Bill's conquest for strength & size.

[WilldBill88]

Tuesday, June 26. 2012
Workout A

Back Squat
1x5x100
1x5x135
3x5x165 (Feeling a little easier)
*I tried not pushing out my knees as much and didn't feel the soreness in my inner hip as much. I also focused on my form a lil more and that seemed to help too. I think its a combination of both. Doing front squats thursday, will experiment some more then.

ChinUps
1x5
1x4
1x3
2x2

Bench Press
1x5x65
1x5x95
3x4x115
*Felt a little weaker

Incline Bench Press
1x5x65
1x5x75
3x5x85

Reverse Arm Curls
2x8x50

Calf Raises
3x10x45

SitUps
3x10

Had a decent workout, I hit the gym at 7pm, one hour after dinner. Boss is on vacation so I'm working the morning shifts. I usually do closing shifts (1pm-9pm) so I'd go the gym mid morning. I think after working all day and eating dinner took some energy out of me.

[ravimolasaria]

nice going WB ... time to crush some PRs...

[BendtheBar]

Glad to hear you took a step forward on the squats.

[WilldBill88]

Thursday, June 28th 2012
Workout B

Front Squat
1x5x100
1x5x135
3x5x155

Bent Over Rows
1x5x75
1x5x85
3x5x95

Deadlift
155x5
175x5
205x5

Barbell Wrist Curls
2x10x60

Standing Calf Raises (Machine)
3x10x50

Legs feel a little sore but, my bices are more so after rows. Gonna rest 3 days and restart my normal schedule; Mon/Wed/Fri

[WilldBill88]

After wondering why I been recently getting a soreness in my inner hip while squating. The last two workouts I been focusing on my form trying to figure out what i'm doing wrong. I ran into one of the strength trainers this morning and asked him why this might be happening. He told me its usually, a un-even stance, a twisting motion, using more of the dominate leg, or too much weight. When he said; "Twisting Motion", I had a flashback of high school where one of the gym teachers noticed I was twisting my body a little when coming up from the squat. So, I tried what he said by keeping my feet evenly spaced and not one foot farther in the front than the other and coming up straight and tight, It seemed to work. I'm right handed so I do notice my right side work a little more here & there.

Okay, thats enough of that, on to the workout. Ran out of whey protein, but have some L-Glutamine powder that I dont use much and mixed that with milk- post workout. Skipped abs, forearms and calves cause i had to get ready for work.

Monday, July 2. 2012
Workout A

Back Squat
1x10x45 (warm-up)
1x5x95
1x5x135
3x5x165

Chin-Ups
2x5
3x3

Flat Bench
1x10x45
1x5x65
1x5x95
3x5x110

Incline Bench
1x5x65
1x5x75
3x5x90

[BendtheBar]

So, I tried what he said by keeping my feet evenly spaced and not one foot farther in the front than the other and coming up straight and tight, It seemed to work. I'm right handed so I do notice my right side work a little more here & there.

Watch foot angle too. Not sure if he mentioned it. Some people have issues with one foot flaring out more than the other.

Good work WB! Keep hard at it.

[WilldBill88]

Originally Posted by BendtheBar

Watch foot angle too. Not sure if he mentioned it. Some people have issues with one foot flaring out more than the other.

Good work WB! Keep hard at it.

Thanks for the pointer, I feel my form is mainly correct; Head up, chest out, shoulders back, back straight. I'm thinking it has something to do with my stance which I been focusing on now. Its easy to look down at my feet when preparing for the back squat but front squats, the bar and my arms block my view.. I'll keep working at it!

[WilldBill88]

Wednesday, July 4th. 2012.
Workout B

Gym was only open 8am-1pm so it was a little crowded but, I made sure I got all my lifts in.

Front Squat
1x10x45 (warm-up)
1x5x95
1x5x125
3x5x145
*Backed off 10lbs to work on form

Bent-Over Rows
1x10x45 (warm-up)
1x5x65
1x5x75
1x5x85
2x5x90

Overhead Press
1x10x40 (warm-up)
1x5x60
1x5x70
3x5x80

Deadlift
1x5x155
1x5x180
1x5x205

Barbell Wrist Curls
1x10x60
1x8x60

Calf Raises
3x10x50

[BendtheBar]

Deadlifts are looking real nice WB.

Gym was only open 8am-1pm so it was a little crowded but, I made sure I got all my lifts in.

Surprised so many people rushed to get in a workout. Shows you what I know.

[WilldBill88]

Originally Posted by BendtheBar

Deadlifts are looking real nice WB.



Surprised so many people rushed to get in a workout. Shows you what I know.

Lol, I'll set the scene; By the end of my workout I was between 3 guys benching in a power rack. One guy doing squats to the right while I'm in the middle deadlifting; followed by a old man behind me using a peck dec, a lady asked me how many more sets I have so, she can use the power rack and I think I even saw Tom Selleck.