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Thread: Stronger Everyday

  1. #101
    Senior Member ironwill727's Avatar
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    3/8/10 Bench

    Bench-
    105x5,5
    145x5
    195x5
    235x3
    270x3
    295x2
    320x4 (pr)

    Inc Bench-
    165x10
    170x10
    175x9
    180x8
    185x8

    T-bar rows-
    180x10
    190x10
    200x10
    210x10
    220x10

    Cg handle pushups ss with band rows-
    1 chain x 15/green x 15
    2 chain x 15/green x 15
    bw x 22/green x 22

    Band triceps oh ext ss grippers-
    green x 15/200x5 (pr)
    green x 15/200x5
    green x 15/200x5

    *Pretty good today 9 out of 10. I would have liked 320x5 but my shoulders felt a little sore and it was still a PR. My bench has really taken off from 5-3-1. I decided to do the big but boring method on all of my main lifts with variations of the main lifts to add some size and work capacity.

  2. #102
    WBB Team Captain Coke's Avatar
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    Glad to see you are making strides with your benching man.

  3. #103
    Senior Member ironwill727's Avatar
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    Yeah I dont think I ever made this quick of progress on my bench.

  4. #104
    Senior Member ironwill727's Avatar
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    3/9/10 Squat

    Hang Snatch-
    65x3
    95x3
    125x3

    Squat-
    145x5
    235x5
    285x3
    335x3
    375x3
    415x3 (pr)
    http://www.youtube.com/watch?v=th7KRfiUB08

    Squat (hibar)-
    195x8
    200x8
    205x8
    210x8
    215x8

    Sandbag load- (54 inch)
    150x3
    175x3
    175x5

    Str9 leg situps- (sandbag)-
    50x12
    50x12
    50+2 chain x 12
    50+2 chain x 12
    50+2 chain x 12

    SSQ calf-
    325x10
    335x10
    345x10
    355x10
    365x12

    Sandbag carry-
    50 x 440ft

    *Pretty good day today 9 out of 10. Made a pr on squat but it felt heavy.

  5. #105
    WBB Team Captain Coke's Avatar
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    Good job throughout dude.

  6. #106
    Moderator Off Road's Avatar
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    BIG squat...nice work.
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  7. #107
    Senior Member ironwill727's Avatar
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    thanks guys I am determined to get my squat up since it is my suckiest lift.



    3/11/10 Bench 5s (patial deload) wv5 week 1

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

    Inc Bench-
    215x5
    235x5
    255x5

    Db rows-
    130x6
    150x6
    170x6

    Db bench (palms in)ss body rows-
    70x12/bw x 12
    70x13/bw x 12

    Oh bb ext-
    105x10
    125x10
    135x10

    Grippers-
    200x5,5,6(pr)

    *Decided to switch back to my s/m/w/f split with benching going back to wed because my legs are to sore to do the log on that day.

  8. #108
    WBB Team Captain Coke's Avatar
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    Great benching and rows dude, nice follow up with the extensions and grip work.

  9. #109
    Senior Member ironwill727's Avatar
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    Thanks coke it was an okay day.


    3/12/10 DL wv5 wk2

    DL-
    145x5
    235x5
    355x3
    425x2
    480x5 (minimum)

    Farmers DL-
    205(410) x 5
    225(450) x 5
    245(490) x 5

    GHR-
    bw x 3 x 10

    Lying leg raise-
    15x8
    20x8
    20x8

    BB rollout-
    75 x 3 x 10

    BHB wrist/stair calf raises-
    145x15/bw x 20
    165x15/bw x 20
    185x15/bw x 20

    *Legs still sore from squat day which made it hard to dl today. Everything else went well though.

  10. #110
    WBB Team Captain Coke's Avatar
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    Sets of regular and farmer deads are ace, fine effort.

  11. #111
    Senior Member ironwill727's Avatar
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    Thanks I think I am ready for a change though and I am going to start doing more variety.

  12. #112
    Senior Member ironwill727's Avatar
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    3/13/10 ME Oh

    Axle (clean 1st)-
    70x5
    110x5
    140x5
    170x3
    200x3
    225x3 (pr)
    [http://www.youtube.com/watch?v=wAD7GLJJhCc

    Axle clean and strict press-
    160x5
    165x5
    170x5

    NG Pullups-
    60x5
    70x5
    80x6

    4a) Inc db bench (palms in)
    70x10
    75x12

    4b) Pullups (wg)-
    bw x 10
    bw x 12

    5) Db ext ss seated face pulls-
    55x15/g x 15
    55x15/g x 15
    55x16/g x 16

    Grippers-
    200x5,5,7

    *pretty good today. I need to get better at cleaning the axle and I will be able to do a lot more weight.
    Last edited by ironwill727; 03-13-2010 at 03:17 PM.

  13. #113
    Moderator Off Road's Avatar
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    Dang nice pressing dude.
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  14. #114
    WBB Team Captain Coke's Avatar
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    Look like there's nothing to it in that vid man, props.

  15. #115
    Senior Member ironwill727's Avatar
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    Thanks guys the axle is my arch enemy. I can press it a lot better than I can clean it.


    3/14/10 Delts/tris

    Log Press-Clean 1st
    97x8
    97x8
    147x5
    177x3
    202x1
    217x6
    222x6

    Standing strict milt press-
    160x6
    170x6

    Db side laterals-
    60x6
    60x6

    Rear delt raise (1 arm)-
    80x6

    Oh bb tri ext-
    160x6
    165x6

    Lying tri bar ext (past head)-
    120x6
    125x6

    Db kickbacks-
    60x6

    *Not bad since I did upper body yesterday. Went back to my training ADD.

  16. #116
    Senior Member ironwill727's Avatar
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    3/15/10 Squat (wv5 wk1) Back on course



    Squat-

    145x5

    235x5

    300x5

    340x3

    380x5 (belt)



    WS goodmornings-

    235x5

    255x5

    275x5



    SSQ stepups-

    175x8

    190x8

    205x8



    SSQ calves-

    335x12

    355x12

    375x12



    Spread Eagle Situps-

    60x10

    70x10

    80x10



    Db side bends-

    120x8

    140x8

    160x8



    *I decided to put in goodmornings after squats to hopefully help my arching and strengthen my back. Some days squats go well others it does not. I don't know what my deal is with them.

  17. #117
    WBB Team Captain Coke's Avatar
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    Very nice sessions for both days!!

  18. #118
    Senior Member ironwill727's Avatar
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    Thanks.

    3/18/10 DE Oh

    Oh bb milt-
    145 8x3

    Inc Bench (cg)-
    225x5
    245x5
    265x5

    BB rows-
    345x6
    350x6

    Pullups-
    bw x 5 x 10

    Db rows-
    165x6
    170x6

  19. #119
    Senior Member ironwill727's Avatar
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    3/19/10 ME Lower

    18 inch DL-
    145x8
    235x5
    325x3
    415x1
    465x1
    505x1
    555x1
    595x1
    625x1 (pr)
    645x0

    Sandbag load (54 inch)
    150x3
    175x3
    200x3

    SSQ Stepup-
    175x6
    195x6
    215x6

    Spread Eagle situps-
    70x10
    80x10
    90x10

    Db side bends-
    125x8
    145x8
    165x8

  20. #120
    Moderator Off Road's Avatar
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    Dang...now I REALLY miss my sandbag...they are so much fun to lift.
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  21. #121
    WBB Team Captain Coke's Avatar
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    Good job throughout, especially the deadlifting PR.

  22. #122
    Senior Member ironwill727's Avatar
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    3/21/10 Log Wv6 Wk 1 3s

    Log-
    97x5
    147x5
    177x5
    207x3
    227x5 (pr)
    http://www.youtube.com/watch?v=Pz2i9uMfJT8

    Log Clean and Press-
    167x5
    187x5

    Pullups (ng)
    45x5
    60x5
    65x6

    Oh BB ext-
    155x8
    165x8

    Db rows-
    120x10
    130x12

    BTB Dips-
    45x15
    45x20

    Grippers-
    200x7,7,8

    *I think I finally came up with a program that satisfies me. I am going to 3-5-1 modified 5-3-1 with some heavier singles when I feel good.

  23. #123
    Senior Member ironwill727's Avatar
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    Thanks guys sandbags rule.

  24. #124
    Senior Member ironwill727's Avatar
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    3/22/10 DE Sq/Event

    Box squat (14 inch)
    255 8x 2

    Sandbag load (54 inch)
    150x3
    175x3
    200x3
    225x2 (pr)

    Farmer walk dl-
    410x5
    510x5
    550x5 (pr)

    GHR-
    10
    10
    10

    Lying leg raise/BTB wrist-
    20x10/195x10
    25x10/205x10
    25x10/205x10

  25. #125
    Moderator Off Road's Avatar
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    Good stuff ironwill, keep it up.
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