Ironwill2008 V2.0

[hazto]

Solid work bill, nice way to kick off the new week.

[cmoore]

Like a metronome. Always set to awesome...

[HoustonTXMuscle]

Awesome return from the deload, especially the weights and reps on those front squats and chinups, Bill.

[brucedelaney]

Great lifts Bill, your journal is always good motivation!

[mharrislove]

Like a metronome. Always set to awesome...

^^^Well said! So much this.

[ironwill2008]

Admirin' all three lifts.

I just know front squats are hard, I don't do them. Good work!
LP's are right up there!
Awesome ROM for chins I try to emulate.
Your shoulder presses impress the heck out of me as I can barely get to the weights you do.


Excellent job Will, once again.

Thanks, Brian. I'm working hard to keep things moving forward; just picking up one rep for an entire workout is a victory for me.

Doing Fronts on a Smith eliminates the part of the exercise that doesn't directly contribute to quad growth--trying to balance the bar. All the work then goes to the target.

Nice start to the week Bill, and a nice comeback off deload.

Good job adding a rep on the Front Squats.

Thanks, Jim. I expected to have a good day, and I did.

That 1 rep made my day!

Solid work bill, nice way to kick off the new week.

Thanks, David. I've always found that having a good first session for the week carries on to the remaining sessions, and that just a little more effort put forth on that session pays extra dividends.

Like a metronome. Always set to awesome...

LOL. Thanks, C; I appreciate the comment. I'm just trying to keep it moving in here!

Awesome return from the deload, especially the weights and reps on those front squats and chinups, Bill.

Hey Bob, thanks. I've got just about everything at it's limit, but I still feel like can eke out a rep here and there.

My original Chinup goal was to get back to a set of 5 @90. That sure seems like a long way off!

Great lifts Bill, your journal is always good motivation!

Thanks Bruce, I appreciate that.

Motivation in these journals works both ways; we all help to keep each other moving in the right direction.

^^^Well said! So much this.

Thanks, Mike. Just picking up a rep is a win for me!

[-Lucifer]

Appreciate the link, Bill. I don't order stuff online anymore, but if I change my mind, I'll be sure to use that link.

I always wear bike shorts too (they're called 'cycling shorts' or 'tights' over here), but mine are done now and I need new ones. I honestly thought they would last longer, lol. I guess Nike wants you to buy their stuff more often.

[ironwill2008]

Worked hard to move forward today. And although the numbers don't reflect it, I still feel like progress was made. Today's training was:

Barbell Lunge
bar x5 W/U
bar x5 W/U
95x3
135x3
185x3
225x3
295x2

295x2 Barbell Lunge

225x2 backoff set

225x2 backoff set

barbell Row
bar x10 W/U
135x5
185x5
205x5
225x5
225x5

Smith Machine Low Incline
95x10 W/U
135x5
155x5
175x5
205x5
235x3

185x7 backoff set


I completed this session in an hour and ten minutes. I managed a double on the top set of Lunges again, but still shaky. The backoff set was also limited to a double. More work to be done here if I'm going to eventually reach my goal of a solid triple @295.

Again, I stuck with 225 for two sets of Rows. This has proven to be the sweet spot for me on this lift, so starting next week, rather than ramp-up to that load, I'll rearrange my warmup sets and then start working on 3x5 at 225.

Inclines once again were stuck at three reps. I'll decide by next Wednesday whether or not to reset this lift; I'm leaning heavily in that direction.

That's all for this 'un. I'll rest tomorrow, then get back in on Friday to work on advancing Romanian Deadlifts, Curls, and Flat Presses.

PWO meal was a standard red meat version; 1/4 pound of grilled ground sirloin, a baked potato, and a very good spinach salad with mushrooms,Kalamatas, grape tomatoes, and feta cheese.

[ironwill2008]

Appreciate the link, Bill. I don't order stuff online anymore, but if I change my mind, I'll be sure to use that link.

I always wear bike shorts too (they're called 'cycling shorts' or 'tights' over here), but mine are done now and I need new ones. I honestly thought they would last longer, lol. I guess Nike wants you to buy their stuff more often.

I rarely buy stuff online either, -L. On the rare occasion when I do, I use paypal; IMO, it's much safer than handing over a credit card number to who-knows-who at the other end.

I got burned by Chase to the tune of about $375 a couple of years ago, so I'm pretty gun-shy.


I'll also NEVER use or recommend any of Chase's credit cards or services. They're a bunch of ganefs, and their customer "service" is a very bad joke.

[-Lucifer]

You know what I dislike about this log? I can never give you any 'advices'.

I rarely buy stuff online either, -L. On the rare occasion when I do, I use paypal; IMO, it's much safer than handing over a credit card number to who-knows-who at the other end.
I got burned by Chase to the tune of about $375 a couple of years ago, so I'm pretty gun-shy.
I'll also NEVER use or recommend any of Chase's credit cards or services. They're a bunch of ganefs, and their customer "service" is a very bad joke.

When I had a credit card, I'd only use it on the sites I trusted (Amazon, eBay etc). I've also heard about some people getting ripped off via Western Union. It sucks when they protect the fraudsters and can't/won't track them down.

[brucedelaney]

Lunges, Rows, Low Incline Press.... All good stuff Bill... How's it feel to be back to doing work weights?

[ironwill2008]

You know what I dislike about this log? I can never give you any 'advices'.

Lulz. I'm still learning, -L, same as everyone else here.

When I had a credit card, I'd only use it on the sites I trusted (Amazon, eBay etc). I've also heard about some people getting ripped off via Western Union. It sucks when they protect the fraudsters and can't/won't track them down.

I used to buy stuff online all the time, several years ago. I assumed my Chase MasterCard (which I had carried for almost 25 years with never an incident, would, as they promised, cover me if there were any instance of fraud on my account. A subsequent, year-long, unsuccessful battle with their customer "service" department to try to get a fraud charge resolved proved that promise to be nothing more than a lie.





Chase is a crooked company run by scam artists. I'll never do business with them ever again on any level.

Lunges, Rows, Low Incline Press.... All good stuff Bill... How's it feel to be back to doing work weights?

Thanks, Bruce. It's good to be doing work again.

[terman1]

Thanks, David. I've always found that having a good first session for the week carries on to the remaining sessions, and that just a little more effort put forth on that session pays extra dividends.

So much truth to this ^^^^^

Again, I stuck with 225 for two sets of Rows. This has proven to be the sweet spot for me on this lift, so starting next week, rather than ramp-up to that load, I'll rearrange my warmup sets and then start working on 3x5 at 225.

I certainly know this feeling. I finally got my top set of Romanians up to 300 at the end of last month and they haven't budged in three sessions. I'll likely use a similar strategy.


Rest up, enjoy your day off and get ready for a great day on Friday!

[irongrandpa]

Lulz. I'm still learning, -L, same as everyone else here.




I used to buy stuff online all the time, several years ago. I assumed my Chase MasterCard (which I had carried for almost 25 years with never an incident, would, as they promised, cover me if there were any instance of fraud on my account. A subsequent, year-long, unsuccessful battle with their customer "service" department to try to get a fraud charge resolved proved that promise to be nothing more than a lie.





Chase is a crooked company run by scam artists. I'll never do business with them ever again on any level.










Thanks, Bruce. It's good to be doing work again.

Bill, I've had a unionplus mastercard for 12yrs. or longer and they've been very helpful two different times I've had an issue, I'd highly recommend them.

[The Shoeless Wonder]

wow, i havent seen a 35lber in forevers

[ironwill2008]

I certainly know this feeling. I finally got my top set of Romanians up to 300 at the end of last month and they haven't budged in three sessions. I'll likely use a similar strategy.

There's always something that can be used to get a valued lift moving again. A simple deload will often work, as will resetting the lift 10-20% lighter and starting over. A change in set and/or rep scheme will also work. Any and all of these tactics can be augmented with micro-loading as well.

When all these attempts fail (and eventually everything will), it's time to move to a different but similar exercise and start working on it. Then, at some point in the future, the previously-stalled lift can be brought back into the routine for a fresh start.

Bill, I've had a unionplus mastercard for 12yrs. or longer and they've been very helpful two different times I've had an issue, I'd highly recommend them.

Thanks, Bob.

I jumped over to Discover, and have had no problems. I've had several contacts with their Customer Service, and all have been satisfactory.

wow, i havent seen a 35lber in forevers

I've got 6 of them that I've acquired along the way over the years. A pair of them will come in handy occasionally in lieu of several pairs of smaller plates (I don't like swapping small plates around, and would rather just deal with the largest common denominator).

[brucedelaney]

I've got 6 of them that I've acquired along the way over the years. A pair of them will come in handy occasionally in lieu of several pairs of smaller plates (I don't like swapping small plates around, and would rather just deal with the largest common denominator).

When I got my York G2's I opted to not get the 35's at the time. Sometimes I think it would be nice to have at least one pair though... I guess I can always stop up there one day, I only live about 40 minutes away from the factory.

[ironwill2008]

Topped off the training week with a good effort. Today's training was:

Romanian Deadlift
bar x15 W/U
135x5 W/U
225x3
275x3
315x3
365x3
405x1

Barbell Curl
bar x10 W/U
65x5 W/U
85x3 W/U
115x4
115x4
115x3

95x7 backoff set


Smith Machine Flat Press
95x10 W/U
135x5
165x5
185x5
205x5
235x4

185x8 backoff set


Finished off this session in an hour and five minutes. My lower back had some tightness in it all day, and it didn't seem to loosen up during training, so I settled for a single rep on the top set of Romanians. I'll work to get back to a double next week.

Picked up a rep on the 2nd work set of Curls. Dropped one on the backoff set. A fair tradeoff, IMO.

Flat Presses didn't move today. I'm fairly certain I'll need to reset Wednesday's Inclines to get these, as well as the Inclines, moving forward again.

That's all I have for this session and this week. The weekend will bring rest days, then I'll train on Monday with Smith Fronts, Leg Presses, Chinups, and Seated Presses.

PWO meal was a pair of crab cakes, a baked potato with butter, a small salad, and a glass of milk. Just out of the shot was a big jar of extra-spicy cocktail sauce.

[ironwill2008]

When I got my York G2's I opted to not get the 35's at the time. Sometimes I think it would be nice to have at least one pair though... I guess I can always stop up there one day, I only live about 40 minutes away from the factory.

You can get by without them just fine if you don't want to spend the cash, Bruce. There are quite a few fitness centers that don't stock 35s any more either.

[hazto]

Nice way to finish out the week, 405 x 1, enjoy the weekend.

[Lou1se]

There's always something that can be used to get a valued lift moving again. A simple deload will often work, as will resetting the lift 10-20% lighter and starting over. A change in set and/or rep scheme will also work. Any and all of these tactics can be augmented with micro-loading as well.

When all these attempts fail (and eventually everything will), it's time to move to a different but similar exercise and start working on it. Then, at some point in the future, the previously-stalled lift can be brought back into the routine for a fresh start.

A lot of helpful tips in there You're not benching using the Smith Machine!? I see a lot of people shake their heads on that one but I like to do do them in there too Nice deadlifting btw! Enjoy your weekend.

[mharrislove]

Again, I stuck with 225 for two sets of Rows. This has proven to be the sweet spot for me on this lift, so starting next week, rather than ramp-up to that load, I'll rearrange my warmup sets and then start working on 3x5 at 225.

On board with this strategy; increased work capacity, FTW.

Flat Presses didn't move today. I'm fairly certain I'll need to reset Wednesday's Inclines to get these, as well as the Inclines, moving forward again.

I was wondering if you were going to go this route; looking forward to seeing how the inclines treat you.

[ironwill2008]

Nice way to finish out the week, 405 x 1, enjoy the weekend.

Thanks, David. I would have preferred to have made it a double, but my lower back was advising me that yesterday wasn't the day for it.

Have a good weekend yourself.

A lot of helpful tips in there You're not benching using the Smith Machine!? I see a lot of people shake their heads on that one but I like to do do them in there too Nice deadlifting btw! Enjoy your weekend.

Hi, Lou1se! Thanks!

Lulz @ the Smith Machine hate often demonstrated on this site. For bodybuilders, I can't really think of a valid reason against using a Smith for specific training.

Enjoy your weekend too.

On board with this strategy; increased work capacity, FTW.

Yep. I've found that, with that lift especially, there isn't a lot of point adding weight and then losing contact with the target as a result. I'll hover just under that limit and do more sets instead. When that stops working, I'll switch back to T-bar rows, cut the weight, and do 3-4 sets of higher reps.

I was wondering if you were going to go this route; looking forward to seeing how the inclines treat you.

I need to make a change, Mike. Both lifts have stagnated.

What I'd rather do is go back to dumbbells on the Inclines, but I just don't have enough faith in my grip to use enough weight to get the reps down around 6-8 where they'll work for me. I might still eventually use whatever I can though, and just rep out 2-3 sets.

Thinking "out loud" here.

[2nd_chance]

4-plate romanians... nice

Bill, what exercise do you find that hits the sweep of the quads best?

[ironwill2008]

4-plate romanians... nice

Thanks, David. I'm working hard to get 'em to three reps.

Bill, what exercise do you find that hits the sweep of the quads best?

Machine Hacks or Smith Fronts with the feet very close together (~6") should work that area about as much as your own body mechanics will allow. Either will take some experimenting to find what's optimal.

[BergMuscle]

Just dropping by to see the good work getting done this week. Solid strong sessions there.

[-Lucifer]

Romanian Deadlift
365x3
405x1

Barbell Curl
115x4
115x4
115x3

Excellent. Seeing all that heavy pulling is making my CNS weep.

I have used the Smith machine to do incline presses and I liked it, however, I prefer using DB's when it comes to hitting the upper body. You make sure you hit each side equally, and you'll also never get pinned under the bar (crucial for me as I train alone).

The Smith isn't bad if you know what you're doing, but beginners should stay away from it, in my evil opinion. Better to build strength and size using free weight movements first.

[2nd_chance]

Machine Hacks or Smith Fronts with the feet very close together (~6") should work that area about as much as your own body mechanics will allow. Either will take some experimenting to find what's optimal.

This is what I was thinking Bill... amazing that such a big muscle could be so hard to directly hit.

[drudixon]

Hey Bill. Been in looking, should have been posting. Love the progress. One rep at a time. Great to see. Kudos!

[ironwill2008]

Just dropping by to see the good work getting done this week. Solid strong sessions there.

Hey, Dan! Thanks! I'm still working to move forward even if the increments are small. Work is still work!

Excellent. Seeing all that heavy pulling is making my CNS weep.

Heavy pulls will build mass/strength for sure, but there's no way around the effort involved!

I have used the Smith machine to do incline presses and I liked it, however, I prefer using DB's when it comes to hitting the upper body. You make sure you hit each side equally, and you'll also never get pinned under the bar (crucial for me as I train alone).

The Smith isn't bad if you know what you're doing, but beginners should stay away from it, in my evil opinion. Better to build strength and size using free weight movements first.

I agree that beginners should stick to using the most basic, most -effort-inducing tools available----free weights. Noobs don't have "weak areas" or "specific training targets;" they need to work everything, and do it in the most efficient manner possible.


I also feel that dumbbells are probably the best way for bodybuilders to work chest; if nothing else, shoulder joints will last much longer using 'bells compared to using a bar for most of us.

























My opinion on using the Smith machine, in regards to the popular arguments against it's use:



Having posted in 457,000 Smith machine threads on this site, the three most often used arguments against the machine are:

*Uninvolvement of the 'stabilizer muscles.'

Well, duh; that's the whole point of using the machine in the first place--to put more work on the stronger target muscle, and not have it's level of stress be limited by smaller, weaker surrounding muscles.

Any muscle that doesn't get worked during the exercise performed on the Smith will get it's turn in some other exercise in any well-thought-out routine. A good bodybuilder leaves no stone unturned.






*Motion is limited to a fixed path.

Correct again. But why this is claimed to be a disadvantage when talking about the Smith is beyond me. After all, just about every other piece of gym equipment does the same thing, including the much-heralded (and rightly so) HammerStrength equipment. Why is a "fixed path" bad on the Smith, but good on the HS stuff, or a Leg Press, or Hack squat machine, or anything else?

When I ask this question in the Smith 'hate' threads, the reply is one cricket chirping.






*Repetitive Injury possibility with the Smith.

As above, what's so different about this on a Smith as opposed to any other gym machines? And even if it actually were a factor, all that need be done to avoid it is to slightly shift the hand, foot, or bench position, or bench angle, etc., between sets. Voila, we've just created a "different" path!

This is what I was thinking Bill... amazing that such a big muscle could be so hard to directly hit.

And I think that might also be part of the problem in regards to trying to work a certain portion of the quads--they're so strong and work so well in harmony with each other (speaking of the 4 individual muscles that comprise the quadriceps) that it's very difficult to shift the work even slightly from one part of the group to another.

Hey Bill. Been in looking, should have been posting. Love the progress. One rep at a time. Great to see. Kudos!

Thanks, Dru. You're right--one rep at a time, and that's all that's required.