IronOne's Strength Journey

Training Training Logs
749

3/11/2018 - 4A10 - 200lbs

Warmup
RC work, bear to cobra, leg swings, hip circle work, plank flow, bottoms up kb presses and goblet squats

Pin Squat (pin 6, 1-2" high)
45x2x5, 95x5, 135x5, 165x5, 195x3, add belt, 225x2, 265x2, 295x2, 240x10, remove belt, 185x3x5 (full squat, 1 min rest)
-with-
Adductor AB Wheel
6x10

CG Spoto Bench (1 min rest)
185x5x5

Chest Supported Tbar Row
45x10, 70x10, 95x10, 120x10+70x10

Lying Leg Curl
100x5x10
-with-
Lateral
15x5x20

Cable Arms

Very happy with squat performance. No pain, even on the full squats. Really like the 1 min or less rest on the assistance work. Really focusing on quality reps, main movement or assistance. Dialing back load to make sure im getting good, quality work done on pressing movements. Lot of work done, but moved through quickly due to the supersetting and low rest times.

Vid of 240x10

3 Likes
750

3/12/2017 - 199.8lbs - KB Circuit / Conditioning

Single Arm KB Swings
18, 26, 44x3x20/20
-with-
Bottoms up KB Press
18x5x10/10
-with-
OH KB Ext
18x5x10
-with-
KB Hammer Curl
18x5x10

Straight through, no rest. Took about 12 mins.

1 Like
751

3/14/2018 - 4B10 - 199.6lbs

Warmup
RC work, bear to cobra, hip circle work, plank flow, bottoms up kb presses and goblet squats

Bench Press
45x2x10, 95x5, 135x5, 175x5, 205x3 paused, 245x1 paused, 275x1 paused, 225x10 rpe 9.5, 205x4x5, 205x4+1 (1 min rest all 205 sets)
-with-
Chest Supported DBs Row
40, 50, 60x10, 75x3x10

Single Leg Press
10, 90x10, 140x10, 180x14+7, one min rest, 180x30 (both legs)

Dips (1 min rest)
5x10

Waiters Walk
40x3x100
-with-
Stir the Pot
3x30

PJR Pullover
35x30, 45x20, 55x15
-with-
DB Curls

There was no way i was missing 225x10 today. Very good set, all good reps, and rep 10 was not a grind. The 205 sets had the pump going. Again, really high quality reps. Slow eccentric, explosive concentric. Rep 4 of set 5 got slow, so i racked, rested about 15 secs, then hit the 5th. No grinders. This was a good workout.

3 Likes
752

3/16/2018 - 4C10 - 200lbs

Warmup
RC work, bear to cobra, plank flow, hip circle work, bottoms up kb presses and goblet squats

Strict OHP
45x2x5, 75x5, 95x5, 115x3, 135x2, 160x2, 135x9, 115x5x5 (1 min rest)
-with-
Chins
5x10

RDL
45, 95, 135x5, 165x3x10

Paused DB Bench (350 method)
60x26+14+11

1.5 Weighted Glute Bridge
65x18+12+8

Hanging Leg Lifts and Knee Ups
75

Slept like dog shit last night, and had a massive steak meal prior to this workout. Soooo slugish. Got it done though. Had some good sets, and not so good sets. Overall strength was def down. Still, a very successful 10s cycle. Deload next week then into 8’s.

4 Likes
753

a little late… ahh awesome! Both are strong af breeds. Hoping they have many years left! Jack Russels can be so nuts haha, impressive dogs. Especially impressive how they can keep themselves entertained. I knew some that would just play by themselves at the park non-stop, was pretty cool. Chasing their tail around for an hour. lmfao.

Always loved rat terriers, they are so fast. My silky (Gizmo) used to keep up with them at the dog park, it was mind blowing. He’s like the Usain Bolt of Silky’s. My other one (James) is normal, just a little tank who keeps trucking. Gizmo has some incredible agility/power/speed tho. I know for sure he can hit 15 mph, LMFAO. He’s only 9 lb too.

doglyfe.

2 Likes
754

Nice benching man!

1 Like
755

3/18/2018 - DELOAD - 199.8

Warmup
RC work, bear to cobra, plank flow, hip circle work, bottoms up kb presses and goblet squats

Full Squat
45x2x5, 95x5, 135x5, 185x3, 205x2, add belt, 225x1, 245x1, 275x1, 295x1, 225x5
-with-
Ab Wheel
6x10

Semi CG Incline Bench
45c4, 95x5, 135x5, 155x5x5 (1 min rest, many paused), 185x5x1 (15 sec clusters, paused)
-with-
Standing Single Arm Cable Rows

Lying Hamstring Curl
110x2x10, 100x3x10
-with-
Laterals
15x20, 20x4x10

Paused Cable Pressdowns
-with-
Cable curls

Figured id work up to a relatively heavy full squat single. Glad to say it felt fine on the hip. Same with the 5 rep back off. Vids below… Didnt set my head back on that 295 set, but did on the 225x5 set and was happier with the reps. It seems to help me stay tighter in my upper back, thus keep me a tad more upright. Did incline bench to change it up. May keep it in next cycle, we will see. Feeling good.

295x1

225x5

3 Likes
756

Awesome reps on the 5x. Bar is popping at the top. Pure explosion! Single was clean too.

1 Like
757

Good depth! nice job

1 Like
758

Nice squats going on there.

1 Like
759

Thanks guys! Pin squats are working…and best of all…keeping me healthy!

2 Likes
760

3/20/2018 - Kettlebell Conditioning @ Home Gym - 201.2lbs

Warmup
RC work, hip circle work

5 Rounds:

Single Arm KB Swing x 20/20
1x18, 1x26, 1x44, 1x62, 1x44
-with-
Single Arm Bottoms Up KB Press x 10/10
1x18, 4x26
-with-
OH KB Ext
1x18, 4x26
-with-
KB Hammer Curl x10 + 2 Arm KB Curl x10
1x18, 4x26

Straight through. Very little rest. That last round was tough!

3 Likes
761

3/21/2018 - DELOAD

Warmup
RC work, bear to cobra, plank flow, hip circle work, bottoms up kb presses and goblet squats

DB Bench
40x6+45x6, 50x6+55x6, 60x6+65x6, 70x6+75x6, 80x6+85x6, 90x6+85x4, 80x6+75x5, 70x6+65x6, 60x6+55x6, 50x6+45x6, 40x36 (continuous bottom half reps)
-with-
Machine Rows
x10 after each ‘double’ set

Single Leg Press
10, 90x10, 140x10, 185x14+7 (50% set), 185x20 both legs, shot!

Waiters Walk
40x3x100 steps
-with-
Stir the Pot
3x30

That was fun. No rest on those double sets. Quickly put down first DBs, then imediately picked up second DBs. Was sucking wind the whole workout, very fast paced.

2 Likes
762

Nice work Ironone.
That DB bench looked a bit challenging :slight_smile:

Quick question in your warmup you mention RC work and bear to cobra the last one sounds like some yoga movement, but would you mind explaining. (I probably could google the shit, but I’m a lazy sob)

1 Like
763

I learned the bear to cobra and a bunch of other flow combos from GMB, basically gymnastics training.

The bear is when your hands and feet are on the ground with your butt in the air. You want to be able to walk forwards and backwards with straight legs. I do this for 30-60s, then go straight into a typical cobra pose, which is body prone to the floor, then press up with arms, lockout and hold for 30-60s. This simple sequence gets the heart rate going while limbering you up. Give it a try!

1 Like
764

Block 2, 8’s

Day 1
Pin Squat (8RM), 3x5 full squat, 1 min rest
-with-
Abs/Core

Paused Incline Bench
5x5, 1 min rest. Then repout t&g w/ 10% weight drop
-with-
Chins/Rows

Leg Curl
R/P 25

Laterals
5x15-25

Arms

Day 2&3
Off/Conditioning

Day 4
Bench Press (8RM), 5x5 with 1 min rest
-with-
Chins/Rows

Single Leg Press+Double Leg Press
50% method 14+7 + Double leg rep out
-with-
Dips
5x10, 1 min rest (add weight)

DB Waiters Walk
-with-
Abs/Core

Arms

Day 5
Off/Conditioning

Day 6
Strict OHP (8RM), 5x5, 1 min rest
-with-
Chins/Rows

RDL - going heavier this block
3x6

DB Bench
350 method

1.5 Glute Bridge
3 sets with 1 min rest

Abs/Core

Arms

Day 7
Off/Conditioning

Target Weights:
Pin Squat: 240, 250, 260, 270
Bench Press: 225, 230, 235, 240
OHP: 130, 135, 140, 145
RDL: 185, 205, 225, 245

Tidbits:
-rep quality, rep quality, rep quality
-weight has been hovering right at 200 for the past 2 weeks. Goal is to be a consistent 205 by the end of this 4 week block.
-Considering trap bar deadlifts. However, i dont know how they help me or my goals. So why add?
-Really enjoying the mix of training methods including short rest times, pauses, 5x5s, 350’s, R/P, etc. This has been an epiphany and has been what’s gotten me back on track. I was stale. The short rest times keeps the weight down, conditioning up, and me healthier. Big win.

Day 1, tomorrow.

4 Likes
765

I love a good epiphany! It’s fun when you figure out how to take some idea, fit it in and use it for your own gains. The best principles, in Your program. That shit is hard, like grabbing smoke. Then, suddenly it’s easy.

4 Likes
766

3/25/2018 - 1A8

Warmup
RC work, bear to cobra, plank flow, leg swings, hip circle work, bottoms up KB presses and goblet squats

Pin Squat (pin 6, 1-2" high)
45x5, 95x5, 115x5, 135x5, 165x5, 195x3, belt on, 225x3, 255x2, 275x2, 240x8, belt off, 185x3x5 (full squat, 1 min rest)
-with-
Adductor Ab Wheel
7x10

Paused Incline Bench
45x5, 95x5, 135x5, 155x2, 175x2, 185x2, 155x5x5 (1 min rest)
-with-
T bar Row

Lying Leg Curl R/P
120x14+7+4

Laterals
15x30, 20x20, 20x3x10 (30 sec rest)

Cable Arms

Good start to the 8’s wave… Definitely low on energy due to recovering from a business trip. The 240x8 set had 3-4 reps in the tank for sure. Forgot to do the load drop tng set on incline, oh well.

3 Likes
767

How long have you been doing pin squats? I know johnie candito is a fan but I haven’t tried them personally

768

Couple months or so? Started due to hip pain. This allowed me to find a comfortable depth. Also, I’ve always had issues squatting too deep, so this is helping me shorten my stroke and reset my depth. I’m about 1-2" high on the pins vs parallel (vids above), but it’s a comfortable depth and is helping me focus more squatting ‘in my legs.’ They’ve allowed me to heal and strengthen at the same time. Jackpot.

3 Likes