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.

Sunday, August 21, 2011


August 18th, 2011 - Session#:166
Week 3 Workout 3
Weight: 190.4 lbs
Time: N/A
Bench Press
Warmup: Bx5, 95x5, 120x5, 145x5
180x5
205x3
230x0 <- poor setup
230x1 w/spotter assist
Bench Press w/ Lots of Chains
165+chainsx3
2x165+chainsx5
Rope Pushdown
100x10
110x10
Dumbbell Rows
skipped
Conditioning
Biking
Notes: Workout Notes
-Aaron


August 19th, 2011 - Session#:167
Week 3 Workout 4
Weight: 192.4 lbs
Time: N/A
Deadlift
Warmup: 170x5,215x5,255x5
320lbs/145kgs x 5
365lbs/166kgs x 3
405lbs/184kgs x 0 <- Don't know if it was grip or what, just didn't have a good day today strength wise.
Deficit Deadlift
skipped
Superset
Glute Ham Raise/Ab Wheel
skipped
Conditioning
Biking
Notes: Workout Notes
-Aaron

Thursday, August 18, 2011


Bench workout from last week

Wednesday, August 17, 2011


Squats from a week ago.

Tuesday, August 16, 2011


August 16th, 2011 - Session#: 165
Week 3 Workout 2
Weight: 191 lbs
Time: 50 mins
Squat
Warmup: Bx5, 150x5, 185x5, 225x5B
280x5B
320x3B
355x1B <- New PB!
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
skipped
Hanging Leg Raises
skipped
Conditioning
Biking
Workout Notes
Great Workout. I have the videos from my last deadlift & Military press days made, but used up the bandwidth usage at home, so I must post these from Starbucks. Free Wifi & no pressure to pay out the nose for coffee FTW!
-Aaron

Monday, August 15, 2011


August 15th, 2011 - Session#: 164
Week 3 Workout 1
Weight: 190.6 lbs
Time: N/A
Military Press
Warmup: Bx5, 55x5, 70x5, 85x5
105x5
120x3
135x2 Push press
Incline Dumbbell Bench Press
skipped
Superset
Weighted Dips / Pendlay Rows
skipped
Conditioning
Biking
Notes:
Good Workout.
-Aaron

Saturday, August 13, 2011


August 11th, 2011 - Session#:162
Week 2 Workout 3
Weight: 190.2 lbs
Time: N/A
Bench Press
Warmup: Bx5, 95x5, 120x5, 145x5
155x5
180x5
205x5
Bench Press w/ Lots of Chains
3x160+chainsx5
Rope Pushdown
2x100x10
Dumbbell Rows
skipped
Conditioning
Biking
Notes: Workout Notes
-Aaron


August 12th, 2011 - Session#:163
Week 2 Workout 4
Weight: 190.2 lbs
Time: N/A
Deadlift
Warmup: 170x5,215x5,255x5
280lbs/127kgs x 5
320lbs/145kgs x 5
365lbs/166kgs x 4 + 2
Deficit Deadlift
3x130x3
Superset
Glute Ham Raise/Ab Wheel
skipped
Conditioning
Biking
Notes: Workout Notes
-Aaron

Caught my pinky in a door today, the nail split near the bottom, though I think it should heal in time...hopefully.

Tuesday, August 9, 2011


August 9th, 2011 - Session#: 161
Week 2 Workout 2
Weight: N/A
Time: N/A
Squat
Warmup: Bx5, 150x5, 185x5, 225x5
245x5B
280x5B
320x3B <- Had the other two in me, just quit too soon.
320x3B <- Failed on 4th rep
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
skipped
Hanging Leg Raises
skipped
Conditioning
Biking
Workout Notes
Bought a pair on Chuck Taylor Converse shoes, just tried them for the first time, definitely gave me a more secure feel. Also got socks for deadlifts.
-Aaron

Monday, August 8, 2011


August 8th, 2011 - Session#: 160
Week 2 Workout 1
Weight: 190.2 lbs
Time: 50 mins
Military Press
Warmup: Bx5, 55x5, 70x5, 85x5
90x5
105x5
120x5
Incline Dumbbell Bench Press
40x6
50x6
70x4
Superset
Weighted Dips / Pendlay Rows
2x vestx10/135x8
Conditioning
Biking
Notes:
Good Workout, lots of energy!
-Aaron

Saturday, August 6, 2011


August 5th, 2011 - Session#:159
Week 1 Workout 4
Weight: 188 lbs
Time: N/A
Deadlift
Warmup: 170x5,215x5,255x5
300lbs/136kgs x 3
345lbs/156kgs x 3
385lbs/175kgs x 2.5 <- could've made it
Heavy Singles: 3x355
Deficit Deadlift
skipped
Superset
Glute Ham Raise/Ab Wheel
skipped
Conditioning
Walking
Notes: Workout Notes
I trained with some members of the London Powerlifting Club yesterday. Had a great time, did deadlifts, and worked on form and commands for all the lifts.
Deadlift:
Make sure to lock out knees
Keep hands on bar till it hits ground
Bench:
Stay tight on the whole lift
Squat:
Stop using the mirror to judge form
Stop looking in mirror period
Keep weight on heels
Gear:
I need:
a wrestling singlet
flat-soled shoes
a belt without padding
knee socks
-Aaron

Thursday, August 4, 2011


August 4th, 2011 - Session#:158
Week 1 Workout 3
Weight: 188.8 lbs
Time: 1 hour
Bench Press
Warmup: Bx5, 95x5, 120x5, 145x5
170x5 - oops, should've been x3
195x3
215x3
Heavy Singles: 3x195
Bench Press w/ Lots of Chains
140+chainsx5
155+chainsx5
170+chainsx5 - had some help on 4th, then fifth was pretty good, next to no help.
Rope Pushdown
90x10
100x10
100x10 - used my chest on the last few.
Dumbbell Rows
50x10
60x8
80x6
Conditioning
Biking
Notes: Workout Notes
Bonus: External Rotation

I've started thinking about my meet lifts. On bench press, the heavy singles with 195 were easy today, so an even 200 opener should be no problem (though I will have to move the weights to kilos, so it won't be 'that' even :/ ), 215/220 for 2nd, and 230/235 for 3rd.

Also, I'm training with the London Powerlifting Club tomorrow for deadlift! Going all the way across town, should be good!
-Aaron __________________

Tuesday, August 2, 2011


August 2nd, 2011 - Session#: 157
Week 1 Workout 2
Weight: 190.2 lbs
Time: N/A
Squat
Warmup: Bx5, 150x5, 185x5, 225x5
260x3
300x3
335x3
Heavy Single: 3x290
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
180x8
270x8
Hanging Leg Raises
BWx15
Conditioning
Biking
Workout Notes
Bonus: Band Pull-Aparts
-Aaron

Monday, August 1, 2011


July 29th, 2011 - Session#:155
Week 4 Workout 4
Weight: N/A
Time: N/A
Deadlift
165lbs x 5
210lbs x 5
250lbs x 5
Deficit Deadlift
100kgx5
125kgx3
135kgx3
Superset
Glute Ham Raise/Ab Wheel
skipped
Conditioning
None
Notes: Workout Notes
-Aaron


August 1st, 2011 - Session#: 156
Week 1 Workout 1
Weight: 188.4 lbs
Time: N/A
Military Press
Warmup: Bx5, 55x5, 70x5, 85x5
100x3
110x3
125x3
Incline Dumbbell Bench Press
55x6
60x4
Superset
Weighted Dips / Pendlay Rows
skipped
Conditioning
Biking, Sledgehammer Swings & Bodyweight Dips
Notes:
And so the official meet prep section begins!
-Aaron