Ironwill2008 V2.0

[EuphoricRage]

Great journal. The help and info that you always pass along to others is great. I always look forward to reading your posts. In

[ironwill2008]

Man, I know that feeling. Feels like you really accomplished something.

It was a combination of exhilaration along with relief that I didn't get pinned to the floor!

was thinking just along these lines

It was a good session.

That top set of lunges is more than some people can squat.

I know that's not a lift that a lot of people will really push hard, but I've been doing them fairly consistently for about 18 years. I'm just really tuned-into them.

Awesome Bill, one step at a time.

Thanks, Jeff. I've been chasing that 3rd Lunge rep for two years now, and even though it was ugly, I'm taking it! I need to work harder at getting all three with good form.

Those tacos look great as well. I'm looking forward to our local farmers market to get ramped up this year.

We fix those occasionally but this was the first time in a while that they happened to show up after training rather than at some other time of day.

They're easy to prepare, and can be stuffed with just about anything you care to put in there. Sometimes I'll cook up some ground sirloin with some onions, jalapenos, garlic, cumin and chili powder, and use that instead of chicken.

Like I said, I dont want to get off the program just because it's hard, but I feel like this runs deeper than that and I may be looking for a split sooner than I thought, for recovery purposes, if nothing else.

If you feel worn-down to the point where you're always tired and your lifts are all stalling, do a real deload; cut all your weights by half, and just 'coast' through a week.

Are you doing a de-load, or just resetting weight/reps back down an increment. There's a difference.

^^^^This. A reset is not a deload.

Reset = cutting loads by a certain percentage (I usually use 10%), but still working hard to progress.

Deload = cutting training loads drastically (I use 50%), and training through a light week's cycle, strictly to promote extra recovery.

[billb7581]

Are you doing a de-load, or just resetting weight/reps back down an increment. There's a difference.

My bad, I guess it's more of a reset. Program calls for Heavy Medium and light days ( less 10 percent less 20 percent) moving up 1 rep a week from 8-12 reps. If you get 12 reps you reset at 10 percent higher weight, but back to 8 reps. If you dont get 12 reps you reset at the same weight back to 8 reps.

I've run through 3 cycles and got reps on everything. 4th cycle (the one I am currently in, I stalled on both presses)


Sorry for the confusion.

[ironwill2008]

Wednesday's training, bumped from the previous page:

Had a good feeling going into this session today, and it proved to be on-target. Got a piece of a long-term goal on one lift and held my own on the other two. Today's training was:

Barbell Lunge
bar x5 W/U
bar x5 W/U
95x3
135x3
185x3
225x3
275x3 barely

Cleared for takeoff

Barbell Row
bar x10 W/U
135x5
165x5
185x5
205x5
230x5

Smith Machine Incline Press
95x10 W/U
135x5
155x5
175x5
195x5
215x4

I completed this session in an hour and fifteen minutes. I was really determined to try for a triple on the top set of Lunges; I figured it was now or never. I got the triple, but the 3rd rep was pretty sloppy. But the bar made it back to the liftoffs after the set, so I'm taking it. The adrenaline rush when I got out from under the bar was unreal; my legs were shaking. Next week, I'll work to try to straighten-out that 3rd rep.

Got my reps-across on Rows with good form, but I'm still not going to bump the weight up just yet. MMC was there today, but I felt like if the bar was even just a little heavier, it wouldn't have been.

After resetting Inclines, I'm working my way back up. they didn't move today, but all reps were solid, so I'm pleased. For now.

I'll rest tomorrow, and then get ready for Deadlifts, Curls, and Flat Bench on Friday.

PWO meal was a pair of whole wheat tortillas wrapped around rice, black beans, chunks of chicken breast, lettuce, pepper jack cheese, sour cream, and picante sauce. Washed 'em down with a glass of milk.

[FastCatChamp]

Strong sessions in here Bill.

After looking again at your Row picture......I am pretty sure that I have always rowed too wide. Maybe I'll try again.

[ironwill2008]

Great journal. The help and info that you always pass along to others is great. I always look forward to reading your posts. In

Thanks, for the comments; they're appreciated.

Lots of good posters in here; we always learn from each other.

Welcome to my journal.

Sorry for the confusion.

np.

If you've been hitting it hard for a couple of months, it might be time to think about an actual deload.

[ironwill2008]

Strong sessions in here Bill.

Thanks, Gale; I'm inching my way forward one rep at a time.

In all the years past, by this time, I would have long-since dropped the strength work and gone back to a more-conventional split, but if I can still make a little bit of progress, I'm going to stick with what I'm doing. I'm not naive enough to think I can just continue on forever to get stronger (or even to just maintain my strength), so I feel like I need to make hay while the sun shines.

After looking again at your Row picture......I am pretty sure that I have always rowed too wide. Maybe I'll try again.

Other than the basics of that lift (always keeping a slight arch in the lower back, pulling with the elbows rather than the hands, pulling the shoulder blades back as far as possible at the top of each rep, etc.), fine-tuning Barbell Rows is a very individual thing.

A good way to help 'individualize' them is to try one form change at a time, work it hard (as your only back exercise that day), and then see where the DOMS shows up. If you feel it where you want the exercise to work, you're good. If not, try something different the next time.

[billb7581]

Thanks for the input fellas. Going to run my last workout this week as normal with 20 percent reduced weights, then see how it goes Tuesday after 3 days rest and a reset to 8 reps. If I still feel week in the chest/shoulders I will run a true deload. Bench is the 2nd exercise, I can tell if I am having the same issue early in workout.


We had a couple muggy nights here where I didnt sleep real well so I finally broke down and turned on the AC so that should help.

[baker]

Good lookin' week Bill, got deads tomorrow right?

[HoustonTXMuscle]

Solid training yesterday, Bill.

[b] [center]...

Barbell Lunge
bar x5 W/U
bar x5 W/U
95x3
135x3
185x3
225x3
275x3 barely

Cleared for takeoff

You make those lunges look so damn easy...I'm jelly.

[ironwill2008]

We had a couple muggy nights here where I didnt sleep real well so I finally broke down and turned on the AC so that should help.

We've already had one record-setting hot day here this Spring, with another one predicted for tomorrow.

AC FTW.

Good lookin' week Bill, got deads tomorrow right?

Thanks, Bake. It's been a good one so far, and I have every expectation that it'll continue tomorrow.

Yes, Deadlifts tomorrow, along with Curls and Flat Presses.

Solid training yesterday, Bill.

Thanks, Bob. I had a really good day.

You make those lunges look so damn easy...I'm jelly.

LOL. I get so focused right before stepping forward for the first rep that a bomb could go off in the room and I'd never hear it.

[stayfit2008]

Strong training Iron! Your that kinda neighbor everyone would love top have. i.e. you got a problem? Come talk to my neighbor Mr. Ironwill!

[hazto]

Looking strong as expected, noticed a trend on your meals, always a glass of milk. Stay strong.

[mharrislove]

My complements to the official IronWill Journal photographer - that whole "Cleared for takeoff" thing worked like a charm!

[Tifflex]

My complements to the official IronWill Journal photographer - that whole "Cleared for takeoff" thing worked like a charm!

^^^this.

Congratulations on the 3 repper; good job!

[ironwill2008]

Strong training Iron! Your that kinda neighbor everyone would love top have. i.e. you got a problem? Come talk to my neighbor Mr. Ironwill!

LOL.

Thanks; I had a good day Wednesday, and I fully expect another one today.

Looking strong as expected, noticed a trend on your meals, always a glass of milk. Stay strong.

Thanks, David; I was fired-up to get in there and do work.

I've been drinking a lot of milk since my first day of training, averaging about 3 gallons per week. It's an excellent source of protein, carbs, fat, vitamins and minerals, and the cost is reasonable. Add to that the fact that it tastes good with any meal, and you've got a winner.

My complements to the official IronWill Journal photographer - that whole "Cleared for takeoff" thing worked like a charm!

I'll pass them along, MH. She does an excellent job, and makes this journal a lot more than just a wall of numbers and text.

^^^this.

Congratulations on the 3 repper; good job!

Thanks, Tiffany. I've been working towards that goal for over a year. The plan now is to clean up the form on that rep, and then possibly add a few pounds to the bar.

[billb7581]

.

AC FTW.
.

No doubt... thank you Willis Carrier for your epic invention.

[ironwill2008]

Capped off the week with a productive session. Moved some iron, enjoyed myself while doing it. Today's training was:

Deadlift
135x10 W/U
225x5 W/U
275x3 W/U
315x1 W/U
355x4
355x4
355x4
355x4
395x2
425x2
355x8 barely; a real grind

Tighten 'er up


425x2

Barbell Curl
bar x10 W/U
65x5 W/U
85x3 W/U
112.5x5
112.5x4
112.5x4

Smith Machine Flat Press
95x10 W/U
135x5
165x5
180x5
200x5
220x5

Completed this session in an hour and a half on the nose. Got all my Deadlift numbers on the bump today; the 8-repper was real work. I managed to grind it out, and even kept decent form on the 7th and 8th reps. I'll bump again next week.

Curls didn't move, but I'm near my limit on these, so I was pleased just to have met last session's numbers. More work to be done.

After having stalled at 240x4 on Flats last go-around, I reset all the sets back by 10% and will make another run at it. Hit my reps-across today, as expected (althought they felt a bit heavier than I was expecting; go figure), so I'll bump a nickel next week.

That's all I've got for this 'un. I'll rest over the weekend, and then hit it hard on Monday under the bar with Squats, Chinups, and Seated Presses.

PWO meal was a simple mix of 1/4 pound grilled ground sirloin, two ears of very good corn with butter, a bowl of fresh green beans (cooked with onion, garlic, dill, and bay leaf), and a glass of milk.

[pcaracer]

BAM...425 x 2. That's some iron. Good work.

[rpaul11]

those are some seriously heavy curls Bill.

and the deads...well that almost goes without saying

[fbcoach]

Progressing nicely there Bill. Your chest, shoulders, and traps are looking thick in that first pic. Great work!

[storm1507]

I thought Friday was your DL day. Glad I checked.

LOL, I have a sudden thought not to add any more to my DL days after reading that workout. It looks like it was a tough one.

[ironwill2008]

BAM...425 x 2. That's some iron. Good work.

Thanks, Jeff. I stalled out at 435x2 (couldn't get the 2nd rep without a hitch), and am making another run at it. One thing's for sure; my work capacity has increased a good bit over the last several months.

those are some seriously heavy curls Bill.

and the deads...well that almost goes without saying

Hey Rich; thanks. I'm actully a bit surprised that my wrists haven't acted up from the Straight Bar Curls so far. I'm going to keep grinding away at them and see how far I can get.

THat 8-rep deadlift set is a real buzz-killer; I won't even allow myself to think about it until I'm strapping up for it.

Progressing nicely there Bill. Your chest, shoulders, and traps are looking thick in that first pic. Great work!

Thanks, Coach. There's a lot to be said for occasionally going back to a very simple, stripped-down routine of just the basics. It certainly has been a lot of fun to see how far I can push it.

I thought Friday was your DL day. Glad I checked.

LOL, I have a sudden thought not to add any more to my DL days after reading that workout. It looks like it was a tough one.

Thanks, Will; it was a grind to get through the Deadlifts. That 8-rep (or as many as possible) set at the end is my nemesis.

[rpaul11]

Hey Rich; thanks. I'm actully a bit surprised that my wrists haven't acted up from the Straight Bar Curls so far. I'm going to keep grinding away at them and see how far I can get.

that is really good to hear.

IMHO, The straight bar curl is one of the top bicep isolators out there if you keep your form tight.

[ironwill2008]

IMHO, The straight bar curl is one of the top bicep isolators out there if you keep your form tight.

I agree; it should be in everyone's biceps routine at least part of the year; there's nothing better IMO.

[HoustonTXMuscle]

I agree; it should be in everyone's biceps routine at least part of the year; there's nothing better IMO.

Impressive deads and straight-bar curls, Bill. Most important take-home msg for me was that I need to put both of these exercises back into my routine. GJ.

[ironwill2008]

Impressive deads and straight-bar curls, Bill. Most important take-home msg for me was that I need to put both of these exercises back into my routine. GJ.

Thanks, Bob; I had a good day, and a good week overall.

While no exercise is an absolute "must" for bodybuilders, there are a few that are just too valuable not to use for at least part of the training year. Deadlifts and curling the Long Bar are two of them IMO.

[wedjim]

Man, serious work in here! Your one of a handful on here that I know finds his limits on a regular basis. Still impressed with those lunges too.

Enjoy the long weekend!

[ironwill2008]

Man, serious work in here! Your one of a handful on here that I know finds his limits on a regular basis. Still impressed with those lunges too.

Hey wj, thanks.

Working right along the edge, trying to move it forward just a little bit every week, is right where the progress lies. And since there's no need to go to hard failure or beyond, and no real sense in trying to add a lot of weight all at once to a near-limit lift, injuries pretty much aren't a concern.

Enjoy the long weekend!

Thanks; you all do the same.

[mastersfreak63]

Capped off the week with a productive session. Moved some iron, enjoyed myself while doing it. Today's training was:

Deadlift
135x10 W/U
225x5 W/U
275x3 W/U
315x1 W/U
355x4
355x4
355x4
355x4
395x2
425x2
355x8 barely; a real grind

Tighten 'er up


425x2

Barbell Curl
bar x10 W/U
65x5 W/U
85x3 W/U
112.5x5
112.5x4
112.5x4

Smith Machine Flat Press
95x10 W/U
135x5
165x5
180x5
200x5
220x5

Completed this session in an hour and a half on the nose. Got all my Deadlift numbers on the bump today; the 8-repper was real work. I managed to grind it out, and even kept decent form on the 7th and 8th reps. I'll bump again next week.

Curls didn't move, but I'm near my limit on these, so I was pleased just to have met last session's numbers. More work to be done.

After having stalled at 240x4 on Flats last go-around, I reset all the sets back by 10% and will make another run at it. Hit my reps-across today, as expected (althought they felt a bit heavier than I was expecting; go figure), so I'll bump a nickel next week.

That's all I've got for this 'un. I'll rest over the weekend, and then hit it hard on Monday under the bar with Squats, Chinups, and Seated Presses.

PWO meal was a simple mix of 1/4 pound grilled ground sirloin, two ears of very good corn with butter, a bowl of fresh green beans (cooked with onion, garlic, dill, and bay leaf), and a glass of milk.

MASSIVE back session and a VERY strong deadlift, that broke my back reading it....This is one of my favorite journals....