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Thread: Stronger Everyday

  1. #151
    Senior Member ironwill727's Avatar
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    2 a days not planned just felt motivated and said why not. Squat was ok yesterday I would like to hit 500 which I know I am capable of on a good day since i once box squatted 500 but have yet to bb squat it which is backwards cuz you are supposed to be stronger on bb squats lol.

  2. #152
    Senior Member ironwill727's Avatar
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    4/7/10 Back/Bis

    T-bar rows-
    135x12
    135x10
    190x6
    235x3
    290x1
    325x6
    330x6

    Pullups- wg
    55x6
    60x6

    Db rows- (palms in)
    180x6
    190x6 (much stricter than last week)



    Pullups (ng)-
    bw x 21 (too easy)


    Db pinwheel curls-
    85x6
    90x5 (pr)


    Alt db curls-
    70x5 (pr)
    70x5


    Run 1 mile intervals

    *Cutting carbs eating more veggies, doing the C word and getting leaner. My laziness and desire to eat donuts, pizza, and ice cream led to unwanted body fat. I had a 32 inch waist at 185lbs and now 35 inch at 204 which to me is unacceptable. But this is a good thing because now my motivation level is sky high.
    I love t-bar rows but I have to set them up in the corner of my power rack put a db on the edge and then put 2 plates on it just to prevent it from coming off the ground and tipping over. My back and bis have good strength I just need to get my bis to grow and my back to widen.

  3. #153
    WBB Team Captain Coke's Avatar
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    Truly awesome workout for the back and biceps!!

  4. #154
    Moderator Off Road's Avatar
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    I get tired just reading your workouts.
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  5. #155
    Senior Member ironwill727's Avatar
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    Thanks guys. Don't worry I get tired doing them too lol.

  6. #156
    Senior Member ironwill727's Avatar
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    4/8/10 Bench

    Bench worked up to 305x1 then shut it down

    Inc CG-
    235xx3
    255x6 (Pr)

    Db bench-
    70x10
    80x10
    90x10

    Body row-
    bw x 12
    bw x 12
    bw x 12

    CG Bench- (Really close)
    165x12
    185x12
    205x10

    Face Pull-
    Green x 20
    Green x 20
    Green x 21

    Front db raises (parallel)-
    20x12
    20x12
    20x12

    Gripper-
    200x8
    200x8
    200x10

    *Shoulder wasnt feeling right today so didnt bench heavy.

  7. #157
    Senior Member ironwill727's Avatar
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    4/9/10 DL wv6 wk 3

    DL_
    145x5
    235x5
    345x3
    415x2
    485x1
    530x3 (PR)
    http://www.youtube.com/watch?v=c_-ekuyXnGM

    Farmers DL-
    410x5
    510x4
    570x4

    Lying Leg raises-
    25x8
    30x8
    35x8

    Donkey Calf-
    90x15
    135x15
    135x20

    *Nice DL pr with bloodshot eyes to show.

  8. #158
    WBB Team Captain Coke's Avatar
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    Killer intensity with those deads.

  9. #159
    Moderator Off Road's Avatar
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    Very nice deads...right where I wan to be some day...but I suck at deads
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  10. #160
    Senior Member ironwill727's Avatar
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    Thanks guys.

  11. #161
    Senior Member ironwill727's Avatar
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    4/11/10 DE Bench

    DE Bench-
    185+chains 8 x 3

    Seated bb milt-
    145x10
    155x10
    165x10

    Db bench (palms in thick db)
    75x10
    85x10
    95x10

    Db ext-
    65+mini band x 12
    70+mini band x 12
    70+mini band x 10

    Pullups-
    bw x 12
    1 chain x 12
    2 chain x 12

    Inverted row-
    bw x 11
    bw x 12

    Db hammer curls-
    50x10
    55x10
    60x10

    Face pulls ss shoulder horn-
    green x 21/ 5s x 15
    green x 22/ 5s x 15

    Gripper-
    200x10
    200x10

    *Changing things up and working on speed and max strength ala westside.

  12. #162
    Moderator Off Road's Avatar
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    Quite the workout.
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  13. #163
    Senior Member ironwill727's Avatar
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    yes it was a lot and face paced.

  14. #164
    Senior Member ironwill727's Avatar
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    4/12/10 Squat

    Squat-
    145x5
    195x5
    235x5
    285x3
    335x3
    375x5 (belt)

    SLDL (3 inch blocks)-
    235x8
    255x8
    275x8
    295x8
    315x8

    Lunges (alternating legs)-
    bw x 10
    1 chain x 10
    2 chain x 10
    2 chain x 10
    2 chain x 10

    SSQ calf-
    335x12
    345x12
    355x12
    365x12
    375x12

    RC Situps (paused)
    bw x 10
    25 x 10
    25 x 10
    25 x 10
    25 x 10

    *Felt like crap today had a massive painful headache and have had a sore throat. Came home and took a nap which helped a lot and then I felt much better and had a decent workout. First time doing SLDL in a longtime and they felt good.

  15. #165
    WBB Team Captain Coke's Avatar
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    Super leg day, props.

  16. #166
    Senior Member ironwill727's Avatar
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    Lots of volume equals lots of soreness. I am actually going to manipulate my volume weekly and see how that works for me.

  17. #167
    Senior Member ironwill727's Avatar
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    4/14/10 Bench wv7 wk 1

    Bench-
    105x5
    145x5
    195x5
    235x5
    265x3
    290x9 (pr)
    http://www.youtube.com/watch?v=mh9qi-N1t8I

    Db bench-
    75x10
    80x10
    85x10
    90x10
    95x10

    Db rows-
    110x10
    115x10
    120x10
    125x10
    130x10

    Cg Bench alt ez bar curls
    175x12/70x12
    185x12/80x10
    195x10/80x10

    Plate pinches-
    90x15sec
    90x15sec

    *great day. shoulder felt pretty good and I hit a pr. legs and low back still very sore from squat day on monday.
    I actually decreased my working weights on my bench and squat to see how that works for me and since the extra reps are usually a good thing.

  18. #168
    Senior Member ironwill727's Avatar
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    4/16/10 Dl Wv7 week 1

    DL-
    145x5
    235x5
    325x3
    395x1
    465x1
    525x1
    570x0 (grrr)
    490x5 (pr)

    SLDL (Standing on 3 inch)-
    235x5
    285x5
    335x5
    385x5 (pr)

    Lying leg raises-
    30x8
    35x8
    40x7

    Db snatch (thick db)
    75x5,5,5

    Stair calf-
    bw x 34,34,32

    *Even though I hit two prs today still sucked. I went fo 570 and missed it below the knee. I should have had it but lost my air. I am better and stronger than that. I need to throw in heavy singles every so often to get comfortable.

  19. #169
    WBB Team Captain Coke's Avatar
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    Super new PRs with the benching and dead(s).

  20. #170
    THE 800 QUEST NickAus's Avatar
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    Really good strength overall!!

    Pleased I stopped by.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #171
    Moderator Off Road's Avatar
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    You've got balls just getting 570 off the floor. Congrats on the rep PR too.
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  22. #172
    Senior Member ironwill727's Avatar
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    Thanks guys. Next time I try 570 I will get it I actually had 585 to lower knee level in a strongman comp so I shoulda smoked 570.

  23. #173
    Senior Member ironwill727's Avatar
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    4/18/10 RE Upper

    Cg Bench-
    200x12
    200x12
    200x15

    Pullups ss Face pulls-
    bw x 12/Green x 15
    1 chain x 12/ Green x 15
    1 chain x 12/ Green x 15
    1 chain x 12/ Green x 15

    Seated BB milt-
    145x10
    155x10
    165x10
    175x10

    BB shrugs/BTB Dips/Db hammer curls- (triset)
    325x12/45x12/55x10
    395x12/45x12/60x10
    395x15/45x15/65x10

    Grippers-
    200x10
    200x10
    200x10

    *Needed a change in training to keep things interesting.
    Last edited by ironwill727; 04-18-2010 at 10:49 AM.

  24. #174
    Senior Member ironwill727's Avatar
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    4/19/10 DE Sq

    Box Squat-
    275 x 8 x 2

    WS Goodmorning-
    235x5
    265x5
    300x5 (pr)

    GHR-
    10
    1 chain x 10

    Str8 leg situps-
    100x12
    110x12

    Db side bend-
    150x8
    160x8 (straps)

    Seated knee abductions-
    1 band x 20
    2 band x 20 + 20 prisoner squats

    *Well today started out squatting but I sucked at it and it wasnt going well so I lightened it and did de box squats. I realized that squatting heavy on monday and dling heavy on friday doesnt work anymore so I will go de on monday and me on friday and bring back the westside split. Funny how everytime I do goodmornings I hit a pr but squats are so inconsistent.

  25. #175
    Moderator Off Road's Avatar
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    Man, I hate Good Mornings. Good for you for busting them out.
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