Strength of Will, Always Burning

Strength of Will, Always Burning
Welcome to my Blog.

Here I will outline the current training I am under taking. My current stats can be found at MuscleandBrawn.

Friday, July 29, 2011

[center][img]http://oi53.tinypic.com/v7sdv5.jpg[/img]
[size=5][b][color=green] July 30th, 2011 - Session#:155[/b][/color][/size] [/center]
[color=blue][b] Week 4 Workout 4[/b][/color]
[b] Weight: [/b] 190.6 lbs
[b] Time: [/b] N/A
[b] Deadlift [/b]
Bx5, 165x5, 210x5, 250x5
[b] Deficit Deadlift [/b]
110kgx5
2x120kgx3
[b] Superset [/b]
[B]Glute Ham Raise/Ab Wheel[/B]
skipped
[B]Conditioning[/B]
Biking
[b]Notes:[/b] Workout Notes
-[b]Aaron[/b]

Thursday, July 28, 2011


July 28th, 2011 - Session#:154
Week 4 Workout 3
Weight: 188 lbs
Time: N/A
Bench Press
Warmup: Bx5, 95x5, 120x5, 140x5
Bench Press w/ Lots of Chains
skipped
Rope Pushdown
2x90x10
100x10
Dumbbell Rows
skipped
Conditioning
Biking
Notes: Workout Notes
Tuesday was definitely too much volume and work for my legs, still sore as hell. Don't know if I will do deload deadlifts tomorrow. Probably better to force myself to do a session tomorrow then deal with little time on Saturday.
-Aaron

July 26th, 2011 - Session#: 153
Week 4 Workout 2
Weight: N/A
Time: N/A
Squat
Warmup: Bx5, 145x5, 180x5, 220x5
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
skipped
Hanging Leg Raises
skipped
More SQUATZ!!!
Box Squat 185x5
Reg Squat 185x3
185x20 <-oh 20 rep squats....It's been a while.
185+chainsx5
185+chainsx5
215+chainsx5
215+chainsx5
Conditioning
Ended up biking ~17.6 km later that day, split up in two long rides.
Workout Notes
Got bored with regular deload. Decided to do a bunch of squats. Then ended up biking 8.8 kms downtown then the same back home later that day. Lets just say
-Aaron

Monday, July 25, 2011


July 25th, 2011 - Session#: 152
Week 4 Workout 1
Weight: 188.6 lbs
Time: N/A
Military Press
Bx5, 55x5, 70x5, 80x5
Incline Dumbbell Bench Press
40x6
55x6
60x4
Superset
Weighted Dips / Pendlay Rows
BW+vestx10 / 60kgx8
BW+vestx10 / 60kgx8
Conditioning
Biking
Notes:
-Aaron

Saturday, July 23, 2011


July 23rd, 2011 - Session#:151
Week 3 Workout 4
Weight: N/A
Time: 1 hour 20 mins
Deadlift
Warmup: Bx5, 165x5, 210x5, 250x5
315lbs/143kgs x 5
355lbs/161kgs x 3
400lbs/122kgs x 1
Heavy Singles: 400xF <-could've made it with more rest
Deficit Deadlift
100kgx5
125kgx3
135kgx3
Superset
Glute Ham Raise/Ab Wheel
skipped
Conditioning
Walking
Notes: Workout Notes
-Aaron

Thursday, July 21, 2011


July 21st, 2011 - Session#:150
Week 3 Workout 3
Weight: 187.6 lbs
Time: 50 mins
Bench Press
Warmup: Bx5, 95x5, 120x5, 140x5
175x5
200x3
225xF
225x1 w/ spotter assist at the bottom
Bench Press w/ Lots of Chains <-did these instead of DB Bench Press
Bar+chainsx8
95+chainsx8
Rope Pushdown
2x90x10
100x10
Dumbbell Rows
70x8
Conditioning
Sledgehammer Swings & Biking
Notes: Workout Notes
Bonus: External Rotations
Little energy, didn't sleep well last night.
-Aaron

Wednesday, July 20, 2011


July 20th, 2011 - Session#: 149
Week 3 Workout 2
Weight: 187.6 lbs
Time: 50 mins
Squat
Warmup: Bx5, 145x5, 180x5, 220x5
275x5B
310x3B
345x1B
Heavy Singles: 290x1
310x1
320x1
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
skipped
Hanging Leg Raises
BWx15
Conditioning
Biking
Workout Notes
-Aaron

Monday, July 18, 2011


July 17th, 2011 - Session#:147
Week 2 Workout 4
Weight: 186 lbs
Time: 1 hour
Deadlift
Warmup: Bx5, 165x5, 210x5, 250x5
270lbs/122kgs x 5
315lbs/143kgs x 5
355lbs/161kgs x 5
Deficit Deadlift
100kgx5
120kgx3
130kgx3
Superset
Glute Ham Raise/Ab Wheel
BWx10/ 10
BWx10/ 20
Conditioning
Sledgehammer Swings & Farmer's Walk
Notes: Workout Notes
-Aaron


July 18th, 2011 - Session#: 148
Week 3 Workout 1
Weight: 186.4 lbs
Time: 50 minutes
Military Press
Warmup: Bx5, 55x5, 70x5, 80x5
100x5
115x3
130x1
Heavy Singles: 2x120
Incline Dumbbell Bench Press
40x6
55x6
60x4
Superset
Weighted Dips / Pendlay Rows
BW+vestx10 / 135x8
BW+vestx10 / 135x8
Conditioning
Biking
Notes:
Not too much time today.
-Aaron

Friday, July 15, 2011


July 14th, 2011 - Session#:146
Week 2 Workout 3
Weight: 186.6 lbs
Time: 1 hour
Bench Press
Warmup: Bx5, 95x5, 120x5, 140x5
155x5
175x5
200x5
Bench Press w/Chains <-did these instead of DB Bench Press
155+chainsx5
155+chainsx5
155+chainsx5
Rope Pushdown
80x10
80x10
90x10
Dumbbell Rows
80x6
Conditioning
Sledgehammer Swings
Notes: Workout Notes
Bonus: External Rotations
-Aaron

Thursday, July 14, 2011


July 13th, 2011 - Session#: 145
Week 2 Workout 2
Weight: 188.2 lbs
Time: 1 hour
Squat
Warmup: Bx5, 145x5, 180x5, 220x5B
235x5
275x5
310x5 <- last 2 were crappy
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
180x8
Hanging Leg Raises
skipped
Conditioning
Biking
Workout Notes
-Aaron

Monday, July 11, 2011


July 11th, 2011 - Session#: 144
Week 2 Workout 1
Weight: 188.4 lbs
Time: 40 minutes
Military Press
Warmup: Bx5, 55x5, 70x5, 80x5
90x5
100x5
115x5
Incline Dumbbell Bench Press
40x6
55x6
60x4
Superset
Weighted Dips / Pendlay Rows
BW+vestx10 / None
Conditioning
Biking
Notes:
Not too much time today.
-Aaron

Saturday, July 9, 2011


July 9th, 2011 - Session#:143
Week 1 Workout 4
Weight: 186.6 lbs
Time: 1 hour
Deadlift
Warmup: Bx5, 165x5, 210x5, 250x5
295lbs/134kgs x 3
335lbs/152kgs x 3
375lbs/170kgs x 3
Heavy Singles: 2 x 355lbs/161kgs
Deficit Deadlift
100kgx5
2x120kgx3
Superset
Glute Ham Raise/ Ab Wheel
BWx10/ 30
BWx10/ about 45
Conditioning
Just walking.
Notes: Workout Notes
Sampled MusclePharm's Assault today. Made me feel sort of tingly. Good workout though.

-
Aaron

Friday, July 8, 2011


July 8th, 2011 - Session#:142
Week 1 Workout 3
Weight: 187 lbs
Time: 1 hour
Bench Press
Warmup: Bx5, 95x5, 120x5, 140x5
165x3
190x3
210x3
Heavy Singles: 2x200x1
Dumbbell Bench Press
2x65x8
70x8
Rope Pushdown
70x10
80x10
90x10
Dumbbell Rows
50x10
60x8
80x6
Conditioning
Sledgehammer Swings
Notes: Workout Notes
Bonus: External Rotations
Forgot to do my chin ups in between sets.

-Aaron

Wednesday, July 6, 2011


July 5th, 2011 - Session#: 140
Week 1 Workout 1
Weight: 186.4 lbs
Time: 1 hour 10 mins
Military Press
Warmup: Bx5, 55x5, 70x5, 80x5
95x3
110x3
120x3
Heavy Single(s): 130x1 <- had to push press to get it.
Incline Dumbbell Bench Press
40x6
55x6
60x4
Superset
Weighted Dips / Pendlay Rows
BW+vestx10 / 135x8
BW+vestx10 / 135x8
BW+vestx10 / 135x8
Conditioning
Biking & Sledgehammer Swings
Notes:
Beginning 531 for Powerlifting! Need to work out the kinks(if any) in my current iteration, then begin planning proper nutrition. Right now, I'm basically eating whatever I want + protein. I'll be honest, I never want to have the 2eggs + 1/4cup of milk + 1/4 cup of egg whites + onion omelet & a side of beans EVER AGAIN. I'm completely tired of it. I started adding Craisins to make it different. That lasted about 3 days before it too became boring.

Quick note: From now on, you may notice my warmup sets are MUCH easier. That was because I was bored with 40%,50%, and 60% for warmup so I was using 60%,65%, and 70%.
-Aaron


July 6th, 2011 - Session#: 141
Week 1 Workout 2
Weight: 186.6 lbs
Time: 1 hour 10 minutes
Squat
Warmup: Bx5, 145x5, 185x5, 215x5B
250x3
290x3
325x3 <- sucked by I made it...BARELY.
Heavy Single(s): 330 x 0 Didn't attempt.
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
180x8
270x8
320x8
Hanging Leg Raises
BWx15
Conditioning
Biking
Workout Notes
Bonus: Band Pull-Aparts (these + External Rotations and Face Pulls seem to do wonders for my shoulder health, even after I stopped the pull-aparts...Because the band I used at home broke, haha)
Looking at the numbers and the effort I had to put in yesterday and today, I believe I put my numbers a tad too high on the program...Will readjust.


-Aaron

Monday, July 4, 2011


July 2nd, 2011 - Session#:139
Week 4 Workout 4
Weight: 185.6 lbs
Time: N/A
Deadlift
Bx5, 245x5, 265x5B, 285x5B
Glute Ham Raise
skipped
Deficit Deadlift
skipped
Hanging Leg Raises
skipped
Conditioning
Just walking.
Notes: Workout Notes
Good Workout.
-Aaron