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, September 30, 2011


September 30th, 2011 - Session#: 181
Squat
Weight: 196 lbs
Squat
Warmup: Bx5, 135x3, 185x3, 225x4
4x255x4
Good Mornings
185x5
2x225x3
Paused Squats
3x185x3
GG/BG
3x215x10 each
Dumbbell Rows
3x95x5
Low Rows
140x5
160x5
Face Pulls
2x35x8
Dumbbell Curls
2x30x6
Workout Notes
-Aaron

Wednesday, September 28, 2011


September 28, 2011 - Session#: 180
Squat & Military Press
Weight: 197 lbs
Squat
Warmup: Bx5, 2x135x3, 185x3
6x225x3
Good Mornings
1rep paused squat + 185x5
225x3
225x2
225x2
Military Press
Warmup: Bx5, 75x5, 95x3
3x125x2
2x115x2
125x2
GG/BG
3x200x10 each
Overhead DB Press
40x5
50x5
2x60x5
Dumbbell Rows
3x90x5
Low Rows
2x140x5
160x5
Workout Notes
Edited three new logos!
My partner are a pretty good matchup, I have an edge in leg strength, he has a much better back and in general upper body. The squats were supposed to be 6 sets of 2, but I did an extra rep each set to make it up. On the other hand, I had to opt to lower the weight on military press.
-Aaron

Monday, September 26, 2011


September 26, 2011 - Session#: 179
1st session on new program!
Weight: 195.5 lbs
Time: N/A - I may just stop counting time altogether. We finish when we do.
Squat
Warmup: Bx5, 135x5, 185x3
5x245x2
245x3
Good Mornings
185x4
185x3
225x2
Bench Press
Warmup: Bx5, 95x3, 135x3, 155x1
5x185x3
3x205x2
GG/BG
3x200x10 each
Low Curls
2x140x5
140x6
160x6
Barbell Curls
95x2(cheated)
2x75x3
65x5
Workout Notes
Great workout. Turns out the bars in our gym vary slightly in circumference. We had started calling the clips SlutClips because of how loose they were. Edited some new logos for the log & blog, now getting into some reading for the week, and then reading MORE Chaos and Pain. I've been reading from the very beginning for the last little while, and I'm now at July 2009.
-Aaron

Friday, September 23, 2011


September 23rd, 2011 - Session#:178
Week 2 Workout 3 &4
Weight: 194.5 lbs
Time: long
Bench Press
Warmup: Bx5, 95x5, 115x5, 145x5
180x5
205x3
230x1 w/slight spotter assist
Close Grip Bench Press
95x10
3x155x10
125x10
Deadlift
Warmup: 175x5,225x5,245x5
315x5
365x3
405x1 <- just before lockout my left hand slipped. I knew I could've made it if I had set up that hand's grip better.
Dumbbell Rows
100x2 for 10 sets, each side.
Low Rows
(Cable machine, to avoid confusion)
2x140x6 (different attachment than last time)

GG & BG 180x10

Conditioning
Walking
Notes: Workout Notes
Will be back at home for saturday and part of sunday, so I won't have a chance to do deadlifts. Combined Bench and Deadlift day. Planning on switching to a different program with my training partner.
-Aaron

Wednesday, September 21, 2011


September 21st, 2011 - Session#: 177
Week 3 Workout 2
Weight: 195.5 lbs
Time: N/A
Squat
Warmup: Bx5, 135x5, 185x5, 225x5
275x5B
315x3B
355x0.9 (just missed depth)
355x1
Good Mornings
2x185x5
Conditioning
Walking
Adductor Machine (Good Girl Machine)
2x175x10
190x5
Abductor Machine (Bad Girl Machine)
165x10
185x10
190x10
Low Row
120x8
140x5
Uncles: lots of Dumbbell Military Presses
Workout Notes
-Aaron

Tuesday, September 20, 2011


September 19th, 2011 - Session#: 176
Week 3 Workout 1
Weight: 196.5 lbs
Time: N/A
Military Press
Warmup: Bx5, 55x5, 70x5, 85x5
105x5
120x3
2x135x1 push press
Incline Dumbbell Bench Press
skipped. the dumbbell area is almost always packed.
GG/BG
130x15
145x10
Bodyweight Dips
BWx10,10,10
Lat Pulldown
120x7
120x6
Low Row
120x5
120x7
Conditioning
Walking
Notes:
-Aaron

Saturday, September 17, 2011


September 16th, 2011 - Session#:175
Week 2 Workout 4
Weight: 195 lbs
Time: 50 minutes
Deadlift
Warmup: 185x5,225x5,245x5
275x5
320x5
365x5
Deficit Deadlift
3x25x5
Conditioning
Walking
Notes: Workout Notes
GG & BG 130x10
-Aaron

Friday, September 16, 2011


September 16th, 2011 - Session#:174
Week 2 Workout 3
Weight: N/A
Time: short
Bench Press
Warmup: Bx5, 95x5, 115x5, 135x5
155x5
185x5
205x5 <- first three were good, 4th had a touch from the spotter, and 5th was assisted more
Rope Pushdown
skipped
Dumbbell Rows
skipped
Low Rows
(Cable machine, to avoid confusion)
100x10
120x5
Conditioning
Walking
Notes: Workout Notes
Didn't have much time today, bought my buddy's old lifting belt (only used for a short while). Looking forward to deadlifts tomorrow.
http://oi56.tinypic.com/2zswsup.jpg
Old n new. (Pic too big)
-Aaron

Wednesday, September 14, 2011


September 14th, 2011 - Session#: 173
Week 2 Workout 2
Weight: 196.5 lbs
Time: N/A
Squat
Warmup: Bx5, 135x5, 185x5, 225x5
245x5B
275x5B
320x5B
Good Mornings
155x5
185x5 <-decent
225x0 <- Just unracked it, Didn't try it.
135x8
135x5
Conditioning
Walking
Workout Notes
Did some different stuff today with my lifting partner. We weighed ourselves, and are planning on starting a short cut soon. Rest of lifting:
Adductor Machine (Good Girl Machine)
100x5
130x10
130x10
160x10
Abductor Machine (Bad Girl Machine)
100x10
130x10
130x10
145x10
Uncles (We did singles with 135lbs for Push Press)
He got 22, I got 21.
Lat Pulldown
100x5
100x5
120x5
120x10
Standing Crunches
2x70x10
85x5
-Aaron

Monday, September 12, 2011


September 12th, 2011 - Session#: 172
Week 2 Workout 1
Weight: N/A
Time: N/A
What I was supposed to do for Military Press:
Warmup: Bx5, 60x5, 75x5, 85x5.
Work Sets: 95x5, 110x5, 125x5+
What I did:
Military Press
Warmup: Bx5, 85x5
95x5
115x5
125x3 <-should've pushed for more.
Incline Dumbbell Bench Press
40x6
70x6
75x4
Dumbbell Rows <- maybe because I did it second, but my left side seemed weaker on these.
3x70x10 (per side)
right/left
70x6/70x4
70x5/70x5
70x6/70x6
Bodyweight Dips
BWx10,10,5,5
Conditioning
Walking (It's a bit of a walk from my dorm to the gym, I'm sort of worried about winter)
Notes:
Forgot to write my numbers down for my lifts today, so I just winged it. As it turns out, I guessed the right number, but because I assumed I had guessed too high, I didn't push at least one more rep out.

The latest pattern of missed lifts seems to be clearly telling my to drop back at least a cycle or two before trying to push into new territory. Also, I have a relatively decent grasp of the eating and what is available to me gym wise, so I may plan a small cut. Come October, my buddy/ lifting partner (Phil) and I are planning to move onto the same program, with the goal of tearing shit up. (He's a big fan of Chaos and Pain) I'll definitely keep 531 in my files though.
-Aaron

Sunday, September 11, 2011


September 10th, 2011 - Session#:171
Week 1 Workout 4
Weight: 194 lbs
Time: N/A
Deadlift
Warmup: 185x5,225x5,275x5
315 x 3
330 x 3 <- oops!
350 x 3
395 x 0
Deficit Deadlift
315x3
Conditioning
Walking
Notes: Workout Notes
Hellllllllllo University!
-Aaron

Friday, September 9, 2011


September 10th, 2011 - Session#:170
Week 1 Workout 3
Weight: N/A
Time: N/A
Bench Press
Warmup: Bx5, 95x5, 135x5, 145x5
170x3
195x3
220x0 3 w/sa
Dumbbell Bench Press
40x8
60x8
70x8
Rope Pushdown
3x60x5
Dumbbell Rows
skipped
Conditioning
Walking
Notes: Workout Notes
-Aaron

September 6th, 2011 - Session#: 168
Week 1 Workout 1
Weight: N/A
Time: N/A
Military Press
Warmup: Bx5, 75x5, 85x5
105x3
115x3
130x2 barely
Incline Dumbbell Bench Press
skipped
Superset
Weighted Dips / Pendlay Rows
skipped
Conditioning
Walking
Notes:
None.
-Aaron


September 7th, 2011 - Session#: 169
Week 1 Workout 2
Weight: N/A
Time: N/A
Squat
Warmup: Bx5, 155x5, 185x5, 225x5B
275x3B
315x3B
345x1.5B
Good Mornings
2x135x8
Leg Press
180x8
270x8
360x8
Hanging Leg Raises
skipped
Conditioning
Walking
Workout Notes
Good workout!
-Aaron
Old video that never got posted.