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Thread: Stronger Everyday

  1. #176
    WBB Team Captain Coke's Avatar
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    No joke in here with those GMs, and everything else for that matter man.

  2. #177
    Senior Member ironwill727's Avatar
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    I love GMs they are great for my squat and help the dl a bit too.

  3. #178
    Senior Member ironwill727's Avatar
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    4/21/10 Bench

    Bench-(CG)
    145x5
    195x5
    245x3
    275x3
    305x6

    Rev band bench- (green)
    325x5
    350x5
    370x5 (pr)

    BB rows (underhand)-
    145x10
    165x10
    185x10
    205x10
    215x10

    Db bench (thick) ss Face pulls-
    55x15/g x 20
    65x15/g x 20
    75x15/g x 20

    BTB bb wrist-
    145x15
    165x15
    185x15

    *Decided to makeup a westside 5/3/1 hybrid. Largely due to my squat failures. My Bench continues to progress each week so I will keep that 5/3/1 and my log has done well too. DL has progress in rep prs but I am not so sure of 1rm. I will bring back the box squat and make a dynamic effort day on mondays because when I did regular box squats I was a much stronger squatter. Basically the split will include various methods and powerlifting and strongman training.
    Last edited by ironwill727; 04-21-2010 at 07:31 PM.

  4. #179
    Moderator Off Road's Avatar
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    Sounds like a good mix.
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  5. #180
    Senior Member ironwill727's Avatar
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    Its my two favorite training systems.


    4/23/10 ME Lower

    Farmers DL-
    230x5
    320x3
    410x3
    510x3
    570x2
    610x1
    640x2 (pr)
    http://www.youtube.com/watch?v=MC23QYrcSdE

    SSQ stepup-
    155x6
    205x6
    245x6 (pr)

    SL GM-
    145x8
    175x8
    205x8

    HLR-(str8)
    12
    12
    12

    Ab wheel-
    10
    12
    12

    Seated calf-
    90 x 100

    *Not bad today hit a nice pr on farmers dls and stepups.

  6. #181
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by ironwill727 View Post
    Not bad today hit a nice pr on farmers dls and stepups.
    No joke, stepped up a notch with 'em in the vid!!

  7. #182
    Senior Member ironwill727's Avatar
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    thanks.

    4/25/10 Log Deload week

    Log clean and press-
    work up to 192x6

    Strict press-
    145x5
    170x5
    190x6

    Db side raise-
    50x8
    50x8

    Db hammer curls-
    70x6
    80x7

    Rev bb curl-
    145x8

  8. #183
    Senior Member ironwill727's Avatar
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    4/26/10 DL Deload

    Squat nothing impressive

    DL-
    work up to 465x1
    405x4

    Standing ab pd-
    green x15
    green x 20

    *due to my body not wanting to squat on mondays i am moving them to friday and dl on monday.

  9. #184
    Senior Member ironwill727's Avatar
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    4/28/10 Bench 5s

    CG Bench-
    105x5
    145x5
    195x5
    235x5
    265x5
    295x7

    Cg bench-
    170x10
    175x10
    180x10
    185x10
    190x10

    T-bar row-
    180x10
    205x10
    225x10
    235x10
    245x10

    Dips (btb)
    bw x 15
    25 x 15
    35 x 15
    45 x 15

    Hammer bar curls-
    90x10
    95x10
    100x10
    105x10

    Kneeling ab band pd-
    green x 15
    green x 15
    green x 15
    green x 20

    *Not bad today didnt hit a pr on the bench though and felt reps were too slow and shoulder kind of hurt. It seems like one week my shoulder is good the next it hurts. Lots of volume though. Good news is though I measured my arms last night and they were finally over the 17 inch mark which was kinda cool I actually had to measure it 3x just to make sure I wasnt seeing things lol.

  10. #185
    WBB Team Captain Coke's Avatar
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    Awesome news, arms are over 17 inches now.

  11. #186
    Senior Member ironwill727's Avatar
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    Yes, about time too lol they been stuck at 16 3/4 for awhile.

  12. #187
    Senior Member ironwill727's Avatar
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    4/30/10 DL-5s

    DL-
    145x5
    235x5
    325x3
    375x3
    435x2
    475x6

    Sumo DL-
    195x8
    205x8
    215x8
    225x8
    235x8

    HLR-
    12
    12
    12

    Ab wheel-
    13
    13
    15

    Sandbang carry-
    100x200ft

  13. #188
    Senior Member ironwill727's Avatar
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    5/2/10 Log-

    Speed bench warmup

    Log (clean 1st)-
    107x5
    127x5
    157x5
    177x5
    197x9 (pr)

    Pullup (ng)
    35x5
    45x5
    55x7

    Db bench (pams in paused)
    80x8
    90x8
    100x8

    Db hammer-
    70x8
    80x6
    85x6 (pr)

    Oh bb ext-
    110x10
    125x10
    145x10

    BB upright rows-
    105x10
    110x10
    115x10

    Grippers-
    200x8,8,9

    *Ate a lot this weekend. Went to my favortie buffed the Mecca of all buffets. The today I had may be the best cheesesteak ever at some small diner

  14. #189
    WBB Team Captain Coke's Avatar
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    Both efforts are looking very nice guy.

  15. #190
    Senior Member ironwill727's Avatar
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    thanks


    5/4/10 ME Lower

    Goodmorning (CS)-
    145x5
    195x5
    235x5
    285x3
    335x1
    375x1
    405x1
    425x1
    445x1 (pr)

    Deficit DL (3 inch)
    235x3
    325x3
    375x1
    425x1
    465x3 (pr i think)

    Lunges-
    2 chain x 10
    2 chain x 10

    RC situp-
    100x10
    110x10

    suitcase farmers dl-
    165x6
    185x6

    ssq calf-
    335x15
    355x15

    *pretty good today. my hips have gotten rather tight from seating a lot at work which seems to happen everytime I have a non physical job. I am going to have to put more effort into mobility to help my squat.

  16. #191
    Moderator Off Road's Avatar
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    Big session.
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  17. #192
    WBB Team Captain Coke's Avatar
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    Wow, absolute killer GMs.

  18. #193
    Senior Member ironwill727's Avatar
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    thanks guys.


    5/5/10 Bench

    Bench (cg)
    105x5
    145x5
    195x5
    240x3
    275x3
    310x4

    Db rows (no straps)
    120x6
    140x6
    160x6

    Oh BB ext-
    145x8
    150x8
    155x6

    Pullups-wg
    12
    12
    10

    cg pushups (handle) ss face pulls
    20/green x 20
    20/g x 20
    17/g x 20

  19. #194
    WBB Team Captain Coke's Avatar
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    Moving huge numbers as usual bro.

  20. #195
    Senior Member ironwill727's Avatar
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    5/7/10 DL 3s

    DL-
    135x5
    225x5
    315x3
    385x2
    455x1
    500x3

    Deficit Dl (3 inch)
    350x5
    355x5
    360x5

    GHR-
    10
    2 chain x 10
    2 chain x 10

    HLR (str8)
    12
    13
    13

    Ab wheel-
    15
    15
    15

    Sandbang carry-
    125 x 100ft
    125 x 100ft

    *back was sore from tuesday gms and dls. just did the minimum.
    Last edited by ironwill727; 05-07-2010 at 06:31 PM.

  21. #196
    WBB Team Captain Coke's Avatar
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    Solid pulling and sandbag carrying man.

  22. #197
    Senior Member ironwill727's Avatar
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    thanks coke.

  23. #198
    Senior Member ironwill727's Avatar
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    5/9/10 Bench wk 1 5s

    Bench-
    55x10
    105x5
    145x5
    195x5
    225x5
    255x5
    285x8

    Inc Bench-
    175+chains x 8
    185+chains x 8
    195+chains x 8

    Db bench (thick palms in)
    75x12
    85x12

    DB flyes-
    55x12
    55x12

    BTB wrist-
    165x12
    175x12
    185x12

    Grippers-
    200x8
    200x9
    200x10

  24. #199
    Moderator Off Road's Avatar
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    Strong bench dude.
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  25. #200
    WBB Team Captain Coke's Avatar
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    Nice job on the bench and throughout bro.

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