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Thread: Stronger Everyday

  1. #1326
    Senior Member ironwill727's Avatar
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    5/20/13 Squat (430tm) 5s

    Squat-
    140x5,5
    215x5
    280x3
    325x2
    365x7 (belt/wraps)
    365x5

    Sumo DL-
    140x5
    190x5
    240x5
    260x5
    280x5

    Farmers Walks-
    165x70ft
    165x70ft
    175x70ft
    175x70ft

    GHR-
    10
    10
    11

    BB rollout-
    120x10
    130x10
    140x11/situps-22

    *Pretty please with this one. Decided to take a few steps back on my squat and lighten the load and focus on form. It payed off today.

  2. #1327
    WBB Team Captain Coke's Avatar
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    Looking strong Bill, make no mistake.

  3. #1328
    Senior Member ironwill727's Avatar
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    Thanks T.

    5/22/13 Bench 5s

    Bench-
    50x12
    100x8
    150x5
    190x5
    215x5
    245x5
    277x7

    Bench (w,w,n,c,c)-
    160x10
    160x10
    165x10
    165x10
    170x10

    Chest supp row-
    120x11
    120x11
    125x11
    125x11
    130x11

    BB curl-
    75x10
    80x10
    85x10

    *Decent.

  4. #1329
    Senior Member ironwill727's Avatar
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    5/24/13 DL (515tm)

    DL-
    140x5,5
    230x5
    280x3
    340x3
    385x2
    440x6 (belt)

    BB shrugs-
    370x6
    410x6
    460x6

    Lying leg raise-
    15x8
    15x8

    Suitcase DL-
    165x6
    170x6

    Crunch (weight behind head)-
    25x12

    *Took my training maxes down a bit and focusing on better technique and killing weights again.
    Last edited by ironwill727; 05-24-2013 at 06:36 PM.

  5. #1330
    WBB Team Captain Coke's Avatar
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    Nice job bro, liking the strategy!

  6. #1331
    Senior Member ironwill727's Avatar
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    Thanks T.

    5/26/13 DE Bench Wk 1 Day 1

    DE Bench-
    50x15,10
    100x8
    140x3,3
    140+40lb chain x 8x3
    http://www.youtube.com/watch?v=p4GDgLXBPGY

    Axle Strict Press-
    110x5
    130x5
    150x5
    170x5
    190x5 (pr)

    Pullups (ng)-
    5
    25x5
    25x5
    25x5

    DB row-
    100x10
    105x15 (straps)

    Rolling db ext-
    30x12
    30x12
    30x12

    Band pd-
    px20
    px25

    Sled pull (1 arm row)
    95x12
    95x12

    *Today was a good day. I am ready to start smashing weights again. Started off very light on the speed bench but I killed every rep of every set.

  7. #1332
    Senior Member ironwill727's Avatar
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    5/27/13 ME Lower

    Squat-
    140x5
    140x5
    230x3
    300x3
    350x2 ( add belt)
    410x1
    440x1 (add wraps)
    475x1
    505x1

    Sumo DL (weight elevated 2 inches)
    230x3
    280x2
    330x2
    380x2
    400x3 (belt)

    GhR-
    10
    10
    10

    Str8 leg situp-
    15
    5x15
    10x15

    STR8 Leg GM-
    100x10
    100x10
    100x11

    *Had some fun today and killed some weights. I did plenty of mobility work prior to squats and it paid off and my hips and back felt great. Elevated Sumos were fun and fast. Once I got it off the floor I blasted it.

  8. #1333
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by ironwill727 View Post
    Had some fun today and killed some weights.
    That's no joke man, killed it!

  9. #1334
    Senior Member ironwill727's Avatar
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    I am trying T.

    5/29/13 Bench (325tm) 3s

    Bench-
    50x12
    100x8
    140x5
    190x5
    230x4
    260x3
    270x1
    292x3

    CG Paused-
    235x5
    235x5
    235x5

    DB low incline (3 block)-
    70x10
    75x10
    80x11

    Alt db curl-
    50x6
    50x6
    50x6
    50x7

    V-bar pullup-
    5
    5
    6

    *It was a hot and humid one today. I was sweating before I got into the shed. My elbows felt beat up today and I was reminded why I never stuck with DE Bench for long. I widened my grip to pinky on ring for main bench sets and I felt a lot more chest in it. Just about every rep of every set on bench was paused to focus on bottom end strength. First time doing v-bar pullups so I took it easy but I loved them and felt a great stretch in the middle back.

  10. #1335
    WBB Team Captain Coke's Avatar
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    Here we are back to the heat and it's just getting started too...no doubt you'll hang tough through it.

  11. #1336
    Senior Member ironwill727's Avatar
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    Yes this Heat wave sucks lol.

    5/30/13 DL 515tm 3s

    DL-
    140x3 (sumo)
    190x3 (sumo)
    240x3 (sumo)
    290x3 (sumo)
    360x3 (conventional)
    410x3
    462x4 (belt)

    GHR-
    10
    10
    10

    HLR-
    10
    10
    10

    Plate carry-
    45x3x140ft

    *Hottest day of the year. Sucked to lift in shed today. Had to train a day early which certainly took some out of me.

  12. #1337
    Senior Member ironwill727's Avatar
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    6/2/13 Log (252tm) 3s

    1)Log-
    55x10
    107x5
    147x5
    177x3
    202x3
    227x5

    2a) Pullups-(w,w,n,n,v-bar)
    10
    10
    10
    10
    7

    2b) Bench (w,w,m,m,c)
    160x10
    160x10
    165x10
    165x10
    170x10

    3a) Db hammer-
    40x10
    40x12

    3b)Parallel bar dip-
    10
    12

    4) Lying rear delt-
    10x13
    10x13

    *Good day all goals for the day smashed. First time being able to do parallel bar dips pain free in forever and they felt awesome. Very excited about that. Did some hiking in the Poconos on Fri-Sat and got in some good cardio in the mountains.

  13. #1338
    Senior Member ironwill727's Avatar
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    6/3/13 Squat (430tm) 3s

    Squat-
    140x5,5
    230x3,3
    300x3
    345x3 (belt)
    390x4,3 (wraps)

    DL-
    230x8
    235x8
    240x8
    245x8
    250x10

    BB rollout-
    110x10
    115x10
    120x10
    125x10
    130x10

    Sandbag carry-
    175x70ft, 70 ft

    *In the words of Jim Carey in Liar Liar..I have had better. Couldn't find my groove in squats today. That sweet spot on the traps were the bar feels good was not there today and my back was tight.

  14. #1339
    WBB Team Captain Coke's Avatar
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    Hiking in the Pocono Mountains over the weekend can't be beat, all is obviously well dude!

  15. #1340
    Senior Member ironwill727's Avatar
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    Yeah man I love hiking.

    6/5/13 Bench

    Bench-
    50x15
    100x8
    140x5
    190x5
    230x3,3
    260x3
    290x4
    230x3
    250x2
    260x2
    275x2

    Db row-
    100x10
    100x10
    100x15

    Db inc-
    70x12
    80x13

    Cg floor press-
    155x12
    165x12

    BB curl-
    80x8
    90x8
    100x10

    DB hammer-
    50x10
    50x13

    *Pretty good today.

  16. #1341
    Senior Member ironwill727's Avatar
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    6/7/13 DL (510tm) 3s

    Bench jump/snatch high pull-
    3/70x5
    2inch x 3/100x5
    2 inch x 3/100x5

    DL-
    140x5
    230x4
    320x3
    380x3
    430x1
    460x1
    475x1(belt)
    460x4

    Pullup (ng)-
    6
    25x6
    35x6
    40x6

    Db row-
    100x10
    105x20

    SLDL (2 inch def)-
    190x8
    210x10

    HLR-
    11
    11
    11

    Suitcase DL-
    165x5
    170x5

    Squat practice- 140x2 x many sets

    *I felt good on DL today. Everything flew up. I have switched to more of a bb split after the main lift so I can hammer muscles hard and recover better. A lot of critics out there say it is not optimal to do this for us "natty" guys but I don't care. Ed Coan did it and so did a helluva lot of other strong dudes. Besides who the f-bomb says "natty" anyway. That word should be banned like bromance and other stupid made up words.

  17. #1342
    WBB Team Captain Coke's Avatar
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    Good deal on tweaking and changing things up, do what you gotta do.

  18. #1343
    Senior Member ironwill727's Avatar
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    Got to mix things up every so often.

    6/9/13 Oh

    Strict Press-
    50x5
    100x5
    140x5
    160x3
    180x2
    190x1
    202x2
    180x9

    Strict Log-
    107x10
    117x10
    127x11

    Db hammer curl-
    10x101 (51+30+20)

    Pushups-
    20
    21

    Facepull-
    px20
    px20
    px20

    *Brunch + getting laid = bad preworkout lol

  19. #1344
    Senior Member ironwill727's Avatar
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    6/10/13 Squat (430tm) 1s

    Squat-
    140x5
    230x5
    280x5
    330x5
    370x3 (belt)
    410x3 (wraps)
    420x1
    440x1

    SSQ-60 second
    155x15+10 (25)

    SLDL (3 inch def)-(60 second)
    210x14+8 (22)

    SSQ calf raise-(60 sec)
    155x15
    225x15
    245x15

    BB rollout (60sec)
    120x10
    130x10
    140x15

    Elliptical-
    10mins

    *Squats went ok today. Met goals but I am doing this dumb looking down thing on some squat reps when approaching the hole. I need to fix it. Back arch needs to improve too. Assistance work was fun and challenging considering the light weight but short rest periods.

  20. #1345
    WBB Team Captain Coke's Avatar
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    Dig the heavy squats and all...good to be targeting the problem or sticking points and working on them.

  21. #1346
    Senior Member ironwill727's Avatar
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    Time to stop making excuses and improve.

    6/12/13 Bench 320tm 1s

    Lying neck-
    10x20
    20x20
    20x20

    Bench-(bpa mx10 between)
    70x12
    120x8
    160x5
    210x5
    240x5
    275x3
    305x4
    240x9 cg

    Inc db (60sec)-
    80x14+8 (22)

    Dips- (60sec)
    15+9 (24)

    BB curl- (60sec)
    100x13+8 (21)

    Run/Walk- 12 mins
    Walk- 3 mins

    *Bench went okay today. I still have not found my sweet spot on it. Incline DB give me one crazy chest pump. It is nice to be able to do a decent amount of dips again (all that extra back work has payed off for shoulder health). When it comes to running I suck and need to get better. The good thing about running and cardio in general is it improves quickly with some effort.

  22. #1347
    Senior Member ironwill727's Avatar
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    6/14/13 Oh 205tm 5s

    1)Strict Press-
    50x10
    100x5
    135x5
    155x5
    175x7

    2a) Pullup (ng)
    10
    10
    10
    10
    10

    2b) Bench (w,w,m,m,c)
    160x10
    160x10
    160x10
    160x10
    160x13

    3) BB shrugs-
    210x12
    220x16

    4) Dips-
    10
    10

    *Did a bunch of deadlifts and box squats and realized I sucked today so I decided to move oh day to Friday when I have the least energy considering it is the lightest workout of the week.

  23. #1348
    WBB Team Captain Coke's Avatar
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    Good deal on the cardio, running and particularly sprints will do the trick. Always keeping things in check Bill.

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