IronFreak's Log - For the Freaks of Iron

[Ironfreak]

Stats:
Age - 20
Height - 5'10
Weight - 175lbs

Current Stats:
Squats - 210lbs - 5x5
Bench - 165 - 5x5
Press - 115 - 5x5
Deads - 315 - 1x5
Chins - BW+25lbs - 3x5
Dips - BW + 50lbs - 3x8

[Ironfreak]

GOALS by JUNE

Compete in PowerLifting competition in 2009.
Squat - 1.5x BW / 265lbs
Bench - 1.3x BW / 225lbs
Deadlift - 2.5X BW / 415lbs
Press - 1x BW / 175lbs

Been meaning to do get this thing going for a while. Will be posting up my progress regularly. Been on the Stronglifts program for many months now. Majority of the time spent learning and re-learning the lifts through trial and error. Feel as if I have finally got it nailed down and working my way back up from a recent deload. Hoping to get some feedback from fellow Stronglifters and Ironfreaks alike.

[guru]

Happy to see you started a log, & even happier to see those awesome numbers.

Good luck both on the programs & the competition. Happy lifting.

[Ironfreak]

Wednesday March, 04

Squats - 215 - 5x5 - PR

Brand new PR baby!!! Beat my previous best of 3x5 at the same weight using high bar before de-loading. Today's session was definitely the toughest yet, however I will NOT fail until I hit at least 2 plates. So close I can taste it!

Bench - 170 - 5x5
Bench felt strong. Still plety of room for improving. I believe all the extra sets of dips have helped, missed at 170 on my first attempt last time through. Setting sights on previous PR of 185 for 6x4. Will beat it this time for 5x5.

Deadlifts - 315 - 5x5 (OHG - PR)

Blasted through my deadlifts. Really needed to rev the engines for this one. Was shaking the bar and growling to get pumped up. Caught a few fellows staring as I was grunting and chalk dust was flying. This is not my best lift, but my highest with the OverHand Grip. Grip is definitely starting to lose power. Hoping to reach my previous PR of 335 before having to switch back to the over/under grip.

Chins - 27.5 - 5, 5, 4

One rep short on chins once again.

Pushups - 25, 20, 15

Use to do dips and chins every workout for the past 3-4 weeks or so but as both numbers were climbing, arms were definitely suffering. Decided to alternate between weighted chins and dips every workout, and adding pushups to the chins, and BW pullups with the dips.

[Ironfreak]

Friday March 06, 2009

Squats - 220lbs - 5x5

Blasted through these squats! Attacked the bar with an angry vengeance each set. Worked out with a partner on these squats because I didn't wanna wait for the rack (gym only has one rack - L.A.M.E.) but he actually provided me with an extra 'oomph' as we pushed each other on. Like most people, wanted to help me as soon as he saw me struggling on one of the reps, had to yell him a bit in the middle of a rep. Thought something was gonna blow. P.S. Focusing on shoving knees out helped with hip drive - easier than last squat session.

OHP - 120 - 4,4,4,3,3,2

Definitely not impressed with today's performance on the press. Got one less rep on the very first set than the last workout. This was my 3rd time at this weight. Decided to use an old tactic of mine as opposed to deloading which worked in my previous cycle before deloading. Doing 6 sets of 4 to try and keep upping the weights. Figured roughly the same amount of reps per set and same overall reps per workout. This allowed me to increase the weight 2-3 more times before deloading the last time, and will then return again to the 5x5.

PowerCleans - 105 - 3x5

Continuing to practice form. The weight is still very light. Performing a clean from the hang until i get to some bigger plates to get the proper bar positioning. Still sometimes banging knees on the way up.

Dips - +55lbs - 3x8

After 99 tries, I finally got 3x8 on this weight. May have to decrease reps in order to add more weight. Strength is the name of the game.

Pullups - 3x6

My pullups have regressed tremendously since I stopped doing them and focused solely on chinups for quite a period of time. These are lame especially in comparison to my chins of 3x6 with an additional 25+lbs.

BRING ON THE 4 PLATES!!! Cannot wait to graduate to a pair of big boys!

[Love_Deadlifts]

Hey man, sounds like you're making some nice gains... One thing that's helped me with plateaus is to alternate each workout with 5x3 and 3x5. It has less volume but it seems to do the trick in the short term anyway. So for you, on your press, at 120 lbs you'd do 5x3, then 3x5 next workout, then increase the weight, and repeat. If you don't progress with 6x4 you might want to give that a shot. Good luck.

[Ironfreak]

Monday March 09, 2009

Squats 225lbs - 5x5 - PR

WHOOO!!! Finally got a pair of bad boys! These are definitely getting tougher every session but I still feel there's plenty of left over juice for continuous increases. Not sure if the creating blend I've been taking lately has helped or not.

Bench 175 - 5x5

Impressed with the progress this time around on bench. Stalled on this weight the first time around. Nailed it easily. (Still felt light pain in left shoulder when using the wider pinky's on ring grip, same injury which forced me to take some time off and deload last time around. Work on keeping upper back tight.)

Deadlifts - 320 - 1x5

Was forced to switch to a mixed grip for the last rep. Overhand grip was running out of juice. Gonna continue to use overhand grip for as many reps as possible before switching to mixed grip as opposed to using it for the whole set. Possibly add in some heavy lockouts in the rack to train grip.

Chins - BW + 27.5lbs - 3x5 - PR

The last rep was a bitch of a grinder. Finally got the 3x5 after missing the last rep 3 times already. Will probably attempt to increase reps before increasing weight. Could use some extra arm volume (I know, I know...sue me!)

Pushups 26, 21,16

[Love_Deadlifts]

I would say if for some reason you miss 3x5 after getting the 5x3, continue trying 3x5. I don't think it should be much of a problem though, i rarely had trouble getting the 3x5 if i was able to complete 5x3 with the same weight.

I agree that KBs should be carried in more gyms, they're freaking amazing for endurance. Better than a treadmill for sure.

[Ironfreak]

Wednesday March 11, 2009

Squats - 230 - 5, 5, 5, 5, 3

Wow! Toughest. Session. Ever. Almost failed on the last rep of the third set. Thought about switching to 3x5. Forced myself to get under the bar for the last 2 sets. By the time the 5th set rolled around, I was more fatigued then anything. Could feel my legs shaking inbetween sets. Form was also going down the drain. Not keeping chest up and possibly rounding lower back. Performing a semi-good morning. Will repeat this weight and get 5x5 as well as work on form.

OHP - 120 - 2, 2 - EPIC FAIL

Worst OHP workout. Ever. Could not budge that bar after 2 reps. Not sure if the lack of sleep had anything to do with it. Was tired on the way to the gym but felt warmed up and ready to go once there. Mental excuse. This was my 4th attempt at this weight, and it was worse each time for the past 2 sessions. Will deload and work my way back up. Will switch to 6x4 before stalling, and then alternating 5x3 with 3x5 to hopefully hit a pair of plates.

Hanging Power Cleans

Getting tougher. Must practice form on these.

Seated Presses - 105 - 10,8,8

Decided to just do these for today since the OHP did not go as planned. Pleasant pump. Was not able to do my dips because of these. Will perform my dips first next time before adding extra exercises.

Pull-Ups - 3x7

One extra rep per set, although brought grip closer in which made it easier.

[Nilan666]

hey man...those are....some.....BIG NUMBERS!!!!
Man am i scared

How long have you been lifting? I think you should have a couple of years of experience..those aint novice weights!

Great progress. keep it up!

[Ironfreak]

Friday March 13, 2009

Squats - 230 - 5x5 - PR

Repeated this weight after missing 2 reps last time. Extremely difficult. May have to switch to 3x5 soon. Gonna try and stick to the 5x5 for as long as possible for the extra volume and hopefully muscle.

Bench - 180 - 5x5 - PR

5x5 PR. Previously did this weight but for 6x4 (easier). Must watch form because shoulders were in extreme pain the next day. Enjoying the steady progression in weight.

Deadlifts - 325 - 1x5

Can no longer perform the full set with overhand grip. Got 2 reps before having to switch. Getting really tough, but plan on hitting previous PR of 335 at least.

Chinups - +25lbs - 6,6,4

Performed 27.5 for 3x5 last workout, therefore not happy with this performance. Was going for 3 sets of 6, failed on the last set.

Dips - 50lbs - 3x8

Did not perform dips last workout when I should have so added them here.

[Ironfreak]

Got my bodyfat % measured at the gym on Saturday (March 14th) = 16.4% = not good. Been gaining a lot of unwanted fat recently which forced me to tighten up my diet. Although I've been eating a lot, it hasn't always been the best form of nutrition. Lots of going out recently and drinking as well. On Monday I began keeping a food log. My weight has jumped dramatically. I am at least 180lbs now if not more. The heavier my squats, the more I eat, the more weight I gain. I'm hoping this log will help me be more aware of what and how much I'm eating. Do not mind gaining weight as long as its muscle and not fat! Nobody wants that now do we?

[Ironfreak]

Monday March 16, 2009

Squats - 235lbs - 5x5

Damn! These were tough but they were even easier then the 230lbs from last week. I guess a weekend's worth of birthday celebrating and overeating helped. Starting to get recognition in the gym for form and weight on these. Trying to keep noise at a minimum but can't help the loud grunting at the end of each rep. This one guy I made friends with always wants to run and help me when he sees me start to struggle and pause between reps. Had to give him a quick yell when I thought he was gonna help me on my 4th set. On the 5th set he stood there and encouraged/pushed me. I must say it did help. A good training partner is a luxury.

OHP - 105 - 5x5

Deloaded after failing at 120 four times. Short rests between sets. Last set was way heavier then it should have been.

Hanging Power Cleans - 125 - 3x5

These are also getting tough. Not sure if form is right on these. Realized I jumped from 105 to 120 therefore may go back down to 110 and work my way back up while practicing form.

Dips - +52.5lbs - 3x8

PullUps - 7,4,5

Not happy with these at all. Must install pullup bar at home and grease the groove with these and get these numbers up. They use to be way higher.

[Ironfreak]

Wednesday March 18, 2009

Squats - 240lbs - 5x5 - PR

WHOOO! Still progressing! One of my new gym buddies provided me with some much needed vocal motivation for these. Found myself waiting for him for my last set before starting. Dont wanna get reliant on the external motivation but I must say it definitely makes a huge difference.

Bench Press - 185 - 5x5 - PR

WHOOO! New 5x5 PR! And still plenty of room left in the tank! Seems those weighted dips have really helped. I have previously made 185 for 6x4. Only got 190 for 3 reps. Plan on getting 5x5 next workout. Planning on hitting 200 at least before slowing down.

Deadlifts - 330 - 1x5

Got 3 reps with overhand grip before switching. Pretty sure form is really off on these and I'm rounding my back. Muscleing my way through these. Might have to get it filmed and checked out before hurting myself.

Military Chinups - 50 reps

Did not count sets. Got this idea from Jim Slade. Decided to try something new to improve pullup/chinup numbers. Will try and increase # of reps while performing them in as minimal sets as possible. Enjoyed the extra volume and 'pump'.

[Ironfreak]

Friday March 20, 2009

Squats - 245lbs - 5,5,4,2

Bitched out! Lost focus on the last rep of the 3rd set. Decided to suddenly focus on going down slow. Went down too slow...and got stuck at the bottom. Messed up the rest of my workout. Tried completing the remaining 2 sets, but failed I think after the first rep on the fourth set, hurt my back, and called it a day on squats. Will repeat, NAIL, this weight on Monday.

OHP - 110lbs - 5x5

Not difficult, but not as easy as I would have liked considering I'm working my way back up from a deload.

Hang Cleans - 110lbs - 3x5

Deloaded a bit to work on form. Still not sure if form is correct. I want monster poundages on this lift (& powercleans). Feel it will help bigtime with athletic performance.

Hang Cleans + Press - 110lbs - 6,6,4,4

Decided to do some extra workout after cutting the squats short and having some extra time. These are brutal. Definitely a full-body exercise. Had me puffing and sweating.

Dips - 25lbs -10, 50lbs-10, 60lbs-9, 25-10

Wanted 10 reps with 60. Pretty good nonetheless.