Ironwill2008 V2.0

[allergic2rice]

hey Bill, I don't really post in here, but have been sub'd and lurking for a while.
Very strong deadlifts, I love the progress you're making on those pulls.

I wanted to ask, do you find/have you found your age to be a somewhat difficult factor in terms of heavy lifting? Like frequent joint pains, etc?

[SteveR40]

Good last couple days Bill. Your BB row looks strong and nice job with the bump on the lunges.

[ironwill2008]

No doubt.

Well done.

Thanks Jim.

I always look forward to late Fall and the low rep work I do at that time. This year, I stripped things down further than I have since the last time I ran one of Starr's programs (about 5 years ago, IIRC), and it's been a blast. I'm already looking ahead to next Fall when I'll probably do this exact same routine again.

hey Bill, I don't really post in here, but have been sub'd and lurking for a while.
Very strong deadlifts, I love the progress you're making on those pulls.

Hey, thanks! I've been able to make a little bit of progress, and I plan on turning that into some extra reps at some higher rep counts in a month or so.

I wanted to ask, do you find/have you found your age to be a somewhat difficult factor in terms of heavy lifting? Like frequent joint pains, etc?

I haven't had a single joint (or other injury) issue caused by weight training in 19 years. I do have Arthritis (I was diagnosed about 5 years before I began training) in my shoulders, and more recently in my wrists and hands, but I credit weight training with keeping me active.

Really, the only age-related issue that I've seen change for me over all these years is my recovery ability has gradually slowed, and this is to be expected. I'll be a little more fatigued the day following a heavy workout these days as opposed to a couple of years ago. But as far as aches and pains, I don't get them; I'll awake tomorrow morning after my usual 6 1/2 hours of sleep, hop right out of bed, and go about my day's business.





Thanks for visiting my journal.

Good last couple days Bill. Your BB row looks strong and nice job with the bump on the lunges.

Thanks, Steve. I have had a good run this last few days, and I expect it to continue.

I'm finally hitting my stride on BB Rows; they've always been my toughest exercise to feel in the target muscle, but this last couple of sesions with them, they're working well.

[SteveR40]

I'm finally hitting my stride on BB Rows; they've always been my toughest exercise to feel in the target muscle, but this last couple of sesions with them, they're working well.

I have had this as well. I find that when I start to miss the target area I am either going too heavy or my form is way off. Form being, I am too verticle in my stance and start to target shoulders vs. lats.

[ironwill2008]

I have had this as well. I find that when I start to miss the target area I am either going too heavy or my form is way off. Form being, I am too verticle in my stance and start to target shoulders vs. lats.

The key for me is to forget about my hands/grip (I'll use straps on the heavier sets), and concentrate on moving my shoulders forward at the beginning of the rep, and then pulling them back as far as possible (like I'm trying to make them touch in the middle of my back) at the top of each rep.

[wedjim]

The key for me is to forget about my hands/grip (I'll use straps on the heavier sets), and concentrate on moving my shoulders forward at the beginning of the rep, and then pulling them back as far as possible (like I'm trying to make them touch in the middle of my back) at the top of each rep.

Glad to read that will. Always a thinking BBer solid workouts AND very little ego training. I see so many putting focus on straps vs. no straps rather then the work. I found myself worrying that I was using them. Then I came to a conclusion that works for me.
It's important to improve grip over time, but it's more important to work the muscle your focusing on.

Unless they have a BBer hand strength or symmetry competition I missed?

[billb7581]

No Jumping Jacks, or beach day? Unsubbed!

[mastersfreak63]

Props to you my friend, I always like visiting your journal. You put in a lot of solid work.

[ironwill2008]

Glad to read that will. Always a thinking BBer solid workouts AND very little ego training. I see so many putting focus on straps vs. no straps rather then the work. I found myself worrying that I was using them. Then I came to a conclusion that works for me.

Unless someone is training to compete in an event that doesn't allow straps (such as most powerlifting federations), it makes no sense to limit that person's back work to only a load his hands can hold. A logical tactic is to go strapless until grip begins to be affected, then strap-up and continue overloading the back muscles.

It's important to improve grip over time, but it's more important to work the muscle your focusing on.

Agreed.


Something else to consider; grip is still being worked, even with straps; they alone don't hold the bar during a set.

No Jumping Jacks, or beach day? Unsubbed!

Sorry, Bill. That's too hardcore for me. I'll stick to the easy stuff.

Props to you my friend, I always like visiting your journal. You put in a lot of solid work.

Thanks; I appreciate the comment.

And thanks for visiting my journal.

[billb7581]

Unless someone is training to compete in an event that doesn't allow straps (such as most powerlifting federations), it makes no sense to limit that person's back work to only a load his hands can hold. A logical tactic is to go strapless until grip begins to be affected, then strap-up and continue overloading the back muscles.

Funny you bring this up now... Not quite there yet but I am starting to come up against the limits of my ability to hold onto the bar on my stiff leg deads... was going to ask you about straps... the reps aren't the issue my hand grip strength is.

Sorry, Bill. That's too hardcore for me. I'll stick to the easy stuff.

LOL

[pcaracer]

Funny you bring this up now... Not quite there yet but I am starting to come up against the limits of my ability to hold onto the bar on my stiff leg deads... was going to ask you about straps... the reps aren't the issue my hand grip strength is.



LOL

For me, I just go as far as I can hen strap up. Today I did RDL and could only hold 315 for 5 reps before I had to set it down or drop it. Goal was sets of 6. Last 3 sets were strapped with no issues.

[FlaIronMind]

Solid work as always my friend.

Have a great weekend.

[SteveR40]

Happy Easter to you and your family Bill. Have a great weekend.

Oh... The run at the iron is not to shabby either

[ironwill2008]

Closed out the training week with a good session. Some amount of progress was made, and I enjoyed the process. Today's training was:

Deadlift
135x10 W/U
225x5 W/U
275x2 W/U
315x1 W/U
365x4
365x4
365x4
365x4
405x2

405x2

435x2 barely

435x2

365x8 wheezin' HARD




Barbell Curl
bar x10 W/U
65x5 W/U
85x3 W/U
110x5
110x5
110x5

Smith Machine Flat Press
95x10 W/U
135x5
175x5
195x5
215x5
240x4

I completed this session in about 90 minutes. Did some wheezin' between work sets of Deadlifts, and took plenty of rest time. I got my double on the top set, but as previously at this load, I barely made it. I also just got my 8 reps on the backoff set. Based on how this session went (the second at these same loads), I'll give serious consideration to cutting weight by 10% next week and then working back up again. I'm near-stalled, and need to do something to get moving again. Just staying at this same weight and beating on it isn't going to get the job done.

Got my reps-across on Curls, barely, but this was the second week in a row for 5-across, so I'll micro-load next week by adding just 2 1/2 pounds instead of the usual 5 pound jump.

Picked up a tough rep on Flat Presses, and will work hard next week to get my 5-across so I can add weight the following week.

Tht's all I have for today. I'll rest this weekend, then hit Squats, Chins (if my shoulder cooperates!), and Seated Presses on Monday.

Post-Workout meal was a carb-fest, with eggs, a couple of pieces of toast, fried potatoes, grits with butter, and a glass of milk.

[FastCatChamp]

Bill, I almost feel sorry for you knowing how tough that deadlift scheme was today.




ALMOST!

Have a great Easter weekend.

[ironwill2008]

Funny you bring this up now... Not quite there yet but I am starting to come up against the limits of my ability to hold onto the bar on my stiff leg deads... was going to ask you about straps... the reps aren't the issue my hand grip strength is.

By all means, when your grip begins to fail, strap-up and keep on working your back.

For me, I just go as far as I can hen strap up. Today I did RDL and could only hold 315 for 5 reps before I had to set it down or drop it. Goal was sets of 6. Last 3 sets were strapped with no issues.

This is what I've done for years too, Jeff. Multiple sets for multiple reps FTW.

Solid work as always my friend.

Have a great weekend.

Thank you, FIM. Same to you, my brother in the Sunshine State.

Happy Easter to you and your family Bill. Have a great weekend.

Oh... The run at the iron is not to shabby either

Thanks, Steve. It's been a very productive week of training.

Happy Easter to you and yours as well.

[ironwill2008]

Bill, I almost feel sorry for you knowing how tough that deadlift scheme was today.




ALMOST!

Have a great Easter weekend.

Hey, Gale, thanks!

I don't mind admitting that I'm glad to now be on this end of that session; it was a grind.


Happy Easter to you too, bud.

[fbcoach]

Another strong week of workouts in the books! Good Deal!

I thought I might share something with you Bill, since we both seem to be on a similar quest. You've seen my journal, and like you, one of my goals is to increase my DeadLifts. I have to be really careful due to my Spinal Pump, so safety is a major concern. I am still in the process of hitting my top working set for 1x3+. When I reach a point where my last rep is not smooth (meaning completely stutter-free with no hitches), I will continue adding weight, but change my rep scheme from 1x3 to 5x1. In other words, perform sets of singles with as much or little rest, as needed. I am sure this will bump me up another 20-30lbs over several weeks/months. Then when I decide to back cycle and re-set my weights, I may go with a 3x3 (working sets) and possibly use what I am performing for 1x3 now. I have found (in my case), that it is really just a matter of overcoming mental obstacles. Anyway, just a share....I really appreciate you sharing your journal and experience with all of us to see. Ummmm....that country breakfast-type meal looked gooodddd.

[wedjim]

Before even seeing the grub, I looked at that pic of the top dead lifts and thought to myself... that is earning a BIG meal right there!

[ironwill2008]

Another strong week of workouts in the books! Good Deal!

Thanks, Coach; it was a good week.

When I reach a point where my last rep is not smooth (meaning completely stutter-free with no hitches), I will continue adding weight, but change my rep scheme from 1x3 to 5x1. In other words, perform sets of singles with as much or little rest, as needed. I am sure this will bump me up another 20-30lbs over several weeks/months. Then when I decide to back cycle and re-set my weights, I may go with a 3x3 (working sets) and possibly use what I am performing for 1x3 now. I have found (in my case), that it is really just a matter of overcoming mental obstacles.

I've done something similar in the past; doing a series of triples rather than my usual 5-rep top set. Many different schemes will work as long as they're used in a systematic manner, and always working towards progression.

Ummmm....that country breakfast-type meal looked gooodddd.

We eat a lot of eggs here, usually at least at one meal a day. They're a favorite.

Before even seeing the grub, I looked at that pic of the top dead lifts and thought to myself... that is earning a BIG meal right there!

I went into that session having not eaten for several hours (it's just the way the day went), and by the time I was finished, I was starving. No leftovers after that one!

[terman1]

Hey Bill, just stopping by to wish you and your family a Happy Easter!

[ironwill2008]

Hey Bill, just stopping by to wish you and your family a Happy Easter!

Hey, thanks Terrence.

Same to you and your family.

[Tifflex]

Happy Easter Bill. Deadlifts look amazing; good job!

[mharrislove]

Good session, as usual, Bill. That AMAP set always gets me - even if I'm just reading - I still feel the massive effort that goes into those. The discussion on this page of the thread is good, too. I agree with you on the rationale for wraps. Also, there's lots of strategies for backing off and re-approaching a PR; like you say, bashing your head into the same wall over and over again is not really an option. So, I know that you'll make the proper adjustments.

[rpaul11]

That was one hell of a dead exhibition there Bill. As MHL mentioned...the set of 8 after all the previous work was real impressive. Its always hard backing off when you're right there, but probably a good move.

Happy Easter

[ironwill2008]

Happy Easter Bill. Deadlifts look amazing; good job!

Hi, Tiffany! Thanks; I had a good day Friday, for sure.

Happy Easter to you too.

Good session, as usual, Bill. That AMAP set always gets me - even if I'm just reading - I still feel the massive effort that goes into those. The discussion on this page of the thread is good, too. I agree with you on the rationale for wraps. Also, there's lots of strategies for backing off and re-approaching a PR; like you say, bashing your head into the same wall over and over again is not really an option. So, I know that you'll make the proper adjustments.

Thanks, MH; it was a good training session.

As far as grip issues for bodybuilders, IMO, it's any port in a storm. I'd use zip-ties, duct tape, Super Glue, or whatever it takes if I thought it would net me an extra rep!


I'm still undecided on whether or not to drop my Deadlift loads, but I'm right at a stall on Deads. I'll make up my mind between now and friday on what I'm going to do. I barely got my 465 single a week ago, barely got my 2nd rep at 435 and my 8 reps at 365 last Friday. I'm really leaning towards cutting the weight and coming back up.

That was one hell of a dead exhibition there Bill. As MHL mentioned...the set of 8 after all the previous work was real impressive. Its always hard backing off when you're right there, but probably a good move.

Happy Easter

That 8-rep set is the determining factor on whether or not to bump the load the following week. It's also the one that really shows whether or not you're actually getting stronger. It has become a real grind, as it's supposed to be.


Happy Easter to you too.

[Bo_Flecks]

As far as grip issues for bodybuilders, IMO, it's any port in a storm. I'd use zip-ties, duct tape, Super Glue, or whatever it takes if I thought it would net me an extra rep!

Man, do I ever agree with this.

I am a big proponent of establishing good MMC and concentrating on making the weight work the muscle. If I am having to concentrate on my grip, there is simply no way for me to really make those connections. But then again, I have all kinds of things in place in my laboratory of a gym to make sure I am hitting the muscles exactly the way I want .

[ironwill2008]

I am a big proponent of establishing good MMC and concentrating on making the weight work the muscle. If I am having to concentrate on my grip, there is simply no way for me to really make those connections.

For bodybuilders, this is the only way to go.

I think we've all, at one point or another in our training lives, thrown form to the wind and just worked to 'move the weight.' And while I'll admit that occasionally, that tactic is a valid way to help bust a plateau, using it as an everyday training tool is a short road to sitting on the bench, sometimes for good. At the very least, not working to target the muscle isn't going to help the image in the mirror.

[ironwill2008]

Got the training week off on the right foot with a productive session. Still a little wary of my left shoulder, so I subbed-out Pulldowns for chins, but other than that, things moved up. Today's training was:

Barbell Squat
bar x15 W/U
135x5
185x5
225x5
275x5
315x5 barely, but got it.

Chin-Grip Pulldown PWO
90x15
140x10
140x10

Smith Machine Seated Press
95x8 W/U
125x3 W/U
155x5
155x4
155x4

Completed this session in 75 minutes. Squats went well today; while that 5th rep I've been looking for was slow coming up, I still got it, and it's in the books. Other than the snail's-pace bar "speed" on that last rep, form was good; hardly any forward lean at all. I credit this to all the Deadlift work I've been putting in and what it's doing for my PC. While I hit reps-across on Squats, I'm undecided on whether or not to bump them next go-around, and will simply fly by the seat of my pants when that top set comes around next time. If I feel froggy, I'll jump/bump.

On my first body weight warmup on Chins, I could feel that tweak still in my left shoulder, so I decided to bail on the Chins, do some light Pulldowns instead, and allow whatever is screwed up in there to heal up. I figure that not working it today, plus light work during next week's deload, and the following week I should be back at 100%, and I'll get back to some Chins. At least, that's my story and I'm sticking to it.

Picked up a very tough 5th rep on the first work set of Seated Presses, and in the process avoided a three-week stall and subsequent reset. I'll redouble my efforts next time around to get to 3x5 there.

That's the deal for today. I'll rest tomorrow and then work on Lunges, Rows, and Inclines on Wednesday.

Post-workout meal was a quick-to-prepare 1/4 pound ground sirloin cheeseburger with two slices of cheddar, a small bowl of pasta salad, and a glass of milk.

[FlaIronMind]

Great session today brother and congrats on those squats. Look good.

And I has a LULZ at the pic of your meal. While it looks great, the correctly-placed fork and knife alongside a nicely stacked burger reminded me of:


“I'm eating my dessert. How do you eat yours, with your hands?”