2020: The Best IronOne Yet

Training Training Logs
541

8/21/2019 - Lower

McGill big 3, BW squats

High Handle TBDL
95x2x5, 135x5, 165x5, 185x5, 205x5
-with-
RFESS
30x10, 40x10, 50x10, 60x10, 70x10, 80x10, BWx30
-with-
Calves

—————

TBDL was trial and error for the back. It held up. I’ve had some mild tightness since front squatting Sunday. Not pain, but tightness. It’s frustrating, because it’s constantly on my mind. Trying to not fixate on it while I lift, just make sure that my bracing is on point. I’ll stick with high handle pulls for awhile. I can keep a perfect position. Feeling good right now.

Also, going to keep a pure upper/lower split with giant set assistance. Going to keep a 4 day rotation. Not much different that what I’ve been doing. I’ll tweak the above template. I just can’t get away from giant sets. Love them.

2 Likes
542

8/24/2019 - Upper

McGill big 3, arm circles, BW squats, band shoulder series

Axle OHP
25x8, 55x8, 75x5, 105x3, 125x2, 135x1, 115x2x8
-with-
KB Row
44x3x20

Pull-up
10, 10, 9
-with-
Flat DB Press
60x14, 10, 9
-with-
Band Upright Row
3x15

Lying EZ Ext R/P
65x15+7+4

25 min steep incline treadmill walk

Will prob do 115 again next week. Last 2 reps were not ‘easy.’

1 Like
543

8/25/2019 - Lower

McGill big 3, arm circles, hip circle walks and squats, hip flexor

Pin Front Squat
45x2x8, 75x8, 95x5, 115x3, 135x8, 145x8
-with-
Hollow body holds
4x

Suitcase March
44x50, 62x2x50
-with-
Seated Band Hamstring Curl
3x25
-with-
SL Heel Drops (all bumpers but one 45)
3x15

Paused Hanging Knee Ups (strict w/posterior tilt)
5x5

25 min steep incline treadmill walk

—————

Back did fine, but I know I can’t have a bad rep or it’ll bark. Planned on 135x2x8, but first set was ez, as was the 145. Back needs acclimation though.

1 Like
544

8/27/2019 - Upper

McGill big 3, arm circles, BW squats, band shoulder series, lying ext/int

Axle Bench Press
25x20, 75x8, 105x5, 145x5, 165x3, 195x2, 215x1, 185x8, 185x7
-with-
Pull-ups
5x10

SA Standing DB OHP
40x12, 12, 11
-with-
Meadows Rows
60x3x15
-with-
Leaning Laterals
10x2x25, 15x15+10x15

KB Curls

15 mins steep inc treadmill walk

——————

Not 1 questionable rep. Need all my workouts to be like this.

Progress pic. Have not weighed in in 2 weeks. Still happy with the look and am def keeping fat at bay. Filling out some for sure.

image
image2316×3088 2.35 MB

6 Likes
545

8/28/2019 - Lower - 179.3

McGill big 3, arm circles, BW squats

Axle RDL
25x8, 55x8, 75x8, 105x8, 125x2x8
-with-
Ab Wheel
3x10
-alt with-
Paused Hanging Knee Ups (posterior tilt)
3x10

RFESS
60x3x15
-with-
Standing Calf
-with-
Paused Hip Thrust
75x3x15

—————

RDLs felt good. Back is stable. More progress! Weighed in this AM, thought I would have been a touch heavier.

1 Like
546

Lookin sick, dude.

1 Like
547

Hey Iron are you lifting weights?
You sure looks like it.
Great pic

2 Likes
548

8/31/2019 - Upper

McGill big 3, arm circles, BW squats, band shoulder series, lying ext/int

Axle OHP
25x8, 55x8, 75x5, 105x3, 125x2, 135x2, 115x8, 120x8
-with-
SA KB Row
62x3x15
-alt with-
Lying Sideways On Bench Full Range Lateral Raise
10x3x15

Pull-ups
11, 11, 10
-with-
Flat DB Press
60x17, 11, 10
-with-
Purple Band Upright Row
3x18

PJR Pullover
50x15, 60x10

Purple Band Press down
3x15

Outside brisk walk
45 mins

——————

Felt strong today. More reps and a fast pace on pretty much everything. Body is appreciating some more rest these days. Works been very stressful/busy, so it’s been forced rest, but glad I’m taking it and not redlining like last year.

Things are good right now. I’m benching, deadlifting, squatting and OHPing. It’s been awhile since I’ve been healthy enough to at least do a variation of each all simultaneously.

2 Likes
549

McGill big 3, arm circles, BW squats, hip circle glute bridges, walks and squats

Front Pin Squat (parallel, 1 notch lower)
45x8, 75x8, 95x5, 115x3, 135x2, 155x2, 165x1, 145x2x8
-with-
Hollow Hold
3x
-alt with-
Paused Posterior Tilted Knee Ups
3x10

Suitcase Marches
44x50, 62x2x50
-with-
Seated Band Leg Curls
30, 30, 25
-with-
Heel Taps (normal height)
3x16

—————

Parallel Squat today. May need another half inch, but it’s damn close. Back felt great. Recovery is SO important. I’ve been on point here recently, and what do you know, feeling good and good performance.

3 Likes
550

Livin’ Dangerous!

1 Like
551

9/2/2019 - Upper

McGill big 3, arm circles, BW squats, lying ext/int, band shoulder series

Axle Bench
25x20, 75x8, 105x8, 145x5, 165x2, 185x2, 205x1, 225x1, 185x9, 185x8
-with-
Pull-ups
4x10, 1x12

SA DB OHP
40x12, 12, 14
-with-
Meadows Row
60x3x15
-with-
Leaning Lateral
15x25, 20, 20

Axle Curls
25x10+30x10+35x10+40x10+45x10+50x10 (rest only while adding plates)
55x5, 65x5, 75x5

KB Hammer Curl
18x2x10

Conditioning

4x50 lateral shuffles (2 uphill, 2 downhill)

45 min outside brisk walk

—————

3 days in a row working out. Taking off next 3 days due to work trip. Getting stronger all around. Helps to actually be feeding the machine!

2 Likes
552

Nice session there. Quick question why do you quote a previous session before you update with the new session !! Is there a relevance between the two ?

553

Thanks, it just helps me track the progress. Nothing fancy.

————

Out of town hotel conditioning

40 min steep incline treadmill

——————

1 Like
554

Big out of town work week. Got in a hotel workout this morning:

Cat/camel, McGill big 3

DB RFESS
BWx5, 10x10, 20x10, 30x10, 40x10, 50x2x6, BWx35
-with-
Calf raises

DB SLDL
10x20, 20x20, 30x20, 40x20, 50x2x10

——————

Back home, and back to normalcy. Body feels excellent.

3 Likes
555

9/7/2019 - Upper - 181.1

Arm circles, McGill big 3, band shoulder series, BW squats, sh int/ext rot

Axle OHP
25x8, 55x8, 75x5, 105x3, 125x2, 135x2, 115x9, 120x8
-with-
Chest Supported KBs Row
44x3x20
-alt with-
Lying on Bench Lateral Raise
10x20, 15x2x12

Pull-ups
11, 11, 9
-with-
Flat DB Press
60x17, 11, 9
-with-
Band Upright Row
3x20

Band OH Ext
25, 15

Band Pressdown
25, 15

30 min outside brisk walk

———————

Battling a cold, so today was a struggle. Got some good work done though. Lower tomorrow.

1 Like
556

9/8/2019 - Lower - 182.1

Cat/camel, McGill big 3, BW squats, hip circle glute bridges, walks and squats

Parallel Pin Front Squat
45x2x8, 75x8, 95x5, 125x3, 145x2, 165x2, 185x1, 155x2x8
-with-
Ab Wheel 3x12
-alt with-
Hollow Hold 3x30s

Suitcase March
44x3x70
-with-
Paused Seated Hamstring Curl
3x12
-with-
Heel Tap
1x20 (all but 45), 2x16 (all but 25)

Paused Posteriorly Tilted Knee up
5x5

20 min steep incline treadmill walk

——————

:+1:

185x1

4 Likes
557

McGill big 3, BW squats, arm circles, band shoulder series, sh ext/int

Axle Bench
25x20, 75x8, 105x8, 145x5, 175x3, 205x3, 190x8, 185x8
-with-
Pull-ups
5x10

SA Standing DB Press
45x3x10
-with-
SA Band Retraction + Row
3x10
-with-
Paused Band Lateral
2x15
-alt with-
Forward Facing Hi Inc Bench Lateral
2x15x10+10x10+5x10

KB Curls

——————

Good. Little sleep and tired for this one. Can’t complain though, body felt good.

1 Like
558

9/11/2019 - Lower

Warmup

Axle RDL
25, 55, 75, 105, 135x2x8
-with-
Standing Ab Wheel to Wall Progression
5x5

RFESS
80x3x12
-with-
Calf work
-with-
Paused Glute Bridge
85x3x12

15 mins high incline treadmill walk.

———————

Thank goodness taking the next 2 days off. Been sleeping poorly, work is very busy/stressful. I’m tired. Back is great though. It’s pretty much 100%.

5 Likes
559

That is awesome Iron, good news.

Doing some great workouts lately.

1 Like
560

9/14/2019 - Upper - 180.4

Warmup

Axle OHP
25x8, 55x5, 75x5, 105x3, 120x2x8
-with-
KB Row
62x10, 80x2x10
-alt with-
Side Lying on Bench Lateral
10x10, 15x2x10

Pull-up
26x2x8, 26x7
-with-
DB Bench
60x19, 12, 10
-with-
Band Upright Row
3x22

OH Band Ext
30, 20

Band Pressdown
30, 20

Hill Run Repeats
125M x 5 (85% peak on run 4)
75m x 4 shuffles (2 up, 2 down)

1.5 mile walk

——————

More progress. Going to save the over warmups for days I feel really strong. Today was an average day, but did make progress on all lifts. Body feels excellent.

2 Likes