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, February 29, 2012

One hell of a long ass session!


February 29th, 2012 - Session#: 240
Weight: 210 lbs (slightly below)
Paused Bench Press <- I was practicing keeping the scapular retraction as I unrack the bar today.
95x3, 135x2, 185x1, 225x1
235x1x2
235xF - got stuck 3 inches from my chest
235x1 easy, but my ass came off the bench
Close Grip Bench Press
205x3x5
165x10
Squat
135x3, 185x1, 225x1, 245x1
275x1x5
Box Squat
135x4
185x3
205x3
185x3
Paused Squat
135x2
185x3x2
Power Clean
135x3
Speed Pull
225x2x3
Halting Deadlift
225x2
315x2
315x3x2
Good Morning
135x5
185x5x2
Seated Row
200x5x2
Face Pulls 72.5x10
Curls some with 45s and 40.
Training Notes
Great session, took ages!
First of all, I would like to tell the people who decide the soundtrack for the gym a few things.
1. Keep the volume at one level. It's a lot easier to ignore that way.
2. i) This is NOT A CLUB. People are here to lift, not listen to music for dancing.
ii) There is no one here 'on a boat'. We're in a 'fitness center'
3. You recently added the song below to our soundtrack. It has succeeded in lowering my opinion of music. A surprising task after Justin Bieber.

No lifting video however, since my batteries ran out after 2 squat videos
-Aaron

Monday, February 27, 2012

~Bench, Squat & Deadlifts...in the same session!!~


February 27th, 2012 - Session#: 239
Weight: 213.5 lbs
Bench Press dmb is pro mini band from EFS, doubled
95x3, 135x3, 185x1
215x3x4
225x2x3
Wide Grip - 155dmbx5
Close Grip -155dmbx3x5, 155x10
Squat
135x3
185x2
225x2
245x2x5
Halting Deadlifts
135x3
225x3
315x3x3
Shrugs
225x4
315x5
405x5x3
Good Mornings <-starting to get better at these, really found the 'externally rotate your tibia" tip is benefiting me on these
135x5x2
185x5
Barbell Row
225x5x2
GG/BG
305x10x2
Face Pulls
72.5x10x2
Curls with 40 and 45
Workout Notes

-Aaron

Wednesday, February 22, 2012

Bubba's Bench Day


February 22nd, 2012 - Session#: 238
Weight: 212.8 lbs by different scale
Bench Press
135x1, 185x1,
205x3x5
215x2x2
Wide Grip - 195x5
Close Grip -185x3x5
Squat
225x2x5
Block Pulls
145kgx3
145kgx4
130kgx5x3
Speed Deads
102kgx1x5
DB Rows
90x5x2
Dumbbells Curls
35x6
40x6
Face Pulls
70x10
80x10
Workout Notes

-Aaron

Tuesday, February 21, 2012

Good Masculinist article.

http://masculinists.net/2011/12/i-hate-women-really-i-do-honest/

Monday, February 20, 2012

Hip Issues

Hip fixing

At the current time, I have found my deadlifting and posture at a detriment due to my hips. In order to fix it, I have been so far using a few different tools. Firstly, whenever consciously possible, I switch my seated position to one where the lower back is in a more stretched position. Anything to keep myself from habitually holding lordosis and an anterior pelvic tilt. As well, I stretch my: Quads, Hip Flexors, Glutes, Hams, Calves, and Lower Back, before bed daily, along with doing Upward Dog, Hero Pose, Pigeon Pose, and finally pvc pipe roll my Glutes, hamstrings, calves, lower back, hip flexors, quads, and IT Band.

After a little improvement: Fixing this should greatly benefit my deadlift.

Squats 'n Block Pull!


February 20th, 2012 - Session#: 237
Weight: 215 lbs
Squat
135x4
225x2
245x1
275x2x3
225x2x2
Block Pulls
225x3
315x3
335x3x3
315x3
Good Morning
135x5x2
Barbell Row
225x5x2
Dumbbell Rows
90x5x2
GG/BG
305x10
Face Pulls
65x10x2
Curls
Workout Notes

-Aaron

Sunday, February 19, 2012

Friday, February 17, 2012

Max Deadlift day

To keep things consist for the future, I'm changing my notation from set x weight x reps to weight x reps x sets.


February 17th, 2012 - Session#: 236
Weight: 211.5 lbs
Deadlift
135x3
225x2
315x1
405x1
455xF2 (failed twice in one set)
440xFx2
Block Pulls
315x3
315x5x4
315x1 + 10sh
Good Mornings
135x5x3
Push Press
145x4
135x4x2
95x6
Dumbbell Seated Overhead Press
65x5
65x4
55x5
Arnold Press
30x6
Dumbbell Rows
3x100x5
Face Pulls
2x72.5x10
Curls
Workout Notes
Decent session, disappointed about the deadlifting. Right now, my hip issues are getting better, and block pulls will definitely become a staple for hamstring strength development(More on this later). The deadlifts at 440 felt to me like the strength was there, but I didn't have the speed to move through my sticking point at the knees. Frustrating, but with our targeted plan, the issues should be fixed soon.


-Aaron

Wednesday, February 15, 2012

Benchin with Bands!


February 15th, 2012 - Session#: 235
Weight: 211.5 lbs
Bench
Bar+doubled pro mini bandsx3
95+dmbx3
135+dmbx3
185x1
4x225x3
3x205x3
Wide Grip 135+dmbx5
Close Grip 155+dmbx2F, 2x145+dmbx3, 3x145+dmbx2, 145x10
Deadlift
Bar+quaded pro mini bandsx1
135+qmbx2
185+qmbx6
Squat
135x2
225 + reverse pro light band x2
315+rlbx2
365+rlbx1
3x225x2
Barbell Row
3x225x5
GG/BG
2x305x10
Face Pulls
2x72.5x10
Curls
Workout Notes
Great Session
 
-Aaron

Monday, February 13, 2012

Deadlift & Squat, stirrin' round the pot.


February 13th, 2012 - Session#: 234
Weight: 215 lbs
Reverse Light Band Deadlift
135x1, 225x1, 315x1,
405x1
455x1
500xF
500xF close
Deadlift
3x315x4
Squat
135x3, 185x2, 225x5
5x225x2
Good Morning
135x5
185x5
155x5
Dumbbell Rows
3x100x5
Pullups
BWx3, x4, x3
GG/BG
2x300x10
Face Pulls
72.5x10
Workout Notes
Great Session
-Aaron

Sunday, February 12, 2012


February 12th, 2012 - Session#: 233
Weight: 215 lbs
Good Morning
2x115x8
TBar Row
3x135x5
Superset 1
Squat to Press/Jump Squat
3x115x3
Shrugs
315x3
3x405x3
Superset 2
Hanging Leg Raises/Ab Wheel Rollouts
x10/10
x15/15
x5/5
Workout Notes
Good fun time.
-Aaron

Friday, February 10, 2012

Shitty Deadlift Day


February 10th, 2012 - Session#: 232
Weight: 213 lbs
Deadlift
135x2, 225x2, 315x1, 365x1
415x1
415xF2 <- 2 failed attempts
415xclose
415xknees
Dimel Deads
275x3
225x5
Squat
135x3
4x225x2
Push Press
3x135x3
Dumbbell Overhead Press
3x60x5
GG/BG
2x295x10
Face Pull
65x10
Workout Notes
Poor training session. A bunch of factors sort of contributed. Next week WILL be better.
Funny thing seen today: A tall guy was curling 25lb dumbbells while walking around the gym.
-Aaron

Wednesday, February 8, 2012

Training Video

Bench day with Band fun!


February 8th, 2012 - Session#: 231
Weight: 214 lbs
Bench
95x3
135x3
185x1
5x225x2 (Last two were the easiest and best, after someone made a comment about my back)
235x2
235x1
Wide Grip 185x5
Close Grip
185+dm x1
4x135+dm x3
135x10
Squat
135x1
135+mi x3
185+mi x2
3x225+mi x2
Deadlift
135+qm x2
225+qm x2 (losing grip and drive just before lockout)
185+qm x2
135+qm x2
Good Morning
135x5
Shrug
225x5
315x3
Workout Notes
Tons of fun band work today. Here's a guide
mi - pro mini EFS bands
dm - doubled pro mini EFS bands
qm - quaded pro mini EFS bands
-Aaron

Tuesday, February 7, 2012

Evernote

My training partner and I have started a little joint compilation. We're adding great info and links to an Evernote account codenamed: "Knowledge Sanctum". The idea will be to have a great, easily accessible resource for when we forget things. (ex. Having the links to a few quality sources that prove saturated fat's benefits, etc can be useful, especially when easily accessible). I will, on occasion, post some links to the sources and info I find most interesting, so keep an eye out! 
Stay Strong,
Aaron Thawe



Monday, February 6, 2012

Lifting video

Good Squat & Deadlift Session


February 6th, 2012 - Session#: 230
Weight: 215 lbs
Squat
135x2
185x2
225x1
255x2
4x275x2
Deadlift
225x2
315x1
4x345x2
3x365x1 (Grip issues here)
Good Morning
2x135x8
Seated Row
140x5
2x200x5
Pullups
3xBWx3
Face Pulls - 72.5x10
Face Pull preceded by Scapular Retraction - 50x10
GG/BG
2x295x10 (Got the stack!)
Curls
meh x meh
Workout Notes
Good session. Wish my grip wasn't failing on the deadlift singles.
Face pulls were done like shown here: 6 More Exercises You Aren't Doing That You Probably Should | Anthony J. Yeung | Live Life. Live Healthy.
-Aaron

Sunday, February 5, 2012

Extra Weekend Session


February 4th, 2012 - Session#: 229
Weight: 215 lbs
Shrugs
225x3
315x3
365x0 (Grip issues start here)
315x3
335x2+1
335x2+1
Superset 1
Squat to Press/Jump Squat
95x3
115x3
120x3
Superset 2
Hanging Leg Raises/Ab Wheel Rollouts
BWx10
BWx10
Workout Notes
Good session. I don't have straps, so I could only go so heavy on shrugs, and my absence in ab work showed when my inner abs started to seize up. The superset of squat to press and jump squats was tons of fun, I will definitely want to do that again.
-Aaron

Saturday, February 4, 2012

http://www.youtube.com/watch?v=ZccfhcvTalw

Friday, February 3, 2012

Great Deadlift Session!


February 3rd, 2012 - Session#: 228
Weight: 214 lbs
Deadlifts
135x2
225x1
315x1
365x1
4x405x1
Dimel Deads
2x275x5
Squat
135x3
4x225x2
Good Mornings
2x115x8
Push Press
135x3 <- did overhead press for last 2 reps.
135x2 <- Failed first overhead press rep, then did 2 push press reps.
155x3 <- A lot of leg drive, could even feel my quads after the set.
TBar Rows
90x5
2x135x5
Pullup x3
Seated Row
2x180x5
Dumbbell Overhead Seated Press
3x60x5
GG/BG
2x295x10
Face Pull 2x72.5x10
Workout Notes
Great session.
-Aaron

Wednesday, February 1, 2012


February 1st, 2012 - Session#: 227
Weight: 212 lbs
Bench
95x3, 135x3, 185x1,
5x215x3
2x225x2
Wide Grip
2x185x5
Close Grip 3x185x2
Speed Pulls
4x225x2
Squat
2x135x2
185x2
4x225x2
Good Mornings
135x5
135x8
165x8
TBar Rows
3x135x5
GG/BG
2x290x10
Workout Notes
-Aaron