Forging Iron

Training Training Logs
121

4.24.13

Focus on supermaximal weights in Bench Press.

Bench Press
45x5
60x5
80x5
100x3
105x3
115x3
125x3
135x3
145x3
155x3
165x3
Focus was on explosion…speed.

Bench Press off pins
170x3
180x3
190x3
200x3
205x3
210x3
215x3***
Target coming in was 200.

Bench Press
145 3x8
Trying to do a little hypertrophy, back off sets. Non-explosive

Bent Rows
145 5x5
Just trying to do some light rows

Military Press 201
85 1x12

DB Lateral Raise 121
20s 1x12

Cable Ext Rotation 121
25 1x15e

Notes:
Pleasantly surprised at my bench today.

122

4.26.13

Warmup

Front Squat from pins (half squat)
135x3
145x3
155x3
165x3
175x3
185x3
195x3
205x3
215x3
225x3
235x3
245x3
255x3
265x3 Did not feel overly heavy
275x3*** Felt too heavy actually,
–>None of these done explosively

Front Squat (to parallel) regular shoes
135x1
155x1
175x1
185x1
–>knee discomfort inside and rear past parallel so stopped at that point. Still have some slight swelling I think. Knee cap tracking extremely weird. All done slow, none explosive or use of stretch reflex.

Standing Leg Curl
80 4x5 45sec bw

Glute Bridge
BW 1x5 with 5s pause at top
45 1x5 with 5 sec pause
135 1x8 with 3 sec pause
185 1x8 with 3 sec pause
225 1x8

Side Bends
80 1x8
95 1x5

Machine Arm Curl
40 3x12

Notes: I think this system is what I need at this point and what I enjoy and respond to best.
I’ve come a long way and made tons of progress in past couple of years despite volatility with some health issues. Wasnt long ago I couldnt bench a bar without pain. My knees are a bit volatile, and I probably need surgery, but there too I still have gotten far from being practically crippled and scared of stairs. I do need to get my knees checked out though. Perhaps I have not taken enough breaks from squats to give them a rest…

123

4.27.13

WG Pullup
BW 1x5
BW 1x8***
Neutral Grip Pullup
BW 1x5

Snatch Grip Behind Neck Press 121
Bar 6x12

Power Upright Row (done lightly with pause at top)
Bar 2x12
55 1x12
65 1x12
75 1x12
85 1x12

Seated Concentration Curl
30 1x12
30 1x8

Seated Rope Face Pulls
50 2x12

Comments:
Chose to do somes shoulder work in lieu of track today. Maybe next week start track workout if knee is better. Seems to have responded well to the front squat workout actually.
I also need to make sure I get in my pre/re-hab work Ive been slacking on.

On another note, I have stacks of notebooks from training years ago where I kept track of sleep, heart rate, calculated bmr, calorie breakdown, pre- present or post competitive season, amount of work done, volumes, intensities, injuries, ailments, supplements, etc. Made charts and graphs, too. Its enlightening, sort of fun, but for me at this point it would just be mental masturbation. Most of that stuff is in my head anyways. I just want to make sure my numbers are improving…and for now, they are.

And my recent “reset” really was just a hold on my olympic lifting buildup. Not ready for that yet. This is essentially my intensification cycle, which I am planning to extend further out than originally planned. Also starting the impact drills at low intensity which wasnt part of original plan, and will go much slower on track buildup.

Changing my log name, too. Im creating an entirely new “weapon” these days, not trying to regain previous accomplishments. Not trying to be a bodybulder or a powerlifter at this time. But I am creating a new metal, and it needs to be the right size, shape, and texture for the task…as well as making it as durable as I can. So insteady of “Zero to Hero”…my concentration is just on “Forging Iron”.

124

4.28.13
TKE with bungee cords 3x15
Peterson Step up (10d angle) from a thick book 1x25 right only

4.29.13

2nd deadlift day in minicyle. Focus is on more weight at the bottom for this day, so…lifted on podium and used a snatch grip to create a deficit and longer range of motion. Combined a lift off the floor with a podium lift. Thats all there is to it for Deadlift minicyle. Some minor variations each time through the cycle but its a basic 2 on 1 off cycle. Supercompensation on the 1st day followed by bringing up the rear on the 2nd.

1:Snatch Grip Deadlift
Starting at about 155 up to 305x1***
2:Snatch Grip Deadlift from podium
Starting at 135 up to 275x3***
—>Odd weights used so didnt keep good track…will write as I go next time.
Went in with the approach of doing a conventional (ended up doing snatch grip) deadlift 1 rep followed after a rest by 3 reps off podium. Near the top used 40lbs more from floor than off podium till I hit 295…then went to 300 and 305. I think on the podium I did 275/230, 295/255, 300/265, 305/275. Used straps after 225 on the floor and 185 on podium.

Bent Barbell Row
185 4x5
better reps than last time. did 1 extra set

DB Alt Curls
30s 1x12
40s 1x8
45s 1x8

DB Row
80 1x5

→ Spent too much time on the deadlifts to get any more assistance work in. Used more rest time once I got to 275 on the floor and 230 on the podium to avoid over straining anything.
So right now I have a bracket or range of 345 on the top and 275 on the bottom for deadlift.

125

4.30.13

Ankle Jumps 3x50
4 corner jumps 2x10 (around and back 1 rep)
Alt Lunges 3x20 (explode up)
Jump Squat 2x20
Slalom Jumps 3x50
Lunge Jumps 3x10e
Low Squat Ankle Jumps 3x30
–>1min b/w sets.
World of difference in my knees this time. Much better this time around.

126

5.1.13

Bench Day 2 of 4 on minicycle
45x5
65x5
85x5
100x3
105x3
115x3
125x3
135x3
145x3
150x3
160x3
170x3

Off support (lower than last time, ~4-6"off chest)
175x2
185x2
195x1*** failure on 2nd rep. Unexpected, maybe a technique failure.

Bench Press
145 4x8

Bent Barbell Row
145 4x8

Military Press 121
95 1x8
95 1x6

DB Lat Raise 121
25s 1x8
DB Alt Curls
40s 1x8

127

5.3.13

Day 2 of 3 on Squats (Front Squats)

Tapering down the heavy overloads or supercompensation and getting in a bit more work from the bottom by just doing normal Front Squats. Much easier to manipulate with bands, but since Im not using bands, winging it a bit.

Oly Lifting shoes today:

Going in with a goal of 200x2
Front Squats (to below parallel but not full…mainly because of knees)
45x5
65x5
80x3
95x3

Speed Sets 3 min between mostly
110x3 55%
125x3 62.5%
135x3 67.5%
145x3 72.5%
155x3 77.5%
165x3 82.5%

Still lifting hard but mainly trying to control my decent, weight distribution, and avoid using to much of stretch reflex or any bounce
2 min or less b/w
175x2 87.5%
185x2 92.5%
190x2 95%
195x2 97.5%
200x2 100%
A little too much lean forward on these. I feel I have better control and stronger if I go deeper, and usually have not had this issue.

Lower pins than last time…
2/3rd Front Squat off pins…starting above parallel. estimating 3-4" from memory perhaps
1 min b/w
135x1
185x1
205x1
215x1
225x1
235x1
240xfail… got it off pin but lost control.

Standing Leg Curl 45sec between sets
85 5x5each

Barbell Glute Raise
135x8 3sec pause at top
225x8 1sec pause
275x8 1 sec pause

DB Side Bends
70x8
100x8
DB Alt Curls
35s 1x8
45s 1x8

Horizontal Leg Press
Messed around with some 2-leg up 1-leg down to finish out.

128

5.7.13

No Deadlifts on Monday (Week off)

Ankle Jumps 3x75
4 corner jumps (around n back 1 rep) 3x10
Alt Lunges 3x20
Squat Jumps 2x20
Slalom Jumps 3x50
Lunge Jumps 3x15e
Low Squat Ankle Jumps 3x30
–>1 min between sets
Not done with full effort (50-70%)

Had to do some travel and behind on some things, didnt get any exercise in and not eating properly. Felt like crap trying to do this sequence of drills. Hopefully back in the groove tomorrow.

129

5.8.13

This system Im doing is basic in the setup…however the magnificent amount of variables available to play with allow one to make this system as complex as you’d like…especially when it is fine tuned to your individual needs.

Day 3 of 4 Bench

Goal coming in was 175x3. Using pauses today at the bottom of All lifts.
45x5
65x5
85x5

Speed Sets
100x3
110x3
120x3
130x3
140x3
145x3

155x3
165x3
170x3
175x2*** Assisted on 3rd…

1:Bench Press 2min rest
145 4x8
145 1x7 assisted on 8
2:Bent Barbell Row 2 min rest
145 5x8

Bench Press Overload
225 x 15seconds

Snatch Grip Behind Neck Press 121
55 1x8
65 1x8

1:Sgl Leg Horizontal Press, right only
70 1x8 (121)
80 1x8 (121)
90 - reps at top range 1x20
2:Incline Reverse Lateral Raise 121
10s 1x8
15s 1x8
3:Alt DB Curls
45s 2x8

130

5.10.13

Coming in with little sleep. No real goal…maybe 185 2+2

Front Squats
Reps of (2) Full plus (2) 1-1/2 squats
None done explosively…and with minimal “bounce”
2-2.5min rest b/w
45x3 plus 45x2
65x3 plus 65x2
85x3 plus 85x2
95x2 plus 95x2
105x2 plus 105x2
115x2 plus 115x2
125x2 plus 125x2
135x2 plus 135x2
145x2 plus 145x2
155x2 plus 155x2
165x2 plus 165x2
175x2 plus 175x1
185x2 plus 185x1 (back just above parallel then back below)

195x2
205x1 failed 2nd rep

1/2 squat, lower pin than 1st day of rotation, but higher than 2nd day
minimal rest b/w, time to change weight in most cases
45x1
135x1
185x1
205x1
215x1
225x1
235x1
245x1
255x1
265x1
270x1
275x1
280x1
285x1

Standing Leg Curl
90 5x5 45s b/w

Barbell Glute Raise
135x8 3 sec pause
225x8 1sec pause
315x8 "

DB Side Bend
60x8
80x8
100x10
DB Alt Curl
25sx8
35sx8
45sx8

Hor Leg Press
2 up right leg down
80x8

Squat Rotation Analysis (quick)
Day 1 range 185-275 1rep bot 3reps at top 230 midpoint
Day 2 range 200-235 2reps bot 1 rep top 217.5 midpoint
Day 3 range 185-205-285 1 rep 1-1/2, bot, top 225 midpoint

131

5.13.13

Goals coming in were 365/305 on the Deadlift portion. Last time I did 2 reps off blocks and 1 rep off the floor. Also done them in superset fashion. This time I equaled the reps out all the way through at 2, and did the lifts separately, not in superset fashion (people in the gym so couldnt confiscate two areas). Added in a some extra sets at the end with some eccentric work.

Need to note that my knees felt pretty damn good today. Didnt have sleeves on till the heavy lifts off the floor. I had rice krispy sounds for a while after knee swelled some…but my “pop” I do perodically through the day under my knee cap (feels better than sex sometimes) is gone now. Its been there for several years, and now its no more. Area is still very tender though.

Deadlift off pins (blocks)
185x2
200x2
220x2
240x2
255x2
275x2
290x2
315x2
335x2
345x2
355x2*** (lost grip some right hand 2nd rep)
365x2*** Straps

Conventional Deadlift off floor
135x2
155x2
185x2
205x2
225x2
245x2
260x2
275x2
290x2
300x2
305x2***

Back off sets
245 3x5 3011

Bent Row, bar from floor
185 3x5

DB Row
70 2x8

Seated Face Pull
50x8
60x8

Incline Eccentric Back Raise
30 1x8

Machine Arm Curls
40 2x12

132

5.14.13

Note: Im doing all my jump drills bare foot.

1 minute between all sets

1-Leg 4-corner (around and back 1 rep) - 2x10each … tough tough, had to break up, lots of “stress” around the hip.
1-Leg Ankle Bounce - 2x75each … had to break up.
Knees to Chest Tuck Jump - 2x15 … broke these up as well. Been a while since doing these…and it felt that way. Done on a mat
Low side to side box jump - 2x10 ~4inches … felt great actually
Standing Broad Jump (landing on a mat) - 2x5 … these felt great too

Had a couple of more drills to do but got into a conversation with someone and not able to get back to workout… Will see about doing those tomorrow.

Need to start getting in my upper body drills, and pre/re-hab thats needed, the track work can wait I guess…

133

5.15.13

Bench Press (Regular + 1-1/2)
45 2+3
75 2+3
95 2+3

Bench Press 1-1/2
105 1x3
115 1x3
125 1x3
135 1x3
140 1x3
145 1x3
150 1x3
155 1x3

Combo regular + 1-1/2
160 1+2
165 2+1

Bench Press reg.
170 1x3
175 1x2 plus 1 assisted

Bent Row
150 3x8
Bench Press
145 2x8
145 1x6 failed on 7

Military Press 121
95 1x8
95 1x6

Leg Press 2 Up 1 Down - 3012
70 1x8
80 1x8
90 1x8 top range only, trying to hit quad more
DB Lat Raise 121
25s 3x8
Machine Curl
40 1x12
50 2x12

Cable Pulldown WG 1010
140 1x12

Cable Ext Rotation 121
30 1x8

134

5.20.13

Deadlift day 2 of 2 in minicycle. Round trip no. 2.
Had to force myself to go to gym today. Feeling a bit miserable. Hopefully I can snap out of it.

Snatch Grip Deadlfit from podium mixed with various grips from floor.
Roughly about 2 minutes between all sets except maybe the very last set at new max. So quicker run through than previous Day 2 in cycle.

Snatch Grip from podium
135x2
155x2
175x2
195x2
215x2 may have started using straps here. Trying to save my back for the heavier weights.
235x2
245x2
255x2
265x2
275x2

Snatch Grip from floor, normally at least 20lbs if not 40lbs ahead of podium lift
135x2
155x2
175x2
195x2
215x2straps maybe started here
235x2
255x2
275x2

285x2 may have switched grips here medium with straps
295x2 conventional no straps
305x2 straps clean grip
315x2*** straps clean grip

Bent Row 185x5

Seated Cable Row
140 3x8

Comments:
Really didnt feel that strong today. Lacked groove in a lot of lifts. Motion felt odd, balance a bit off. Lacked some normal engaging of hip. Just “off” altogether. Probably used my back too much in the lifts as well and not as much legs as I wanted. Still able to hit my numbers coming in… but nothing left for assistance lifts so headed home. I may try and go in tomorrow for some assistance movements. … and I probably need to apologize to someone in the gym as well.

No deadlift next week. Considering chains on my next run through.
No Bench this week on Wednesday. Off week.

135

5.21.13

Bent Barbell Row
185 5x5 most sets broken up

Seated Cable Row
140 2x8

Horizontal Leg Press
Up 2 Right leg down
70x8
80x8
90x8
100x8
1 set at 100x20 both legs
Arm Curl Machine
45x12
50 2x12

→ Still felt rough today. No spark. Have a long way to go still… need to straighten some things out starting with Sleep. Maybe take a nap during the day.

P.M.
Bungee Drills
TKE 1x15
Leg 4way raise (standing) 1x15e
Pullaparts Horizontal, 45d, and Vertical 1x15e

Single Arm Impact Drill 1x10e
Single Arm Rebound Impact 1x25e

Conditioning Drills including
Tuck Jump 1x5
Pike or Kickout 1x5
Jumping star (feet out to side) 1x5
Kick back/Arch back 1x5
Split Jump 1x5
Combination of each 1x5 (1rep each)
–>Maximum Intensity on these

136

5.24.13

Quick note:
Practically cripple after last Tuesday drills, jumps, and games I played… stairs in house were brutal.
Thankfully today I felt “ok”. Too much too soon? or maybe I just cant do that anymore.

Im in between minicycles… just finished deadllift, this is offweek for bench, and starting next front squat cycle today. Plan is to try to incorporate a bit more assistance work in this time, and do a “little” something everyday. Holding off on track stuff. But definetly will do more “work” and re/pre-hab…have to.
And…just trying to do a bit better than equivalent day in previous cycle, not overshooting or hitting too high of a current best and risk “blowing out”. And…less failed reps. Seems I was failing each workout, not what I was wanting to do.

Front Squat (1/2)…starting from 5th pin (same used in 3rd squat day last cycle, 1 lower than 1st day)
Roughly 2min between all sets
45x3
85x5
115x5

140x3 50%
155x3 55%
185x3 65%
215x3 75%
230x3 80%
245x3 85%
255x3 90%
270x3 95%
280x3 97.5%
285x2*** 100% didnt attempt 3rd rep.

Full Front Squat
135x3
155x3
175x3
195x3

Standing Leg Curl (45sec bewteen sets, none between legs)
100 5x5

Barbell Glute Bridge
135x8 with pause at top
225x8 "
315x8 "

Side Bends
60x4
100 2x8

Horizontal Leg Press
80x12 with 8sec eccentric right leg last rep
100x12 "
120x12 "couldnt hold it on the eccentric
60x12 right side only with slow eccentric last rep
Machine Arm Curl
40x12
50x12
60x12

137

5.25.13

Behind Neck Snatch Grip Overhead Press
45x8
55x8
65x8
70x8
65x8
60x8

Barbell Shrugs
45x8
95x8
115x8
135x8
155x8
185x8

Dip Shrugs
BW 3x15

Incline Reverse DB Lateral
5s 1x8
10s 1x8
15s 1x8
10s 1x8

Cable Pushdown Triceps
100x12
110 2x12

Machine Arm Curl
50 3x12

Bike 5 min

138

Summer hit, plus some work got in the way, and workouts have been erratic and random at best.

Conditioning is now crazy bad. Maybe I havent lost much strength, will see soon.

My colitis has been A-Ok. Best in years actually. No supplements, no medicine…eating what I want. The fix so far:

  1. No nuts of any kind.
  2. No melons or apples
  3. Little fruit
  4. Little vegetables
  5. Nothing raw…everything “cooked”
  6. No steaks. Tough, since I used to eat a steak a day till recently.

And…presto. Im doing good. About 80-85% I’d say. No relapses…and I’ve had some stress, too and its not triggered.

Attempting to start a new plan this week. Focus on correcting imbalances, track work, and improving front/back squat.

Front Squat goal still 225x2
Back Squat goal…concentrating on 315 after hitting the front squat goal. An overall squat focused plan though to hit up both.
General upperbody training…weakness in pullups so more focus there probably, and pushups.

139

7/7/13

A bit of breaking in starting this week.

Today…some leg stuff in 15rep range couple of sets. Some stomach exercises.
Front Squat 45, 65, 95, 115x1…major pain in right knee that rep (~7 out of 10). Scar tissue I suppose.

Going back in time and using some protocols from the late 80s. Stuff I used when I was a teenager. Mainly for “inspiration”. 2-3 weeks quick progression.

140

7.8.13

Cable Chest Cross
30s 2x15

Bench Press
95 2x15

Dip
BWx2, yep…that was all

DB Lat Raise
20s 2x15

Upright Row
Bar 2x15

Overhead Press
Bar 2x15

Decline Bench
Bar 1x15
95 1x15

Bar Curl
50 2x15

Tricep Overhead Press
50 1x15
40 1x15

DB Conc Curls
20 2x15

Tricep Machine Pushdown
100 1x15
130 1x15

Bike 5 min