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.

Wednesday, November 30, 2011


November 30th, 2011 - Session#: 207
Weight: 213 lbs
Bench Press
Bx6, 95x3, 135x3, 155x3, 195x3,
215x5
5x225x1
Wide Grip: 135x3, 3x185x3P
Close Grip: 185x5, 185x4+1P, 185x4F, 185x3
Bench Holds: 275x5sh, 275x7sh
Paused Squat
Warmup: 135x3, 185x2
225x2 <-forgot pause
4x255x2
GG/BG
3x255x10
Dumbbell Rows
3x100x5
Seated Row
2x200x5
Face Pulls
2x65x10
Seated Cable Shrugs: 3x120x5
Bench Row: 65x10
Workout Notes
Good day, though later I felt something bad in my lower left back
-Aaron

Monday, November 28, 2011


November 28th, 2011 - Session#: 206
Weight: 211.5 lbs
Squat
Warmup: 135x3, 185x2, 225x2, 275x1
6x315x1 <-all felt relatively easy, should've skipped good mornings and done some doubles with 265-275ish...
Good Morning/Cheat Good Morning
135x6
185x5
225x3
GG/BG
3x255x10
DB Rows
3x110x5
Face Pulls
57.5x10
65x10
Workout Notes
Great Workout, what some would call an Alpha Day, 315x1 felt lighter today than 185 feels on some days.
I really tend to find I have great sessions when I've had a good amount of water already that day.
-Aaron

Sunday, November 27, 2011


November 25th, 2011 - Session#: 205
Weight: 210 lbs
Deadlift
135x2
225x2
275x2
3x335x3
4x275x2
315x2+3 second hold
Front Squats
135x3
185x3
225xF
Good Mornings<-Trying different form on last two sets
135x3
185x1
225xF
Push Press
95x2
2x135x3
DB Overhead Press
50x5
60x5
Dumbbell Rows
100x5
100x3
Face Pulls
50x10
Workout Notes
Funny thing seen this session: I looked over from the power rack, to see two skinny black guys with 20/25lb dumbbells, sitting side by side on a bench, cheating on concentration curls, in unison, while bopping to the music....in unison. It was some dance song I remember from a few years ago.
-Aaron

Wednesday, November 23, 2011


November 23rd, 2011 - Session#: 204
Weight: 212.25 lbs
Bench Press
Bx3, 95x3, 135x3, 155x3, 185x1
3x215x3
215x2F <-took it out of my groove
235x1
255x1 w/spotter assist not what I would consider a success, but the lift was made.
225x1 w/SlingShot (as in Mark Bell's benching apparatus)
245x1 w/ss
265x1 w/ss
245x2 speed w/ss
185+bandxF
165+bandx2
Close Grip: 2x185x5
Wide Grip: 185x5
Paused Squat
Warmup: 135x3, 185x3
2x225x3
265x3
Good Morning
3x135x6
GG/BG
3x250x10
Seated Rows
2x200x5
Face Pulls
3x65x10
Chinups: BWx5, Barbell Curl 65x5, Dumbbell Curl 30x6
Workout Notes
Not a good day. On another note, I noticed I have stretch marks for the first time in my life!
-Aaron

Monday, November 21, 2011


November 21st, 2011 - Session#: 203
Weight: 210.5 lbs
Squat
Warmup: 135x3, 135x3, 185x2, 225x1, 275x1
5x295x2
Good Morning
135x5
185x5
GG/BG
3x250x10
DB Rows
5x100x5
Seated Row
2x200x5
140x10
140x5
180x5
Face Pulls
3x65x10
Workout Notes
Great Workout, splurged on an energy drink before hand, now I understand why people love the darn things so much.
-Aaron

Saturday, November 19, 2011

Friday, November 18, 2011


November 18th, 2011 - Session#: 201
Weight: 208 lbs
Deadlift
135x3, 225x2, 275x1
2x315x2
365x1B
405xF <- Belt needs to be adjusted, its a size too small now.
405x1
315x2
315x2 + 5 second hold on last
315x2 + 5 second hold on last
315x2
315x2 semi sumo
315x2
315x2 + 5 second hold on last
315x2 + 5 second hold on last
Cheat Good Morning
2x225x1
FSL
225x2
315x2
315x3
405x3
455x1 + 5 second hold
Back Squat Lockout: 405x3
Push Press
155x 2 partial reps
155x1 + fail when it hit my chin
135xF (tried suicide grip, not enough confidence with it, will need practice before employing with serious weight)
135x2
135x2
DB Overhead Press
45x5
55x5
65xF
Dumbbell Rows
2x100x5
Seated Row
180x5
200x5
Face Pulls
2x65x10
GG/BG
3x250x10
Curls: 40x5
Workout Notes
I know it looks like a lot of failed reps for one workout, but I feel it was my best in a while. I feel like I've gone past the caffeine withdrawal.
-Aaron

Wednesday, November 16, 2011


November 16th, 2011 - Session#: 201
Weight: 210 lbs
Squat/Paused Squat
Warmup: 135x2, 185x2, 225x1, 255x1P
5x275x1P
Bench Press
Bx6, 95x4, 135x3, 185x1
215x1
235x1
255xF
255xF <- Got a few inches this time, just needed the starting power/ explosiveness.
225x2
245xF
GG/BG
3x250x10
Dumbbell Rows
2x100x5
100x3
Dumbbell Press
60x6
Face Pulls
2x65x10
Workout Notes
I'm feeling a bit under the weather and both HERC410 and I don't seem to be at our best. I partially blame running out of caffeine pills, but regardless haven't seemed to get my head right for the last few workouts. My wrist acts up as soon as bench get heavy, and I feel I may just need a break.
-Aaron

Monday, November 14, 2011


November 14th, 2011 - Session#: 200
Weight: 207.5 lbs
Squat
Warmup: 135x3, 135x3, 185x2, 225x2, 255x1
6x275x2
Good Morning
135x8
185x3 <-felt something weird in left hip
GG/BG
3x245x10
Barbell Rows
135x10, 155x10, 165x10
Face Pulls<-lowered the weight for more benefit.
57.5x10
2x72.5xx10
Workout Notes
Good Workout. A thought from this workout: "It is time for me to realize, that the purpose of my strength is greatness. It is neither shield, nor sword, or even armor. It IS ME."
-Aaron

Friday, November 11, 2011


November 11th, 2011 - Session#: 199
Weight: 207.5 lbs
Deadlift
Warmup: 135x3, 225x3, 275x1,
2x315x2
2x365x2
385x1
4x315x2
2x225x2 (Did some Foam Rolling after this on lower back)
Push Press
95x3
5x135x3
Front Squat Lockout
225x2
315x3
405x5 + 5 second hold
495x3 + 2 second hold <-nearly touching the realm of 500 was a humbling experience
495x0 <-and not one that would come easily a second time
Power Shrugs
315x6
405x4
2x405x5
Dumbbell Press
50x5
75x1
Dumbbell Rows
3x110x5
GG/BG
3x245x10
Face Pulls
65x10
2x72.5x10
Curl
30x10
Workout Notes
Great workout, now Calculus Midterm tomorrow morning and Computer Concepts midterm at noon.
-Aaron

Wednesday, November 9, 2011


November 9th, 2011 - Session#: 198
Weight: 205.5 lbs
Squat
Warmup: 135x3, 185x2, 225x2,
245x2
Paused 4x245x2 <- why? cuz we wanna!
Bench Press
95x3, 135x2, 185x1,
3x215x3 <-Tried wrist wraps on my right side during the 2nd set. Very odd, would be better to use them on both wrists I believe.
2x225x2
245x1 <- no assistance at all, and a minimum 10 lb gain quite the PR.
Close Grip Paused Banded Bench
3x155+Bx3
GG/BG
3x240x10
Dumbbell Rows
3x110x5
Seated Row
2x180x5
Face Pulls<-lowered the weight for more benefit.
2x57.5x10
72.5x10
Workout Notes
Was reading Chaos and Pain: "Saxon and Aston, both managed to put overhead upwards of 300 lbs with one hand- there’s not a single person on the planet who could even begin to approach that feat, much less duplicate it."
Felt I would leave it here.
-Aaron

Monday, November 7, 2011


November 7th, 2011 - Session#: 197
Weight: 203.5 lbs
Squat
Warmup: 135x3, 185x3, 225x2, 245x1
5x265x2
Sumo Deads
225x3
275x1
315x3
Good Morning
135x5
185x5
GG/BG
3x240x10
Dumbbell Rows
3x110x5
Seated Row
180x5
200x4
Face Pulls<-lowered the weight for more benefit.
50x10
57.5x10
65x10
Workout Notes
The good mornings from last workout were 2x185x5 not 2x185x10.
Great session, got in, did what was needed and got out. My wrist and a certain forearm muscle (though mostly the muscle) that is involved in flexing the wrist have been giving me serious issues lately, jolts of pain when I try to squeeze things really hard.
-Aaron

Friday, November 4, 2011


November 4th, 2011 - Session#: 196
Weight: 204 lbs
Deadlift
Warmup: 135x3, 185x3, 225x3, 275x2
5x315x2
365x2
365x1
365x1
365x1 <-pretty close set
Speed Dead
3x225x2
Front Squat Lockouts (hereby shall be referred to as FSL)
2x185x3
Good Morning
2x185x10
GG/BG
2x240x10
Dumbbell Rows
2x105x5
Seated Row
2x180x5
Face Pulls
2x72.5x10
Workout Notes
Had some grip issues on deadlift, nothing terrible.
-Aaron

Wednesday, November 2, 2011


November 3rd, 2011 - Session#: 195
Weight: 205 lbs
Squat
Warmup: 135x3, 135x3, 185x3
225x2
255x2
275x1
295x1
Good Morning
185x5
225x3
Sumo Dead
135x5
185x5
225x5
275x5
Anderson Squats
2x185x3
GG/BG
2x235x10
DB Overhead Press
40x5
55x5
65x5
Dumbbell Rows
3x100x5
Face Pulls
65x10
2x72.5x10
Workout Notes
-Aaron