Ironwill's workout log

[Bonnie]

lol @ DOMS monday Good to hear your games are flourishing.

[ironwill]

Thanks... We had an awesome time last Season, but beat everyone a little too much, I guess, as they dispersed our team to all the other teams. The only original members we have is Barbie and myself. Starting with 4 new people has its challenges, normally we only get one new person per Season, as they rate people up when you win, so you have to dump someone. We've played with the same 5 people since we took over the team, and only had to acclimate the sixth person. Fun, either way....

Mon. 3-7-11

Draper 5x5, Week 7, Day 1

Squat

65x8
130x6
145x4
165x3
180x1
195x3
195x3
195x3

Bench

60x8
120x5
140x4
155x3
170x3
185x3

Seated CG Row

65x8
130x5
150x4
170x3
185x3
200x3

Late posting this as we had a "mini" ice storm, and lost power! Stoked, it's back on. Boys kept saying "where doing things like in the olden days"... Pretty sore from Sunday, right hip ping...:rolleyes: the usual shoulder discomfort, abs are spent from hitting.

3 rep PR on Bench. Really strict form with slight pause at the bottom. These felt great, and I feel ready for next weeks increase.

3 rep PR on Seated Close Grip Row. Form not as perfect as I would like, I do lean forward to just before the stop when I do these, so maybe a little more backward motion than I wanted. 200 is the most I've ever Rowed, so expected these to come hard.

[ironwill]

Tues. 3-8-11

Draper 5x5, Week 7, Day 2, First Half

Deads

95x8
170x6
195x4
220x3
240x1
260x3
260x3
260x3

Mil. Press

45x8
60x6
70x4
75x3
85x1
90x3
90x3
90x3

Pretty short and sweet today. Very sore, right hip ping, but got through it. Hip stopped me last time I was progressing with Deads, and doing VB at the same time. Hoping for good recovery before next Tues.

[ironwill]

Wed. 3-9-11

Draper 5x5, Week 7, Day 2, Second Half

Squat

55x8
110x6
130x4
145x3
155x1
170x3
170x3
170x3

CG Chin

60x8
120x6
135x4
155x3
165x1
175x3
175x3
175x3

Getting more accustomed to the morning workout. Weights felt light, so nice pause at the base, with slow return. Concentrate on Squat form, felt real good today, stayed back, and kept the weight on my Quads, not my back. Shoulders have adjusted to no sissy pad.... Soreness has diminished some. Will likely try Drop Sets again on Sat. Really liked how it felt, and I don't think it slowed me down any.

[Fygle]

Nice work Will! What's CG chin?

[Bonnie]

close grip ?..I was stumped for a minute on that one too.

[ironwill]

Nice work Will! What's CG chin?

Hey thanks!!

Close Grip Chin.

Doing them on the cable machine in order to stick with the weight designed by the program, but anxious to get up to BW....Winter Fatty, I'm up to 197lbs.

[ironwill]

Thurs. and Fri. 3-10-11/ 3-11-11

Rest and Recovery (Muscle building... at work!!

Curious if I'll hit 200 lbs. before the cut begins.

[ironwill]

Sat. 3-12-11

Weight 198.4...

Draper 5x5, Week 7, Day 3

Squat

75x8
145x6
165x4
185x3
205x3
220x3 (155x10) Drop Set

Bench Press

55x8
105x6
120x4
135x3
150x1
160x3
160x3
160x3 (135x12)

Seated CG Row

55x8
115x6
130x4
150x3
160x1
175x3
175x3
175x3 (115x4)

Standing BB Curl

12x60
10x60
8x60

SS with 60 sec. rest between sets

Tricep Pressdown

12x60
12x60
8x60

This was a great workout overall. I didn't have as much energy as last Saturday, but went ahead with the drop sets just the same. Right shoulder ping was burning by the end.....annoying. The spreadsheet had me stay at 160 on Bench this week, no increase until next week, not sure what that's about. Certainly felt like I could have added 5. Thinking about muscle fiber engagement, as once I get to 185 on Squat, it feels like I can't do more, like I really have to push, but add weight, and I CAN do it. By maxing out, and adding weight, I'm engaging more muscle, and I think that's what I've been missing the past year, not continuing to add weight because It FELT like I was maxed out, but really wasn't. Pretty sure I've read, that the muscle only engages as much fiber as it needs at 100% to do the job at hand, it doesn't engage ALL the fiber at, say 20% to do the job. Maybe I'm wrong.

3 rep PR on Squat, was stoked to handle 220. Next Saturday will be 225 (2 plates) which matches the most weight I've ever had on my shoulders, even in the past. Anything after 225 will be my lifetime best. I don't remember ever squatting 230......

3x3 PR on Row. These felt really good. I'm hoping for super strict form with 205 on Monday!

[Boss Man]

Looks like a possible mental thing rather than physical, on the Squats.

[Bonnie]

I actually noticed last week when doing 8 sets of 3 there was a mental edge to the amount of weight I can lift.

[ironwill]

Looks like a possible mental thing rather than physical, on the Squats.

I actually noticed last week when doing 8 sets of 3 there was a mental edge to the amount of weight I can lift.

I think your both right. The program has me add 5 lbs. every week, except for the De-load week, and so far I've been able to do it, with good form. I have these doubts, and am sort of surprised when it goes up!!

[ironwill]

Sun. 3-13-11

Cardio--5 Volleyball games to 21. Lots of drama, didn't get the wins we wanted, but got some great exercise!!


Monday, 3-14-11

Draper 5x5, Week 8, Day 1

Weight 198.2

Squat

65x8
135x6
145x4
165x3
180x1
195x3
195x3
195x3

Bench

65x8
125x5
145x4
160x3
175x3
190x3

Seated CG Row

70x8
135x5
155x4
175x3
190x3
205x2

3 rep PR on Bench.

2 rep PR on Row. I pulled the third rep real clean, but couldn't get the handle to touch my stomach, about an inch away, so didn't count it. Very Close.

Good workout, considering I feel wrecked from Sunday, and possibly some DOMS from Sat. Patillar tendon was bugging from all the jumping. Squat was slow, and easy, got through them pretty easy. Repeat weight from last week. One more week to increase weight then a Max out session in Week 11 to generate numbers for the next run.

Officially started to cut today. Weight exceeded 198, and waist size at 36-7/8. I had intended to start April 1st, but it's time. Last year I was at 196 when I started. Will be cutting mostly carbs, and planning on calories around 2000, and Macros of 40C, 40P, 20F. Hoping it doesn't throw off the final week of 5x5, thinking a couple of lbs. won't matter.

Calories--2085............Macros--46C, 34P, 20F First day counting, so off a bit. Will tweak some things tomorrow, and see how my energy level is!!

[Boss Man]

Calories will only be the male average, which is for sedentary men. So what you could do is reduce Carbs, then replace the calories with more healthy Fats.

The body will want the energy for training, but not get enough Carbs and resort to using Fat as a way forward. Having the healthy fat shouldn't cause much storage if any, certainly if you're lucky, less fat storage compared to fat utilisation, resulting in reduced Fat levels.

[ironwill]

Calories will only be the male average, which is for sedentary men. So what you could do is reduce Carbs, then replace the calories with more healthy Fats.

The body will want the energy for training, but not get enough Carbs and resort to using Fat as a way forward. Having the healthy fat shouldn't cause much storage if any, certainly if you're lucky, less fat storage compared to fat utilisation, resulting in reduced Fat levels.

I love the sound of less fat storage, and more fat utilization.....