IronWill's Training Log

[IronWill]

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.

[BendtheBar]

Looks good to me. What is your rep structure? Are you performing 5 reps sets?

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?

[J_Byrd]

Always good to see a lifter reading and wanting to learn. Hope you find what fits best for your goals.

[IronWill]

Originally Posted by BendtheBar

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.

[IronWill]

Originally Posted by J_Byrd

Always good to see a lifter reading and wanting to learn. Hope you find what fits best for your goals.

Thanks J_Byrd!

[BendtheBar]

Originally Posted by IronWill

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.

[IronWill]

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?

[BendtheBar]

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.

[IronWill]

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!

[Jen]

Nice work IW!!