Ironwill2008 V3.0

[terman1]

Hey Bill, just stopping by to say hello. I took a few weeks off to tend to a shoulder issue I was dealing with but I'm back at it and feeling good again. I'm not posting much lately but I'm still following along and learning as I go. Hope everything is well and enjoy the deload week!

[EjnarKolinkar]

Nice desensitizing Bill, your FSQ is going to be humming in no time I reckon. Will be fun to follow.

I need some grits, AM tomorrow. I had the pic blown up on my phone on the bus, I think the guy across the aisle started drooling. I've set the box on the counter as a reminder. Early AM I tend to only navigate reliably to the coffee pot :/

I've been making my menu for the week from journal posts today, good eats everywhere.

[LadyLore420]

Just bumping for the new page, so err'body can get a good look at the fabulous Sherman.

Hello, erryone. I'm Sherman; Bill brings me in here just to have something interesting to post during his deload workouts. He's in the gym, and I'm up here, taking a break.

http://columbuscockerrescue.com Please help if you're able.

Sherman is IN; heavy weight is OUT for the week. This is deload week, in which I train with light weight for moderate reps in order to get some additional recovery from my toils of the previous threee weeks of training. No set is taken anywhere near failure; the goal is to simply complete all reps in timely fashion with as near-perfect form as I can muster. Today's training was:

Front Squat
bar x10 W/U
95x10 W/U
135x10
135x10
135x10 wheezin

Wide-Grip Pulldown PWO
90x10
90x10
90x10

Smith Machine Seated Press
95x10
95x10
95x10

Kept up a good pace and worked through in about twenty minutes. I decided to retain Fronts today rather than my now-usual practice of doing random exercises during deloads. I did that for two reasons; one, it's a new exercise, only my 2nd week of performing them, and two, I want to continue to "desensitize" the two sore spots on my front delts where the bar comes to bear; the more frequently I do these, the sooner the "discomfort" from the bar will go away for good. Anyway, I banged out three quick sets, and huffed and puffed over to the Pulldown Machine. One other comment here; I never recommend Squatting outside of a power or squat rack unless you're working on a proper platform and using bumper plates. Today, the bar was already set up on the liftoffs outside the rack when I got there, and there was no chance of getting 'stuck' at the weight I used today. This is a case of, "Do as I recommend, and not as I do."

Pulldowns afforded a decent lat pump, then on to some Seated Presses.

Hit three sets on the Smith in good fashion, and called it a day.

I'll be back in the gym on Wednesday for the second of three such light workouts for the week.

Post-WorkOut meal was eggs, thick-cut bacon, grits with butter, toast, and a glass of milk.

[ironwill2008]

Loving how far out those knees are! Spread em!

Sherman looks like he's deloading too <3

Thanks, LL. Sherman is really good at taking it easy.



Until he sees a squirrel in his yard.

Hey Bill, just stopping by to say hello. I took a few weeks off to tend to a shoulder issue I was dealing with but I'm back at it and feeling good again. I'm not posting much lately but I'm still following along and learning as I go. Hope everything is well and enjoy the deload week!

Hey, Terrence, hello!!! I'm well, and hope you are too.

If you decide to re-open your journal, let me know.

Nice desensitizing Bill, your FSQ is going to be humming in no time I reckon. Will be fun to follow.

Thanks, Robert. It takes a few weeks for the discomfort from the bar to go away, and I didn't want to lose my first week's progress on that.

I'm anticipating eventually getting Fronts up to a couple of plates. I have no idea when that will be, since I don't have any history with the lift as a reference.

I need some grits, AM tomorrow. I had the pic blown up on my phone on the bus, I think the guy across the aisle started drooling. I've set the box on the counter as a reminder. Early AM I tend to only navigate reliably to the coffee pot :/

It's almost not a meal (bacon and eggs) without some grits. Although we don't often fix them with other foods, they also go really well with chicken, and are really good with some chicken gravy.



Coffee FTW!

I've been making my menu for the week from journal posts today, good eats everywhere.

Indeed; I usually try to encourage journalers to post a few meal pics. Not only do they help show what really works as far as making progress goes, but they give all the rest of us some ideas.

Just bumping for the new page, so err'body can get a good look at the fabulous Sherman.

Thanks! He's a good boy. He's the 3rd Cocker we've been privileged to share our home with, and while we dealrly loved and miss the other two (R.I.P. Josten and Blondee), this one is really special.

[Jasonk282]

high reps, high volume front squats are a killer for quads and lower back. Even with only 1 plate.

[ironwill2008]

high reps, high volume front squats are a killer for quads and lower back. Even with only 1 plate.

I agree, Jason; I was huffing and puffing halfway through the 2nd set. Such an oxygen debt is a good indicator that a lot of muscle was being called into action.

[InItForFitness]

Getting a bit behind with the weekend away...looks like someone never takes a break though

Killing it as always.



Digging the new AVI.

[ironwill2008]

Getting a bit behind with the weekend away...looks like someone never takes a break though

Killing it as always.



Digging the new AVI.

Thanks, Casey. Even deload work has good value; everything works to move the main goal forward.

[Jasonk282]

I agree, Jason; I was huffing and puffing halfway through the 2nd set. Such an oxygen debt is a good indicator that a lot of muscle was being called into action.

I was the same way with my BBB sets this past week so far, 65% my training max for 5x10 is pretty damn tough. Got deadlift 5x10 tomorrow...

[ironwill2008]

I was the same way with my BBB sets this past week so far, 65% my training max for 5x10 is pretty damn tough. Got deadlift 5x10 tomorrow...

High rep/high volume stuff is difficult, but even for low-rep responders (like myself), such work is good for not only a change-up, but also to help build CNS pathways, promote capillary growth (always a good thing to be able to provide more blood flow to a muscle), and reach more slow-twitch fibers.

[Jasonk282]

High rep/high volume stuff is difficult, but even for low-rep responders (like myself), such work is good for not only a change-up, but also to help build CNS pathways, promote capillary growth (always a good thing to be able to provide more blood flow to a muscle), and reach more slow-twitch fibers.

Indeed it is. Which is why, unlike the majority of posters on this site, the ones in the journal sections making progress are the ones that do both low and high rep training in their programs. It's not wonder these people are bigger and stronger than bros.

[LadyLore420]

My dog goes nuts after squirrels too, which is a large reason why I started shooting them. I thought I'd spare them over the summer to get their sexing on, but my dog saw one and took after it and suffered a deep laceration from a sharp broken branch. Stupid squirrels are a health hazard, but mighty tasty if you're a decent shot with a bow or are rifle :-) If you miss... then you're back to the health hazard via free flying arrow. Just don't eat them until you've completely frozen them because, parasites.

Edit:

Have some cryballing feelgoodz.

[ironwill2008]

Indeed it is. Which is why, unlike the majority of posters on this site, the ones in the journal sections making progress are the ones that do both low and high rep training in their programs. It's not wonder these people are bigger and stronger than bros.

One thing is for certain; in the journals is where the rubber meets the road. What we're doing, how we do it, and where it's taking us is right there in the pages. Nothing anonymous about it.

My dog goes nuts after squirrels too, which is a large reason why I started shooting them. I thought I'd spare them over the summer to get their sexing on, but my dog saw one and took after it and suffered a deep laceration from a sharp broken branch. Stupid squirrels are a health hazard, but mighty tasty if you're a decent shot with a bow or are rifle :-) If you miss... then you're back to the health hazard via free flying arrow. Just don't eat them until you've completely frozen them because, parasites.

Edit:

Have some cryballing feelgoodz.

In 60,000 posts here, I've used the word, "awesome," about three times; I'm very selective about it's use. Now it's four; that vid was awesome.



Dogs seem to have this enormous ability to be able to put past injustices and abuses behind them, and to get on with their lives if just given a chance. We can all learn a great deal from them.

[Jasonk282]

One thing is for certain; in the journals is where the rubber meets the road. What we're doing, how we do it, and where it's taking us is right there in the pages. Nothing anonymous about it.


Dogs seem to have this enormous ability to be able to put past injustices and abuses behind them, and to get on with their lives if just given a chance. We can all learn a great deal from them.

That's true, if you look at all the long time journals you'll see that people are improving their training every week/day and not sticking to what Flex says.

My dog has an unending feud going on with the squirrel outside. Even to the point where the squirrel will sit on the power lines outside out bay window teasing my Sheltie.

[ironwill2008]

That's true, if you look at all the long time journals you'll see that people are improving their training every week/day and not sticking to what Flex says.

It took me a while to realize that the muscle magazines had an entirely different agenda than advising people on training and nutrition.

My dog has an unending feud going on with the squirrel outside. Even to the point where the squirrel will sit on the power lines outside out bay window teasing my Sheltie.

Lulz. The battle for turf rights between the two species will probably never end.

[pharmamarketer]

Just saying hi to Sherman. Oh..............hey Bill

[ironwill2008]

Hey, Rob, hello! Hi, everybody! This is Bill's 2nd deload day of the week. Two down, one to go after this one.

http://columbuscockerrescue.com Please help if you're able.

As Sherman remarked, this is another light deload workout. I use relatively light weight and a moderate rep count, and focus on keeping perfect form while providing muscles, joints, and attachments some 'active rest.' Today's training was:

Bulgarian Split Squat
30x10 W/U
60x6
60x6
60x6

Barbell Row
95x8 W/U
135x10
135x10
135x10

Flat Flye
30x10 W/U
50x8
50x8
50x8

Worked through this session in 20 minutes. Very little between-set rest was required, so very little was taken. I had planned to take a barbell out in the yard and do some Walking BB Lunges, but we had a gully-washer of a storm last night that dumped over an inch of rain on us, and the grass was still very wet.

Did some Bulgarians. These are awkward, and I can't imagine doing them with really heavy weight, but a good deload changeup nonetheless.

Barbell Rows afforded a good lat pump; Flyes pumped my pecs----all good.

That's it for today. After a 'rest' day of yard work tomorrow, I'll close out deload on Friday with a few random exercises yet to be named.

Post-WorkOut meal was a 1/4 pound of grilled ground sirloin, a half-a-plate of tasty Mexican rice, a salad, and a glass of milk.

[LadyLore420]

I see, you too, mix your own salad dressing. I too, am of grand culinary sophistication! Just last night I mixed bacon fat, with pepper juice, onion juice, balsamic vinaigrette, and cheeeeese, to make my salad consumable.

We have not had this conversation before.





Kudos on those split squats. Should grab Sherman and use him for weight :-)

[LadyLore420]

I like the new avi!

[ironwill2008]

I see, you too, mix your own salad dressing. I too, am of grand culinary sophistication! Just last night I mixed bacon fat, with pepper juice, onion juice, balsamic vinaigrette, and cheeeeese, to make my salad consumable.

We have not had this conversation before.

My mother used to make a "wilted lettuce" salad using hot bacon fat, but I've lost the recipe. It was really good.




I've mixed up a few different concoctions at times (olive oil, red wine vinegar, garlic and onion powder, oregano, basil, salt, pepper, etc), but usually just come back to vinegar and oil. I'll occasionally use bottled dressings as well, but not that frequently.

Kudos on those split squats. Should grab Sherman and use him for weight :-)

Thanks, LL; I kind of fumbled around getting my back foot up on the bench.

Unfortunately, Sherman isn't allowed in the gym during training; he's shown a habit of approaching me at the wrong time(s).

I like the new avi!

thnx. My wife said I should smile, but I told her I was too tired.

[LadyLore420]

There is no such thing as being too tired to smile. Unless you mean, "too tired of her crap." But seriously. It takes like half of a half of a half of a half of a calorie to smile. You got this!

Smiiiiiiiiiiile!

[ironwill2008]

There is no such thing as being too tired to smile. Unless you mean, "too tired of her crap." But seriously. It takes like half of a half of a half of a half of a calorie to smile. You got this!

Smiiiiiiiiiiile!

Lulz.

I'll keep that in mind, LL.

[FlaIronMind]

Of course, there's this school of thought:



Congrats on almost being deload-free brother.

And Sherm's looking good.

[InItForFitness]

The dog gets me every time lol.
He's a cute little bugger.

Will have to try and get some pictures of my girl up in my log soon.

Always great food pron...makes me so hungry.
I'm ready for lunch now.

[doughnutgut]

Deload going well Bill.

A good oil and a simple crushed garlic left in overnight can do wonders to many things. Especially to a plain warm french stick.

Saying that though. Balsamic is my goto for leafy greenz lately.

So many wonderful oils can be made with a little experimenting though. Most much better than shop bought bottles.

[Payton1221]

Did some Bulgarians. These are awkward, and I can't imagine doing them with really heavy weight, but a good deload changeup nonetheless.

I think these are underrated by most. I used to do them with my feet on a bench like you do, then I saw a YouTube video of someone doing them with their foot over a rolling leg pad (like that of a leg extension machine), and that seems to help me. BTW, two 60# DBs is very respectable IMO. I was doing 40's x 13 reps IIRC until I hurt my knee last month, and it started to resemble a widow maker with more and more rest needed between the final few reps.

Keep up the great work.

[Tmax55]

Bill,

You do many lifts with more weight than I ever considered doing for them. I've never done a lunge with more than 190 (and those were dumbell lunges), I could not imagine doing them with your weights.

[ironwill2008]

Of course, there's this school of thought:



Congrats on almost being deload-free brother.

And Sherm's looking good.

LOL. That guy in the vid cracks me up; he sounds like about half the angry posters on this site!

Thanks, FIM. I'm ready to get back to some Front Squats on Monday. And I'll pass the compliment along to Sherman.

The dog gets me every time lol.
He's a cute little bugger.

Will have to try and get some pictures of my girl up in my log soon.

Thanks, Casey; I'll give Sherman your regards.

Post 'em!

Always great food pron...makes me so hungry.
I'm ready for lunch now.

Good deal on making you hungry. As you know, I'm very outspoken in the forums about meeting daily requirements with regular, tasty foods. I, like most former bros, did my share of chicken/plain rice/broccoli a half-dozen times a day until I was shown the error of thinking that that was necessary. That regimented, restrictive, and taste-buds-boring nutrition mantra is probably more responsible for more failed attempts at building a good physique than anything else I can think of.

There's a time for highly restricted food choices and quantities, but that time isn't for everyday eating; it's for contest-prep. A lot of guys get in trouble when they can't see the difference in the two.

Deload going well Bill.

Hey, Leigh, thanks. I'm making the best of it, and it's working; I'm already chomping at the bit to get back to regular training.

A good oil and a simple crushed garlic left in overnight can do wonders to many things. Especially to a plain warm french stick.

Saying that though. Balsamic is my goto for leafy greenz lately.

So many wonderful oils can be made with a little experimenting though. Most much better than shop bought bottles.

Agreed on all points. I'm always amazed at the different tastes just in the many different brands and grades of olive oils.

I sure don't consider myself to be some gourmet chef, but even I have found out that there is a world of nutritious and tasty options out there. And it's not that complicated either. If a guy can follow basic written directions, he can cook just about anything and have success.

I think these are underrated by most. I used to do them with my feet on a bench like you do, then I saw a YouTube video of someone doing them with their foot over a rolling leg pad (like that of a leg extension machine), and that seems to help me. BTW, two 60# DBs is very respectable IMO. I was doing 40's x 13 reps IIRC until I hurt my knee last month, and it started to resemble a widow maker with more and more rest needed between the final few reps.

Keep up the great work.

Thanks, Mark. And Bulgarians are probably underrated. Any time a single leg is 'isolated' like that, it's going to be a real job to complete the set.


I'm with you on your assessment of widow makers, and while I haven't done any on quite a while (they really tap into one's recovery ability), I can still remember some "memorable" ones.

Bill,

You do many lifts with more weight than I ever considered doing for them. I've never done a lunge with more than 190 (and those were dumbell lunges), I could not imagine doing them with your weights.

Thanks; it's just a matter of slow progression over a long period of time. I originally started doing Lunges with dumbbells, but I eventually got to a point where my Lunge ability was overpowering my limited grip ability, even with straps. It was suggested to me at that time to start using a barbell, and after figuring out the form/stride, etc., I just started working on them. That was about 20 years ago.

[Jasonk282]

60 lbs bulgarains are legit, considering that people don;t even go that heavy for lunges.

Love me some hot bacon dressing, but being the Italian I am...we always had homemade italian dressing.

[Tmax55]

Bill,

I've never used lunges as anything but a high rep movement. Back in the day I never did less than sets of 8, sometimes doing sets of as many as 15, so its hard for me to imagine a set of 3-5 and the weight that would require...I've never really done much low rep leg work in 20+ years of lifting.