iRonMan's offseason log

[PrinceVegeta]

20x225? nice man! keep up the good work!

 

[iRonMan35]

225x20 is a personal best. my goal for next season was 25 so i should be able to achieve that

 

[PrinceVegeta]

^^ keep working towards it and u will reach it in no time!

 

[Samoan-Z]

Awesome volume man just awesome.

 

[iRonMan35]

Tuesday 1/20/09
Bench
135x10
135x10
255x10
275x8
300x6
225x15

Tricep Pull Downs(superset with ez curls)
15x10
15x10
15x10
15x10

Ez Curls
12x10
13x10
14x10
15x10

Rope Pull Downs(superset with reverse curls)
12x10
13x10
14x10
14x10

Reverse Curls
6x10
8x10
8x10
8x10

Skull Crushers/close grip bench
70x10
80x10
80x10
80x10

Front/Lat Raises
40x10
40x10
40x10

Incline BB Bench
165x8
185x8
205x8

21 curls
Narrow grip 70x21
Wide grip 70x21
Normal Grip 70x21

Shrugs
405x10
405x10
405x10
475x8
475x8
225x10sec
225x20sec
225x30sec

I had a great lift and the last three sets of shrugs were all in a row to test my grip and how long it would last. felt really good.

 

[bambam55]

hellacious workout today man. I wish I could afford to lift at Worlds with you guys. ON your shrugs with the seconds, did you just hold those at the top for that amount of time? 300x6 on the bench is impressive

 

[iRonMan35]

yea the last three set of shrugs we would hold it for that time let it down regrip and go for 20 then 30. it tests your grip pretty good

 

[Samoan-Z]

Great session bro, awesome numbers as always.

 

[iRonMan35]

1/21/09 Wednesday
Push Press
135x5
225x4
245x4
265x2

Front Squat
185x5
225x5
255x5
275x5

Single Leg Extensions(decel down)
60x10
60x10
80x10
80x10

Single Leg Curls(decel Down)
80x10
100x10
100x10
100x10

Next three we did as a circuit
Speed Step Ups
BWx40
BWx40
BWx40

Jump Lunges(With free weights)
10x20
10x20
10x20

Jump Squats(w/ DBs)
25x8
25x8
25x8

Calfs
450x15 slow
450x15 slow
540x20 fast
540x20 fast

Speed Squat
95 for 20 sec-24 reps
95 for 20 sec-24 reps
95 for 20 sec-23 reps

then we finished we some neck machine and abs. i was happy with front squat. first time doing them in about a year and 275 was a little light for my last set. that circuit kicked my ass tho.

 

[PrinceVegeta]

Nice session man! those push presses are strong!

 

[iRonMan35]

1/22/09 Thursday
Power Clean
135x5
225x4
255x4
285x2

T-Rows(machine)
135x10
135x10
135x10

Military Press
185x4
195x4
205x4
225x4

DB Row
80x8
100x8
100x8

Arnolds
50x12
55x12
60x12

Lat Pull Downs(superset with reverse narrow grip pull downs)
100x12
110x12
120x12

Reverse Lat pull downs
100s12
110x12
120x12

Pull Ups(superset with back extensions)
BWx7
BWx8
BWx7

Back Extensions
25x15
25x15

Neck machine
35x10 all four ways

 

[PrinceVegeta]

Strong session man! strong shoulders

 

[Samoan-Z]

Great session bro.

 

[iRonMan35]

1/23/09 Friday
Bench 135x10
225x10 w/ band
235x10 w/ band
255x10 w/ band
225x16 w/o band

DB Incline
70x6
100x6
80x6
85x6

Straight Arm fly machine
160x10
170x10
170x10

Pec Deck
100x10
82x10(switched to a different machine)
89x10

Single Arm reverse pull downs
60x10
60x10
60x10

Overhead ext rope
120x10
120x10
120x10

Close-grip bench
135x10
155x10
175x10

Str Bar Curls
65x12
95x10
105x8
125x6

Incline single db curl
30x12
35x10
40x8
45x6

Pyramid Curls
70x1-10

Reverse Curl Pyramids
50x5-1

neck
35x10 all 4 ways

sorry for the late update. went home friday and didnt have a chance to post up. everything was superset pretty much. the triceps were worked as a circuit and the two biceps were done as a superset then the two pyramid sets to finish off the arms for the day.

 

[PrinceVegeta]

Good session man!!

 

[Samoan-Z]

Awesome reps on that last set in the bench bro, looking good man real good.

 

[iRonMan35]

mondays leg workout
1/26/09

Squat
135x5
225x5
300x3
365x3
385x3
405x3
425x3 (NEW PR)

BB Lunge (All too light)
135x10
155x10
185x10

Leg Extensions (maxed out machine)
160x8
160x8
160x8
160x8

Leg Press (does not include machine)
560x8
650x8
740x6
830x6
900x4

leg curls
160x8
160x8
180x8
180x8

Calves
360x20
360x20
360x20
360x20

neck
45x15 all four ways

most weight ive done on leg press and squat ever. left the gym feelin really good.

 

[iRonMan35]

Tuesday 1/27/09

Bench
135x10
225x6
300x3
305x3
315x3

Low Cable crossover (superset with high cable)
80x12
80x10
60x10
70x8 (started too heavy)

High Cable Crossover
60x12
80x10
100x10
110x8

BB Incline
225x5
235x5
245x5

Rope Pull Downs(superset with triangle pull down)
100x12
120x10
120x10
130x8

Triangle Pull Downs
150x12
155x10
155x10
160x8

Dip Machine
150x35
150x35
150x31

Skull Crushers
80x10
80x10

Close Grip right after skull crushers
80x20
80x20

Shrug machine (no straps)
270x12 seated
360x12 standing
360x12 standing

Front/Side Raises
30x10
35x10

Hammer Curls
45x10
55x10
65x10

Chin ups
BWx10
BWx10

Neck
45x15 all 4 ways

My bench was a little easy. i may have been able to do five or ten pounds more on the last set. For incline that was too light. i could have done twenty more pounds on the last set i think. i dont like going too heavy cause i dont like having a spotter help me. that dip machine was a machine that you sit in and grab the handles and push down like your dipping. we did three sets for as many as you could do to burn the triceps out. worked pretty well.

i got a question though. today and yesterday doing 3x3 ive done alot more sets to warm up. am i doing it ok or should i cut some warm ups out and just get into the lift sooner. on squat i did alot of sets but it was because i wanted to start at a weight that was heavy enough to push me but not too heavy that i couldnt move up in weight. today on bench i felt i did good but i always have a hard time determining what the weight on my first set should be.

 

[bambam55]

3x3?? Is this the program thing that you've been doing. If you feel it works for you stick with it, but I would go with more volume. Everybodies different though in how their body responds.

 

[bambam55]

Really I think you should look at defrancos west side for skinny bastards program. He uses it for tons of guys training for the combine and he preaches on the heavy day to work up to your 3 rep max. So if you felt like you could do more then just keep going up until you cant, that sort of thing.