55x12
    107x6
    147x5
    177x3
    202x3
    229x5

    2a) pullups (wg)-
    10
    10
    10
    9
    7
    6

    2b)- Bench (m,m,w,w,c)
    165x10
    165x10
    165x10
    165x10
    165x10

    3a) hammer bar curl-
    85x10
    90x10
    95x10

    3b) Band pushdown (db)-
    gx16
    gx17
    gx18

    4) Facepull (db)-
    gx14
    gx14
    gx14
    gx14

    *Good news is I was not that sore from Friday. Bad news is I started to get a cold yesterday and was feeling fatigued during this one.

  2. #1277
    Senior Member ironwill727's Avatar
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    3/18/13 Squat (450tm) 3s

    Axle clean-
    110x5
    150x3
    170x3
    190x3

    Squat-
    140x5
    200x3
    260x3
    315x3
    360x3
    405x3 (belt/wraps)

    2 inch def dl-
    235x8
    235x8
    235x8
    235x8
    235x10

    Ab rollout-
    12
    12
    12
    12
    12

    Seated knee outs/calf-
    mx12/20 x 3 nonstop

    *Ok but nothing special. Stupid cold.

  3. #1278
    WBB Team Captain Coke's Avatar
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    Real solid, especially while feeling subpar.

  4. #1279
    Senior Member ironwill727's Avatar
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    Thanks T.

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

    3/20/13 Bench 3s (325tm)

    1)Bench-
    50x12
    100x10
    140x6
    190x5
    230x3
    262x3
    292x6

    2a) DB row-
    105x10
    105x10
    105x10
    105x10
    105x11

    2b) Strict press-
    110x10
    110x10
    110x10
    110x10
    110x10

    3a) BB curl-
    100x10
    100x10
    100x11

    3b) Handle pushup-
    16
    16
    16

    4)DB clean-
    10s x 16
    10s x 16
    10s x 16

    *Everything felt good today dispite being tired from a cold.

  5. #1280
    Senior Member ironwill727's Avatar
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    3/22/13 DE Lower

    Snatch-
    80x3x3

    Box squat-
    140x3,3,3
    190x2,2
    230x8x2

    Sumo DL-
    250x4x1
    270x3x1
    270x2x2

    Sled backward-
    185x50ft
    230x50ft
    230x50ft
    255x50ft

    GHR-
    10
    20lb x 10
    20lb x 10
    20lb x 12

    HLR-
    12
    12
    12

    Seated ab twist-
    10x12
    10x13
    20x12

    BTB hold-
    230x15se
    250x15sec
    270x15sec

    *I was planning on Deadlifts today but was not feeling it. I think the deads 2x a week for reps is not working well. Adapt and overcome

  6. #1281
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by ironwill727 View Post
    Adapt and overcome
    No joke dude - improvise, adapt, and overcome...we know you got this.

  7. #1282
    Senior Member ironwill727's Avatar
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    Yeah sometimes you got to get away from the plan and listen to the body.

    3/24/13 Log (254tm) 1s

    Plyo pushup-
    3
    3

    Log-
    55x12
    107x8
    147x5
    192x3
    217x2
    242x3

    Speed Bench-
    170x8x3

    Pullup (ng)-
    6
    6
    25x5x5

    Band pd(db)/Db hammer curls-
    gx15/40x10
    gx15/40x10
    gx15/40x11
    gx16/40x12

    Facepull (db)-
    gx15
    gx15
    gx15
    gx15

    *Decent.

  8. #1283
    Senior Member ironwill727's Avatar
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    3/25/13 Squat 1s (450tm)

    Jump over bench-
    3x2

    Squat-
    50x8
    140x5,5
    230x3
    280x2
    330x2
    380x1 (belt)
    430x1 (add wraps)
    430x3 (ties pr)
    450x1
    450x1
    455x1

    Pause squat (2 sec)-
    320x3
    320x3
    320x3

    GHR-
    10
    1 chain x 10
    1 chain x 12

    Stepup-
    15
    15

    Ab wheel-
    15
    16
    17

    *Took awhile to find my groove but got on track.

  9. #1284
    WBB Team Captain Coke's Avatar
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    In the saddle again, and impressively at that.

  10. #1285
    Senior Member ironwill727's Avatar
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    Thanks T.

    3/27/13 Bench 325tm 1s

    Plate push-
    10x6

    Bench- (mband pullapart x 10 between all bench)
    50x12
    100x8
    150x5,5
    200x5
    240x3
    280x3
    310x3
    320x1 (paused)
    325x1 (paused)

    Bench (m,m,c,c,w)-
    165x10
    170x10
    180x10
    185x10
    190x10

    BB row-
    190x10
    190x10
    195x10
    195x10
    200x10

    BB shrugs-(pause at top)
    230x12
    240x12
    250x12
    260x12

    Db curl- 100rep set
    10s x 40+25+20+15

    Box squat/pullup/bench/fk/jj circuit-
    10/5/15/20/20

    *Pretty good bench day.

  11. #1286
    Senior Member ironwill727's Avatar
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    3/29/13 DL 1s (530tm)

    Jump onto bench-
    3
    3

    DL-
    140x5
    230x3
    320x3
    400x2
    450x1
    500x2 (belt)

    Deficit DL (3 inch)-
    325x5
    375x5
    425x2

    Sumo DL-
    230x2,2
    250x2
    270x2
    290x2
    310x2
    330x2

    HLR-
    12
    12
    14

    BTB shrug-
    230x10
    280x10
    330x10

    Plank-
    40lb x 40sec
    40lb x 60sec

    *Lots of work today. My DL was nothing special but I did good solid work after.

  12. #1287
    Senior Member ironwill727's Avatar
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    3/30/13 Oh press

    Strict press-
    50x12,10
    100x8
    130x6
    160x3
    190x1
    210x3
    215x2
    160x5
    165x5
    170x7

    Handle pusup-
    25
    22

    Facepulls-
    gx20
    gx20
    gx20
    gx20
    gx20

    Skullcrusher (tribar)-
    60x12
    70x12
    80x12
    85x12

    Db side laterals-
    20x12
    20x12
    20x14

    Crunches-
    50+25+25

    *Did this a day early because I probably won't have time tommorow for Easter. I thought I would hit 210x5 but 3 was hard enough. I should have started at 200 instead. Everything else was about pumping it up.

  13. #1288
    WBB Team Captain Coke's Avatar
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    Keeping the training days fine bro. Have a Happy Easter.

  14. #1289
    Senior Member ironwill727's Avatar
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    Thanks and a belated Happy Easter to you.


    4/7/13 Log 257tm 5s

    1a)Log-
    55x12
    107x6
    147x5
    167x5
    192x5
    217x5

    1b) Pullups-ng
    10 sets of 5 (bw)

    2a) Strict press-
    100x10
    120x10
    140x10

    2b) band pullapart-
    mx20
    mx20
    mx20

    3) db SHRUGS-
    40 x 100rep set

    4)Lying neck ext-
    10x25
    10x25

    5) Btb dip-
    20
    20
    20

    *Serious jet lag today. Got back from vacation early in the morning and then went to sleep. Energy sucked today and so did strength. Hopefully tommorow I will be better.

  15. #1290
    Senior Member ironwill727's Avatar
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    4/8/13 DL

    Deficit Dl (3 inch)-
    100x5
    140x5
    230x3
    300x2
    370x1
    430x1
    480x1 (belt)
    510xsuck
    490x1 (2 inch deficit dl)
    380x3x3 (floor)(no belt)

    SSQ-
    155x10
    180x10
    210x10

    Db swing-
    55x10
    65x10
    65x10

    Ab circuit-
    HLR-10/10
    Ab wheel-15/15
    DB side bend-70x20/20

    Seated calf raise-
    bw x 100

    Sled backward-(30 sec rest)
    140x6x70ft

    *Sucktackular today. Not strong at all or explosive. The ab circuit was supposed to start with situps and on the 5th rep I got the mother of all cramps in my left upper ab. That was real fun.

  16. #1291
    WBB Team Captain Coke's Avatar
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    Awesome with the vacation, always a great idea to get away from it all.

  17. #1292
    Senior Member ironwill727's Avatar
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    Definately worth it.


    4/10/13 Bench 3/5/1 (330tm)

    1a)Bench-
    50x12
    100x8
    150x6
    200x5
    235x3
    265x3
    300x3
    325x1
    342x1
    365x top half rep

    1b) plate shrugs-
    45s x 10 between all bench

    2a) Inc cg-
    145x10
    175x10
    205x10

    2b) db row-
    110x8
    130x6
    100x20

    3a) Elbows out ext-
    50x12
    50x12
    50x13

    3b) BB curl-
    80x10
    85x11
    50x25 + flex

    4a) BTB wrist-
    140x12
    150x12
    150x12

    4b) neck ext-
    15
    15
    15

    *Best benching in awhile. I decided to use running shoes instead of chuck's and I felt more stable on the bench. I was going to tie my 1rm of 365 but I got a handoff from my wife and it was a good handoff but it threw me off since I have not had a handoff in along time and I slowly took it down for a half rep which is basically a 2 board without the boards. At least it gives me some confidence that the weight is not too heavy. I was only planning to drill 300 for an easy 3 then do two singles at 325. Everything else went fantastic.

  18. #1293
    Wanna Be BIG Joe B's Avatar
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    Strong benching!
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  19. #1294
    Senior Member ironwill727's Avatar
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    Thanks Man.

    4/12/13 Clean (215tm)/Squat (455tm) 3/5/1 3s

    Axle-
    110x3
    150x3
    170x3
    195x3
    205x1

    Squat-
    140x5
    230x3
    280x3
    320x3
    365x3
    410x3 (belt/wraps)
    435x1
    435+40lb chain x 1

    GM- (280tm)
    140x10
    170x10
    200x10

    Ab circuit-
    Situps/HLR/Ab wheel/Db side bend-
    10/10/10/70x20 x 2rds

    DB farmers walks/Lunges-
    70x140ft/8
    70x140ft/8

    Standing calf-
    20
    20

    *Pretty good today.

  20. #1295
    WBB Team Captain Coke's Avatar
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    Nice job throughout for both days!

  21. #1296
    Senior Member ironwill727's Avatar
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    Thanks T.

    4/14/13 Log (257tm) 3s

    1a) Log-
    55x5,5
    107x5
    147x5
    177x3
    207x3
    232x4
    232x4

    1b) Pullups ng-
    5
    5
    30x5x4

    2a) Strict press-
    120x8
    140x8
    160x7

    2b) BPA-
    mx21
    mx21
    mx21

    3) DB shrugs-(30 sec rest)
    50x25+20+17+16+15+10

    4a)-BTB Dips-
    21
    21
    22

    4b) Neck-
    10x25
    10x25
    10x25

    *Pretty good today. I repeated the log at 232 because first set felt off. Second set was better. Everything else was on track.

  22. #1297
    Senior Member ironwill727's Avatar
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    4/15/13 DL Strong15 week 2 (575 GOAL)

    Bench jump-
    3x3

    DL-
    140x3,3
    230x3
    300x3
    350x3
    410x1
    450x1
    480x1
    490x1
    2 inch def dl-
    410x3x3
    http://www.youtube.com/watch?v=uBZvPhr3EfE

    SSQ-
    180x8
    210x6
    240x6

    Dimel DL-
    140x20
    140x20

    Ab circuit-
    Situp/HLR/Ab wheel/Db side-
    10/10/15/75x15
    5x10/10/15/75x16

    Sled backward (grass)-30 sec
    165x6x70ft

    Seated calf-
    45x100 nonstop

    *Been going beltless more and more and did not resort to the belt at all today. DL felt light but I need to get a better arch in my back and chest up. I also need to stop dancing around and wasting energy. I need to get down and get tight and pull. Ab circuit has been fun and challenging and gives on heck of an ab pump.

    Stay Strong Boston! Don't let the actions of sick person(s) ruin your city.

  23. #1298
    Senior Member ironwill727's Avatar
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    4/17/13 Bench 5s week 3/5/1 (330tm)

    1a)Bench-
    50x15
    100x10
    150x5
    200x5
    230x5
    265x5
    285x6

    1b) plate shrugs-
    45x11 between all bench sets

    2a) Inc cg bench-
    175x8
    205x8
    230x6

    2b) Db row-
    115x8
    135x6
    105x18

    3a) Elbows out ext-
    50x12
    55x12
    55x13

    3b) BB curl-
    85x10
    90x12
    50x26+flex

    4a) btb wrist-
    140x12
    150x12
    155x12

    4b) Neck-
    16
    16
    16

    Sprint/DL practice-
    70ft/140x2 x 5sets

    *Bench is improving and I am feeling stronger on it.

  24. #1299
    WBB Team Captain Coke's Avatar
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    Props across the board, looks good!

  25. #1300
    Senior Member ironwill727's Avatar
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    Thanks T.

    4/19/13 DE Squat/DL

    Axle Clean-
    110x5
    140x5
    160x5
    182x5

    Squat-
    140x5
    190x4
    240x3
    295x3
    340x2
    385x1
    395x1
    250x10x2 (speed)

    DL-
    280x8x1

    Lunges-
    8
    20lb chain x 8
    20lb chain x 10

    GHR-
    10
    10
    10

    Suitcase DL-
    135x6
    145x6

    Sandbag carry-
    175x4x70ft

    Calf-
    22
    22

    *Sucktacular squatting today. Things just felt heavy and I was off. So when I realized things were not going well I dropped the weight and focused on speed. Some weeks I just have recovery problems between the squat and dl.

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