Ironwill's workout log

[ironwill]

Tues. 3-15-11

Draper 5x5, Week 8, Days 2, First Half

Weight--196.4

Deads

95x8
175x6
200x4
225x3
245x1
265x3
265x3
265x3

Mil. Press

30x8
60x6
70x4
75x3
85x1
90x3
90x3
90x3

Short and sweet. No problem on either lift. Biggest issue was adjustments to diet, and figuring where I need to be calorie/macro wise to get where I want to be. I did a measurement BF test, and it came in at 19% BF, which I think is close. 2lb. weight loss, but don't expect that everyday, could be up tomorrow. Need to get some more good fats in!!

Calories--2100, Macros--40C, 41P, 19F

[Boss Man]

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

Yes, I suspect that might have floated your boat

[ironwill]

Wed. 3-16-11

Draper 5x5, Week 8, Day 2 Second Half

Weight--195.6

Squat

55x8
110x6
125x4
140x3
155x1
165x3
165x3
165x3

CG Pulldown (Warm-up)
60x8
120x6
135x4
155x3
165x1

CG Chins

BWx3
BWx3
BWx3

Great morning!! Everything went up real easy. Did BW Chins instead of Seated cable Pulldowns. BW was 195 this morning, as opposed to the 180 the program called for, not sure that was the right thing to do, but I did it. Might be time to get a belt to hang some weight from...

Time to complete this one was 39 minutes.....give or take a second or two.... Bonnie had asked, so decided to time this one.

[ironwill]

Sat. 3-19-11

Draper 5x5, Week 8, Day3

Weight--196.8

Squat

75x8
150x5
170x4
190x3
210x3
225x3

Bench

55x8
110x6
125x4
140x3
155x1
165x3
165x3
165x3

Seated CG Row

60x8
120x6
135x4
155x3
165x1
180x3
180x3
180x4

Everything here felt great. Pulled one extra on the Row, as this is the area I am struggling the most on PR's. Working on getting calories adjusted so I can drop 1-2 lbs. a week. June 1 is the goal day to be cut for Summer. Skipped Drop Sets, and Arm Superset, as I was asked to sub for a VB team tomorrow, plus own regular games. 10 games to 21 will be torture. Going to be a very physical 4 days off.....bring it!!!!

3 Rep PR on Squat. Stoked to squat 2 plates. This matches the most I've ever lifted now or in the past. Next week will be the most weight I've ever put on shoulders....

3x3 PR on Bench. No problem here, always a super close watch on form to avoid right shoulder ping.

3x3 PR on Row. Super happy with the weight I'm pulling on these, but it is coming the hardest of anything!!

[Fygle]

Nice progress!

[Boss Man]

Simple way to adjust calories.

Remove 10g Carbs from each meal and replace with around 4-5g Fat, (36-45 calories), so you're eating pretty much a maintenance amount, but with different ratios.

The lost carbs will create a deficeit that Fat should be used to make up for.

As long as you're Carbs aren't going too low, you'll be fine.

[ironwill]

Nice progress!

Thanks!! Really enjoying the 5x5!!

Simple way to adjust calories.

Remove 10g Carbs from each meal and replace with around 4-5g Fat, (36-45 calories), so you're eating pretty much a maintenance amount, but with different ratios.

The lost carbs will create a deficeit that Fat should be used to make up for.

As long as you're Carbs aren't going too low, you'll be fine.

Sounds good. Always an adjustment, I haven't kept track of calories or macros since like September, just tried to eat good quality food.

[ironwill]

Sun. 3-20-11

Cardio--10 games of VB to 21. Played from 2-5:30pm. Going to pay for this!!

Mon. 3-21-11

Draper 5x5, Week 9, Day 1

Weight--196.6

Squat

65x8
115x6
150x4
170x3
185x1
200x3
200x3
200x3

Bench

65x8
115x5
145x4
165x3
180x3
195x3

Row

70x8
140x5
160x4
180x3
195x3
210x2

Super sore today, patilla tendon was bugging during the Squats from all the jumping on Sunday. Worked through them slow, and got them all.... Tracking diet, and planning roughly 2lb. per week loss to get to goal by June 1. This week marks the end of increases, next week is active rest and recovery methods, and 1 rep lifts equal to this weeks 3 rep pulls. Then Week 11 is lift to failure to generate #'s for another run.

3x3 PR on Squat. Painful on the sore knees, but pushed through.

3 Rep PR on bench.....YAY. This felt great, despite sore shoulder from hitting on Sunday. Perfect form with pause at the bottom. Groaned heavily on the last one.

2 rep PR on Row. Rep 3 was 1/2 pull, just couldn't get it all the way clean. Not counting the weight of the cradle that holds the free weights.[/QUOTE]

[ironwill]

Tues. 3-22-11

Draper 5x5, Week 9, Day 2, First Half

Weight--195.2

Deads

95x8
180x6
205x4
230x3
250x1
270x3
270x3
270x3

Mil. Press

30x8
60x6
70x4
75x3
85x1
90x3
90x3
90x3


No issue here. Everything felt great. Watching calories close. Dropped 3 lbs. in 8 days, need to slow it a bit, though it seems to fluctuate a lot.[/QUOTE]

[ironwill]

Wed. 3-23-11

Draper 5x5, Week 9, Day 2, Second half

Squat

55x8
98x6
135x4
145x3
155x1
170x3
170x3
170x3

CG Pulldown/Chin

60x8
120x6
140x4
155x3
170x1
(BW+5)x3
(BW+5)x3
(BW+5)x3

Morning workout. Knee still a bit sore, but no problem. Squats felt strong, with small pause at the bottom. Added a 5 pounder to belt on the chins, that really felt great to power up the body. Feels way better than the cable pulldowns. Something about pulling up your own body feels more natural.

PR on chins. I've never done them with weight added. BW was 195.2 lbs.

[Boss Man]

Good job fella. The hard work is finally paying off some more. Be proud of yourself, you deserve it. You're working really hard to achieve your goals and you're a positive example to a lot of other guys out there .

Hopefully things will continue to come good for you. Stick at it and keep believing in yourself. It's never easy but it's the life many of us lead and it's the right life.

[ironwill]

Good job fella. The hard work is finally paying off some more. Be proud of yourself, you deserve it. You're working really hard to achieve your goals and you're a positive example to a lot of other guys out there .

Hopefully things will continue to come good for you. Stick at it and keep believing in yourself. It's never easy but it's the life many of us lead and it's the right life.

Hey thanks Boss. I appreciate the words of encouragement. It's certainly been a fun journey, and I enjoy it. One of the joys of getting older, is being more disciplined to stick with things long term. The 5x5 has been the best thing I've done since Full body.



Sat. 3-26-11

Draper 5x5, Week 9, Day 3

Squat

75x8
150x5
175x4
195x3
215x3
230x3

Bench

55x8
115x6
135x4
145x3
155x1
170x3
170x3
170x3

Seated CG Row

60x8
120x6
140x4
155x3
170x1
185x3
185x3
185x3

Everything went right by the numbers. Second rep on the 230 Squat, I was to close to the rack, and caught the underside of the right weight rest, so that was a bit of a bobble, but I pushed it up, slid foot back a hair, and got the third one. When your focused, and something like that interrupts, it got BP up, so the third one was a push, but I was ticked, so it went up.....

3 rep PR on Squat. I believe this is the most weight I've ever had on shoulders, handled it with great form, other than the bobble, and with a slight pause at the bottom.

3x3 PR on Bench. This went real smooth, and I felt I easily had the power to move it. Pause at bottom.

3x3 PR on Row. These were perfect form. No rocking, and was able to pull and hold the handle against abs.

This was certainly a peak day for me. The program levels off here, next week is a smaller version of this week, then the following week is maxing all lifts to measure total progress, and generate numbers, if I decide to go for a second run, or as Al would say, a Second Blast

[Fygle]

Looking strong in your new profile pic!

[ironwill]

Looking strong in your new profile pic!

Hey thanks. About 195 in the pic, and starting to cut for the Summer.

[ironwill]

Mon. 3-28-11

Draper 5x5, Week 10, Day 1

Deads

90x8
180x6
205x4
230x3
250x1
270x3

Mil. Press

30x8
60x6
70x4
75x3
85x1
90x3

CG Pull-downs/Chins

60x8
120x6
140x4
155x3
170x1
(BW+5)x3

I guess this is a resting week, pretty light work. No problems, despite totally torquing the tendon to ring finger trying to get an oil filter loose. It was in a really tight spot, and I put all I had on it. Palm of hand sore, and up forearm, but tolerable pain, so was able to finish everything. Off to a training conference for two days, so will get the second day of this two day lifting week in on Friday. Then next week is max out week.