IronOne's Strength Journey

Training Training Logs
569

10/27/2017 - 2C10’s - 190lbs

Warmup
Open shoulders, bear to cobra, 3 way RCs, goblet squats, bottoms up kb press

OHP
45x5, 95x5, 115x3, 135x1, 105x5x10 (repeat next week)
-with-
Chins
5, 5x5, 10x5, 15x5, 20x5, 25x5x5

RDL
45x10, 95x10, 135x5, 165x5, 195x3x10
-with-
Paused Incline DB Press
45x3x20

Split Squat
3x20
-with-
Laterals
15x3x20

Good Girl/Bad Girl
Ab Wheel and Single Arm Planks
Arms

This cold is kicking my ass, but still got the work done. Will stick with 105 for the 5x10 next week on OHP to own it better. Last 2 reps of the last 2 sets were tougher than I’d like to move up 5lbs. On good girl, I was able to move the notch out one. Hips are opening up some, yay.

1 Like
570

10/29/2017 - 3A10’s

Warmup
Good girl/bad girl, open shoulders, bear to cobra, 3 way rc’s, banded side walks and glute bridges, goblet squats, bottoms up kb press

Hi Bar Beltless Squat
45x2x5, 95x5, 135x5, 165x3, 185x3, 205x2, 155x5x10
-with-
Hand Release Pushups 5x15

Semi CG Spoto Bench
45x5, 135x5, 175x2x12, 175x11
-with-
Chest Supported T-Bar Row

Hip Thrusts
20x20, 25x2x20
-with-
Ab Wheel, Single Arm Planks, Straight leg lifts

Decline DBs Ext
22.5x50, 35x20, 40x3x10
-with-
BB Curl
45x5x20

Good Girl/Bad Girl

On the back end of this cold, but energy and breathing made everything difficult. Squats were ok on the hip. Some reps I could feel it, some I couldn’t. Tripod foot is critical to relieving some of the issue. So is keeping neutral hip and upright torso.

1 Like
571

10/31/2017 - Track Run

Warmup
Front and side leg swings, quick quads, 2 lap walk

4x200 (:31 - :35, building up to the last being the fastest)

1 Mile walk

Quick halloween run. Did not go 100%, still getting over this cold and don’t want to go backwards. Beautiful outside.

1 Like
572

11/1/2017 - 3B10’s - 189lbs

Warmup
Bear to cobra, 3 way rc’s, counterbalance squats, pigeon pose, goblet squats, good girl/bad girl

Bench Press
45x2x10, 95x5, 135x5, 185x3, 225x2, 185x5x10
-with-
Standing Single Arm Cable Rows and chest supported rear delt flys

Tempo + Pause Squat
45x2x5, 95x5, 135x5, 165x10x2
-with-
Dips
20, 20, 15

Suitcase Carry
60x3x100 steps
-with-
Hanging Straight Leg Raise
15, 20, 15

5th set of bench was slowing pretty good around rep 9 and 10. May repeat 185 next week, but if I’m feeling g energetic I’ll probably move to 190. Squats were 3 sec down, 3 sec pause, explosive up. Great form work. Enjoyed this one.

1 Like
573

11/2/2017 - Track Run

Warmup
Front and side leg swings, quick quad, 1 lap walk

1.75 Mile Run: 12:13 (sub 14:00 pace)

3 lap cool down walk

Certainly PR pace, but it was a very hard run. Goal was to keep a 1:45 lap pace through 7 laps, did it. This is the last step before adding one more lap for a sub 14:00 2 mile pace which will be the first running goal achieved. 2 runs this week.

2 Likes
574

11/3/2017 - 3C10’s - 189.4lbs

Warmup
Good girl/bad girl, Open shoulders, bear to cobra, 3 way rc’s, counterbalance and goblet squats, bottoms up kb press

OHP
45x5, 75x5, 95x5, 115x3, 135x2, 105x5x10
-with-
Chins
5, 5x5, 10x5, 15x5, 20x5, 25x5, 30x5, 2x35x5, 25x5

RDL
45x7, 95x5, 135x5, 175x3, 200x3x10
-with-
Paused Incline DB Press
50x2x20, 45x20

Good Girl/Bad Girl
50x50, 80x25, 100x15
-with-
RKC Planks, straight leg lifts, ab Wheel

Lateral
12.5x20, 15x20, 17.5x20
-with-
Thigh Hammer Curls
12.5x20, 15x20, 17.5x20

Weights felt lighter than last week. Yay. Will move up to 110 and 205 for final 10’s week. Body feeling good.

1 Like
575

Will post this once per month to keep it fresh on my mind, and to avoid a derailment.

1 Like
576

11/5/2017 - 4A10’s

Warm-up
Bear to cobra, open shoulders, 3 ways rc’s, pigeon pose, goblet squats, good girl/bad girl, bottoms up kb press

Hi Bar Beltless Squat
45x5, 95x5, 135x5, 165x2, 185x2, 215x2, 165x5x10
-with-
Hand Release Pushups (5x15) and Bottoms Up KB Press

Semi CG Spoto Bench
45x5, 135x5, 180x2x12, 175x11+1
-with-
Chest supported DBs Rows and rear delt flys
Up to 2 sets of 70s x10

Glute Bridge
30x3x20
-with-
Hanging straight leg lifts and RKC Single Arm Planks

Decline DBs Ext
22.5x50, 35x30, 40x3x12
-with-
Curls

Hip was so so. Not bad, but could feel it some. Will deload next week, so should help a little with the healing and rehab. Felt strong all around today. Looking forward to moving to 8 rep sets and putting a bit more weight on the bar.

1 Like
577

11/7/2017 - Track Run

3x800M Repeats (1 lap walk rest in between bouts)

Goal was sub 3 min on each (sub 6:00 mile pace)

800M #1: 2:53
800M #2: 2:54
800M #3: 2:58

Goal achieved. 3rd 800M was a hard run. First 2 were high effort but not 100%, maybe 95%.

Had a PT appointment today for the hip. Working on increasing hip internal rotation. I have none. Not good!

The goals I have in place to achieve by the end of 2018 are not going to be as easy as I thought. The more I get into this, the more I realize it. I will have to stay recovered, and will obviously need to be healthy…no injuries. I’m still confident it will happen, but I’m aware the running and lifting goals are conflicting. Still, none of it is elite level. Well, it is for me, but again, I’m confident i can do it. Just need to chip away one week at a time.

3 Likes
578

Staying injury free and well recovered? Sounds “optimal.”

What’s the strategy to improve internal hip rotation? Imagine how fast you’ll run once you can get those hips working and really drive yourself down the track.

2 Likes
579

I wish I could be an optimal person, lol. Trying really hard to be.

I’ve got 3 main moves I’m performing twice a day:

  1. Hip Sleeper Stretch x1-2 min (similar to the below video but do how we did in the clinic)
  1. Hip Pails/ Rails
  1. Captain Morgan Side planks

Also working hard on optimal squat form. Hence why I’m squatting baby weights. Had my PT do a full squat screening on me, and he changed A LOT. Like everything. Low to high bar. Knee break first or simultaneously with hips. Some new cues. Whats comical is, this is how i used to squat when i was strong, the 450lb days. Then I changed things and got weak and hurt. Or maybe I just got old and worn out haha. Either way, the squat is starting to feel a lot more natural, which is nice. It makes sense to me again. My legs got weak because I squatted with my back.

So, should be on the right track. Just glad I found a good PT. It’s a game changer. The guy in the 2 vids is my PT.

1 Like
580

11/8/2017 - 4B10’s - 189lbs

Warm-up
Open shoulders, bear to cobra, PT, bottoms up kb press and goblet squats

Bench Press
45x10, 95x10, 135x5, 165x5, 185x3, 225x3, 190x5x10
-with-
T bar Rows & Chest supported rear delt flys

Tempo + Pause Hi Bar Beltless Squat (explosive)
165x10x2
-with-
Dips
2x20, 1x17+3

Suitcase Carry
3x50x100 steps
-with-
Straight leg lifts
3x15

Battling some bronchitis/cold that really had me feeling shitty today. Still needed to train so did. Everything felt like shit, which is a combo of the sickness and a need for a barbell deload (next week). Got all the work in, so thats good. Squats felt especially shitty bc I just couldn’t keep the brace like I wanted. I’m sure they looked fine to the naked eye, but inside I knew I was a little sloppy. Just didn’t have the energy. As bad as it all felt, everything moved crisp. Perhaps the last few reps of 190 on the last 2 sets started to slow, but no issues with form.

1 Like
581

PAILS and RAILS looks fun. I do stretches, and I do isometrics, but I haven’t done the iso at the end of a stretch.

I’m going to check out some podcasts with your dude (one with Chris duffin?) this weekend.

1 Like
582

11/10/2017 - 4C10’s

Warm-up
Good girl/bad girl, Bear to cobra, band dislocates, 3 way RCs, PT stuff, goblet squats and bottoms up kb presses

OHP
45x2x5, 75x5, 95x5, 115x3, 135x3, 110x5x10
-with-
Chins
7x7

RDL
45x5, 95x5, 135x5, 185x3, 205x3x10
-with-
Paused Incline DB Press
55x19, 50x2x20

Good Girl/Bad Girl
100x3x20
-with-
Ab Wheel
3x15

Quick arms with KBs, bw lunges and laterals.

Still sick. Energy sucks, but gutted out to finish the 10s wave. Deload next week. May not touch a barbell. Body would love that!

1 Like
583

Have you been to a doc? You’ve been crook for a while now.

584

Yeah my youngest daughter just started proper school this year and is bringing bugs home one after the other. Don’t think I need meds yet, just need to weather the storm. I can tell this bug is different from the first. Different symptoms. Just caught them back to back.

2 Likes
585

11/12/2017 - Deload

Warm-up
90/90 Hips, IR hips, open shoulders, band dislocates/pullapart, goblet squats and bottoms up KB press

DB Bench + Goblet Squat
50x10 + 50x10
55x10 + 55x10
60x10 + 60x10
65x10 + 65x10
70x10 + 70x10
75x10 + 75x10
80x9 + 80x10
75x9 + 85x10
70x10 + 90x10
65x10 + 95x10
60x10 + 100x10
55x10 + 100x10
50x10 + 100x10

Leg Curl
100x3x10
-with-
Standing Single Arm Cable Row
80x3x20

Decline DBs Ext
27.5x5x20
-with-
DB Curls

Captains Morgan Side Planks
3x5/5

Those DB Bench and goblet squats had me drenched in sweat. Core and arms were blasted. I don’t know why I have not used the precor leg curl machine before, it’s awesome. Huge ROM on it.

Watched carefully how I squatted on the heavier goblets. I’m still favoring the right side, and had a little hip pain over there. Might try some banded squats pulling me to the right to see if that helps.

1 Like
586

Deload is going well. Eating a lot and lifting/running a little. Only going to lift twice this week, so one more session tomorrow. Will do light barbell form work before jumping into the next block Sunday, which will be 5x8s. I’ll start with my last set of 5x10s weight, and move up from there.

Template is:

20 week cycle:
4 weeks 5x10
4 weeks 5x8
4 weeks 5x5
4 weeks 5x3
4 weeks 5x1

Day 1 (Workout A)
Back Squat Progression
-with-
Pushups/Upside Down KB Press

Spoto or CG Bench Press (3x10)
-with-
Chest Supported Row or Chest Supported Rear Delt or BW Pull up

Hamstring Curl (3x15)
-with-
Abs

Arms

Day 2
Run/PT

Day 3
OFF/PT

Day 4 (Workout B)
Bench Press Progression
-with-
Chest Supported Row or Chest Supported Rear Delt or BW Pull ups

Speed Squat/tempo + Pause squat (10x2)
-with-
Dip (10x10)

Farmers Walk
-with-
Abs

Day 5
Run/PT

Day 6 (Workout C)
OHP Progression
-with-
Weighted chins

RDL (3x8)
-with-
Paused incline DB Bench (3x15)

Laterals (3x15)
-with-
Single Leg press (3x15)

Abs
-with-
Arms

Day 7
OFF/PT

Target weights for 4 week block:

Squat: 165x5x8. 175x5x8. 185x5x8. 195x5x8
Bench: 190x5x8. 195x5x8. 200x5x8. 205x5x8
OHP: 110x5x8. 115x5x8. 115x5x8. 120x5x8
RDL: 205x3x8. 210x5x8 215x5x8. 220x5x8

If I don’t feel like I owned a session, I’ll redo it the following week. Completed grinders don’t count as grounds to move up in weight. All work still Beltless. I’m ok with keeping a slow progression on squats. Hoping to be able to fix the hip while still squatting. Think it should be doable.

3 Likes
587

11/15/2017 - Deload

1 Mile run: 6:55

Then played tag with my daughter’s as my wife and kids surprised me at the track.

588

11/16/2017 - Deload - 189.4 lbs

Warmup
Bear to cobra, open shoulders, sleeper hip stretch, captain Morgan planks, bottoms up kb presses and goblet squats

Squats - up to 185x3, lots of form work
-with-
Bottoms Up KB Presses

Bench Press - up to 225x3
-with-
Chest support DBs row and rear delt flys

Good girl/bad girl
-with-
Straight leg lifts and ab wheel

Everything felt good today. Think progress is being made with the hip. 185 didn’t hurt at all.

Was videoing squats and accidentally took this pic. Arms have come a long way in the past year. No arm pump or flexing shenanigans here either.

20171116_153957
20171116_1539572448×3264 1.95 MB

5 Likes