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Old 04-22-2012, 11:45 AM   #1
IronWill
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Default IronWill's Training Log

Deadlift

Week 1 65 80 95 105 115
Week 2 65 85 100 115 125
Week 3 65 95 105 125 135
Week 4 75 95 115 135 140
Week 5 75 95 115 135 145
Week 6 75 95 115 135 150


Squat

Week 1 65 80 95 105 115
Week 2 65 85 100 115 125
Week 3 65 95 105 125 135
Week 4 75 95 115 135 140
Week 5 75 95 115 135 145
Week 6 75 95 115 135 150


Bench Press

Week 1 65 80 95 105 115
Week 2 65 85 100 115 125
Week 3 65 95 105 125 135
Week 4 75 95 115 135 140
Week 5 75 95 115 135 145
Week 6 75 95 115 135 150

Dips

As many as possible

Row

Week 1 55 60 65 70 75
Week 2 55 65 70 75 80
Week 3 55 70 75 80 85
Week 4 55 65 75 85 90
Week 5 55 65 75 85 95
Week 6 55 65 75 85 100

Pull Ups

As many as possible

Military Press

Week 1 55 60 65 70 75
Week 2 55 65 70 75 80
Week 3 55 70 75 80 85
Week 4 55 65 75 85 90
Week 5 55 65 75 85 95
Week 6 55 65 75 85 100

The highlighted lines are the current week. I am running this 3 days a week.

This week I moved Deadlift in front of Squat based on this article over at M&S: Real Results Pull, Squat, Press Fullbody Workout

I have also added in Dips and Pull Ups based on this article over at M&S: Maximize Your Gym Time: A Look At The Most Productive Muscle Building Exercises

Anyway, looking forward to hearing your input.

Last edited by IronWill; 04-23-2012 at 10:04 AM.
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Old 04-23-2012, 10:14 AM   #2
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Looks good to me. What is your rep structure? Are you performing 5 reps sets?

Quote:
This week I moved Deadlift in front of Squat based on this article over at M&S: Real Results Pull, Squat, Press Fullbody Workout
Are you performing the above 3x a week then?
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Old 04-23-2012, 10:26 AM   #3
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Always good to see a lifter reading and wanting to learn. Hope you find what fits best for your goals.
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Old 04-23-2012, 10:48 AM   #4
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Quote:
Originally Posted by BendtheBar View Post
Looks good to me. What is your rep structure? Are you performing 5 reps sets?



Are you performing the above 3x a week then?
Yep, 5 sets of 5 reps 3 days a week. Well, added Dips and Pullups so 7 sets.
Need lots of work on those two tho.

It's funny how what once seemed heavy, doesn't anymore.
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Old 04-23-2012, 11:11 AM   #5
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Quote:
Originally Posted by J_Byrd View Post
Always good to see a lifter reading and wanting to learn. Hope you find what fits best for your goals.
Thanks J_Byrd!
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Old 04-24-2012, 07:33 AM   #6
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Quote:
Originally Posted by IronWill View Post
Yep, 5 sets of 5 reps 3 days a week. Well, added Dips and Pullups so 7 sets.
Need lots of work on those two tho.

It's funny how what once seemed heavy, doesn't anymore.
That's a great sign. Pullups...such a hard exercise for most. Wish I would have stayed with them at an earlier age.
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Old 04-25-2012, 04:23 AM   #7
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Week 4 is in the can. Time to add a little more to the bar!


Deadlift

Week 1 65 80 95 105 115
Week 2 65 85 100 115 125
Week 3 65 95 105 125 135
Week 4 75 95 115 135 140

Week 5 75 95 115 135 145
Week 6 75 95 115 135 150


Squat

Week 1 65 80 95 105 115
Week 2 65 85 100 115 125
Week 3 65 95 105 125 135
Week 4 75 95 115 135 140

Week 5 75 95 115 135 145
Week 6 75 95 115 135 150


Bench Press

Week 1 65 80 95 105 115
Week 2 65 85 100 115 125
Week 3 65 95 105 125 135
Week 4 75 95 115 135 140

Week 5 75 95 115 135 145
Week 6 75 95 115 135 150

Dips

As many as possible

Row

Week 1 55 60 65 70 75
Week 2 55 65 70 75 80
Week 3 55 70 75 80 85
Week 4 55 65 75 85 90

Week 5 55 65 75 85 95
Week 6 55 65 75 85 100

Pull Ups

As many as possible

Military Press

Week 1 55 60 65 70 75
Week 2 55 65 70 75 80
Week 3 55 70 75 80 85
Week 4 55 65 75 85 90

Week 5 55 65 75 85 95
Week 6 55 65 75 85 100

Back feels so good this AM.

Is there a time limit on editing our own posts?

Last edited by IronWill; 04-25-2012 at 04:30 AM.
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Old 04-25-2012, 12:34 PM   #8
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Quote:
Week 4 is in the can. Time to add a little more to the bar!
Bring it on.

Let me know if you need me to edit an old post. I don't mind.
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Old 04-27-2012, 04:22 AM   #9
IronWill
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Had a great workout last night. Did not sleep well. I remember this from years ago, coming home from th gym thinking I would fall dead into the bed, but then toss and turn all night. Looking for a sleep aid, think I will try Animal PM.

I've just added in the dips and pullups and even tho I'm not getting many reps, I do negative reps and I can feel them hitting the muscles in ways the bar doesn't.

Feel the weight bump too, but it hurts so good!
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Old 04-27-2012, 08:24 AM   #10
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Nice work IW!!
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