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  1. #1
    Senior Member ironwill727's Avatar
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    Stronger Everyday

    I have been reading Wannabebig for a few years now and decided I would post up a training journal over here.

    I train mostly for powerlifting and strongman. Currently, I am doing 5-3-1 with great success.

  2. #2
    Senior Member ironwill727's Avatar
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    1/10/10 Log (Wave 3 Week 1)

    Log Press-
    55x5
    97x5
    137x5
    162x5
    182x5
    202x8 (pr)

    NG Pullups-
    55x5
    65x5
    75x6

    Inc CG Bench-
    185x8
    205x8
    225x8 (pr)

    Db hammer curls-
    60x8
    70x8
    80x8 (pr)

    Band tri pd-
    Green x 20
    Green x 20
    Green x 20

    Seated bent over rear plate laterals-
    10x15
    10x15
    10x15

    BHB bb wrist-
    195x15
    205x15
    215x15

    *Good day and the PRs are continuing. I do my log pressing strict until the last set.
    Last edited by ironwill727; 01-12-2010 at 03:41 AM.

  3. #3
    Moderator Off Road's Avatar
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    Nice lifting. Glad to have another 5/3/1 journal to follow.

  4. #4
    Senior Member ironwill727's Avatar
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    Thanks Offroad.

    I am loving the 5-3-1. Best program I have ever done and it is so easy to stay focused.

  5. #5
    Senior Member ironwill727's Avatar
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    1/12/10 Squat

    Axle Clean-
    70x5
    110x5
    140x5
    170x5

    Squat-
    145x5
    225x5
    290x5
    330x5
    370x7 (PR)
    http://www.youtube.com/watch?v=5xj4iUnpKJk

    SSQ stepups (16 inch)
    155x6
    165x6
    175x6

    GHR-
    10
    10
    10

    BHB bb static hold-
    355x10sec
    365x10sec
    375x10sec

    BB rollouts-
    235x10
    255x10
    275x10

    Jumping Jacks- 100

    * I guess the extra day of rest really helped my squats. 370x7 is a 2 rep pr at this weight and it did not even feel that heavy. My low back was pretty destroyed after ssq stepups. That is now 3 straight workouts with big prs and I am getting so much better at reps on the big lifts.

    On a side note there is absolutely nothing on tv from 4-6 am. If you want a good laugh at exercise informercials check out the "shake weight" lol what were they thinking?

  6. #6
    WBB Team Captain Coke's Avatar
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    Props on the squat PR, nice work in here.

  7. #7
    Moderator Off Road's Avatar
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    Congrats on the PR. You look big and lean in the video. That angle looked funny, like you were going to fall into the camera

  8. #8
    Senior Member ironwill727's Avatar
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    Thanks guys. Yeah it was not the best angle but I train in my basement and do not have a lot of room so the view is not always the best plus the camera is kind of low and looking up at me. Usually I put it to the side but wanted a front view this time.

    I am 5'9 200lbs right now. My bf is sitting around 12% if I had to guess which I am usually pretty accurate on. Last time I took it was in the summer and that is where I was at and I do not look any fatter lol.
    Last edited by ironwill727; 01-14-2010 at 01:11 AM.

  9. #9
    Senior Member ironwill727's Avatar
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    1/14/10 Bench

    Cg Bench-
    105x5
    155x5
    195x5
    220x5
    250x5
    280x10 (PR)

    NG Pullups-
    35x5
    50x5
    65x8

    OH BB ext-
    125x8
    140x8
    155x9 (pr)

    Alt db curls-
    60x6
    65x6
    70x6

    CG Handle Pushups-
    15
    1 chain x 15
    2 chain x 15

    Db Hammer curls-
    50x10
    60x10
    70x10

    * Big bench pr. My best at 280 was 6 reps so I broke it by 4 reps. My legs and low back were pretty sore today so I was not expecting such a great bench day because I was having trouble getting into a good position so I am very happy with 10 reps at that weight. Right now my weight is at 200 it has been around there for a few weeks from not eating enough because of my cold.

  10. #10
    Moderator Off Road's Avatar
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    Wow, nice bench reps.

  11. #11
    WBB Team Captain Coke's Avatar
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    Session looks damn good man.

  12. #12
    Senior Member ironwill727's Avatar
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    Thanks guys.


    1/15/10 DL

    DL-
    145x5
    235x5
    345x3
    410x2
    460x5

    BB shrugs-
    285x10
    305x10
    325x10

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

    *Nothing to brag about today. For some reason my ankle/shin hurt so bad today and it made it very hard to deadlift or even walk. Also, my legs mostly my groin/quads were still very sore and I could not get into a good dl position. I basically stiff legged all 5 reps at 460. I had enough strength for 8 or more but did not want to risk it. I guess I can't hit a big pr every training session.

  13. #13
    WBB Team Captain Coke's Avatar
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    Like those deads and shrugs dude.

  14. #14
    Senior Member ironwill727's Avatar
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    Quote Originally Posted by CoCoa View Post
    Like those deads and shrugs dude.
    Thanks. That is actually a bad day though on deads. My ankle/shin was hurting bad and my quads/groin were so sore I could not get into good position and had to stiff leg the reps which made my low back real sore now.

    As for shrugs when I use straps I do about 200lbs more for the same amount of reps but I ditched the straps to get my grip strength up.

  15. #15
    Senior Member ironwill727's Avatar
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    1/17/10 Log

    Log-
    55x5
    107x5
    147x5
    177x3
    197x3
    217x6 (pr)
    http://www.youtube.com/watch?v=36KAZTJKkIg

    DB rows-
    130x6
    140x6
    150x6

    Inc Cg bench-
    190x8
    210x8
    230x8 (pr)

    Db hammer curls-
    65x8
    75x8
    85x6 (pr)

    BTB dips-
    45x15
    45x15
    45x15

    Seated bent over rear plate laterals-
    10x16
    10x16
    10x16

    BTB bb wrist-
    200x15
    210x15
    220x15

    *Really wasnt feeling that energized today but still hit a few prs and made progress. I kind of messed up on the 3rd rep of the log at 217 and that might have cost me a rep. I have video of it and will put it up when I get a chance. I seem to always surpass the goal reps easily on the upper body lifts (log and bench). I think that is because of all the time spent doing pushups and other bw exercises over the years.
    Last edited by ironwill727; 01-19-2010 at 01:35 AM.

  16. #16
    Moderator Off Road's Avatar
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    Nice PR...I'm jealous that you get to use a log, I've always wanted to try that.
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  17. #17
    WBB Team Captain Coke's Avatar
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    Real solid effort, props.

  18. #18
    Senior Member ironwill727's Avatar
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    Thanks guys.

    Off Road I actually bought the log from pitbulls strongman equipment he has real good prices on equipment. I love the log because it keeps my shoulders healthy and strengthens them more than a barbell does and I notice increased tricep strength from it too. It has been one of the best things to help my bench. I usually do more strongman training but right now it is way to cold out and I am lacking time because of work.

  19. #19
    Senior Member ironwill727's Avatar
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    1/18/10 Squat (deload sort of)

    Squat-
    145x5
    235x5
    305x3

    SSQ stepup-
    185x6
    195x6

    DB swings-
    100x6
    110x6

    SSQ standing calf raises-
    375x8
    395x8
    415x8

    Seated calf raise (rp)
    135x50+20

    Suitcase farmers dl-
    165x6
    175x6

    HLR (str8 leg)
    12
    12

    Legs up crunches-
    45x15
    45x15

    *Squatting was awful due to not being recovered on only 6 days rest and a tight lower back today. I was supposed to go up to 390x3 minimum but everything felt way to heavy and tight. I made the decision to go back to squats on mondays to help my dl on friday and it will pay off next week hopefully. I am planning to reduce volume and take each set to failure or close to it so no wasted sets.

  20. #20
    WBB Team Captain Coke's Avatar
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    We can't go max weights every time out, you will hit some bigger squats again soon enough...fine workout just the same bro.

  21. #21
    Senior Member ironwill727's Avatar
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    Quote Originally Posted by CoCoa View Post
    We can't go max weights every time out, you will hit some bigger squats again soon enough...fine workout just the same bro.
    Unfortunate, but so true. I am much better deadlifter than squatter anyway due to my build I can pull relatively heavy almost every week but my body refuses to let me squat heavy every week.

  22. #22
    Senior Member ironwill727's Avatar
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    1/19/10 Back

    BB Rows-
    145x10
    145x8
    205x6
    265x3
    305x1
    335x6 (Added straps)
    345x6

    Pullups (ng)-
    70+1 chain x 6
    72.5+1 chain x 6

    Db rows-
    155x6
    160x6 (pr no straps)

    Pullups (wg)
    17
    15

    *run/walk 1 mile.

    *My back felt much better today 9.5 out of 10. I like how I only had to do 8 work sets hard and heavy. Did some running/walking out in the freezing cold that sucked. I noticed I can pretty much pull out a PR at will on upper body lifts but not always the case on the lower body.
    Last edited by ironwill727; 01-19-2010 at 10:51 PM.

  23. #23
    WBB Team Captain Coke's Avatar
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    Great day for the back man.

  24. #24
    Senior Member ironwill727's Avatar
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    Thanks cocoa. My back is one of my strong points. I always enjoy training it.

  25. #25
    Senior Member ironwill727's Avatar
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    1/20/10 Chest/Bis

    Bench-
    145x6
    145x5
    195x5
    235x3
    270x1
    290x6 (pr)
    295x7 (pr)

    Inc Bench-
    235x6
    240x6 (pr)

    Db flyes-
    70x8
    75x6

    BB curls-
    165x6
    170x5

    Pinwheel curls-
    60x8
    70x8 (pr)

    Alt db curls-
    70x6

    Pushups-21

    *Great workout. 9.8 out of 10 lots of Prs.

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