T Nation

2019: A Better IronOne


#21

You talked about rotating through lifts. Does this mean one leg day would have 2 exercises, and then the next leg day would have 2 different lifts?

Like working hard, based on how you feel each day and letting the progression handle itself?


#22

Pretty much. I will log everything, and chase progression, but not put it on a pedestal like I always have. I’m really going to focus on each rep, not each set, like I have previously. Slow muscle damaging eccentrics, fast explosive concentrics.

I’ll utilize some of the basic time tested protocols. Rest/pause, strip drop sets, sets across, rep maxes, etc.

The goal here is to get back to the basics and enjoy training. I dont enjoy training when I’m beat up, tired, and stressed out. Time to enjoy training again.

Make training great again 2019!!! :slight_smile:


#23

I like it. More flexible and fun. Less doing tedious stuff just to beat the record book. If you have all those cool bars and toys, why not use them!

Obviously double progression is effective and useful. But I think what you have planned is a great fit. Im looking forward to seeing what you come up with and what I can steal.


#24

1/6/2019 - Chest/Back

Warmup with this: https://youtu.be/ubUU36omxvo

Axle Floor Press
25x10, 75x5, 115x5, 145x5, 165x5, 185x6, 195x6, 165x12, 120x20
-with-
DB Row
60x2x10, 70x2x10, 80x2x10, 90x2x10

Ring Pushup R/P
21+10+5

Perfect. I’m onto something. I might just start progressing again.


#25

This is gonna be cool!


#26

This is looking interesting.
Good luck with that journey Iron


#27

That’s the good thing about my new split. It’s not about numbers or progression. It’s about fatiguing the muscles and I can do different exercises, techniques, and reps every day.

It kind of frees the mind a bit.


#28

1/7/2019 - Legs

Warmup with rolling and 3 part series from above and a bit of stick work and hip circle squats

Squats
45x2x5, 75x5, 95x5, 135x5, 165x8, 185x8, 175x8, 165x8
-with-
DB SLDL
10x2x10, 30x10, 40x10, 50x4x10

Hollow Hold x3

Took about 50 mins all in and it still felt a little slow. Not bad though. Squats felt good, I’d say 8/10 on form in terms of what I’m looking for. Tighter in the hole, but still need to be firing up with my upper back more effectively. Did do a much better job of slowing my sets down to achieve better quality reps. Baby steps. No pain though.


#29

Cool observation today:

Sitting in customers office today and noticed I had my right leg crossed over my left, with my right leg parallel to the ground without hip tightness and pain. Uh, wow? That’s new-found hip ext rot sir!!! Tried the left, same thing!

Did about 30 mins of PT this evening.

Tried to sit Indian style…not quite there yet, but big progress has been made.

Glutes people. Check your glutes. Dont stretch your damn hips.


#30

1/9/2019 - Shoulders/Arms

Warmup with rolling and the 1 min series

Axle OHP
25x20, 55x10, 75x6, 105x6, 115x6, 125x6, 110x12, 80x17
-with-
Leaning Laterals and Bent Laterals
20x6x12

Slow, Controlled Skull Crushers
35x30, 45x25, 55x20
-with-
BB Curl
45x30, 45x25, 45x20

Not much to note. Good one.


#31

1/10/2019 - Legs

Warmup with rolling and quick 3

Low Handle TBDL
95x8, 135x8, 185x8, 225x8, 255x8, 275x8, 265x8, 255x8
-with-
RFESS
BWx10, 18x6, 26x6, 44x4x6

Hollow Hold 3x

Those 2 together were pretty brutal, in a good way. Felt worked just the right amount.


#32

Damn, my glutes got SUPER sore from that TBDL/RFESS combo. Awesome. Had fun rolling and stretching them last night :sob::sob::sob:

Today is chest/back. Thinking:

Flat DB Bench (5s eccentric) R/P 25 total rep target + 1 down set 15 rep target
-with-
Weighted Chins with 2 body weight sets (1st and last set)

Chaos Pushups x3 max


#33

These sneak up on you in terms of glute soreness.


#34

1/12/2019 - Chest/Back

Warmup rolling, quick 3, Super D bench band warmup

Flat DB Press (R/P - 25 rep goal)
10x20, 30x10, 50x5, 60x12, 75x12+5+3, 60x16
-with-
Chin Grip Variations
BWx10, +18x5x5, BWx10

Chaos Pushups (feet elevated)
10, 10, 12

Never been more excited to train now that I’m not killing myself. I have zero aches currently. In a way, it does not seem real. 20 reps with 75s, so will stick here next time in hope to meet the 25 rep goal.


#35

This sounds an awful lot like Functional Training!


#36

It is in that I’m training to improve my quality of life versus the stupid shit I did for the last 3 years. I’m really lucky I did not harm myself more. I thought I was fragile. In reality I think I was pretty damn tough to just rack up a bunch of reversible tendonitis.


#37

How long did you rest between these? It reminds me of Paul Carter’s 350 sets, except you’re doing 325 (3 bouts with the goal of 25 reps).

I’ve only been following your log for a few months. What did you do in the past? The big three for arbitrary reasons like me?


#38

True R/P, about 10-15 breaths or 20s

Constant redlining, too much volume, lots of barbell work, little variety.

Now, I’m trying to do just enough to provoke adaptation, lots of variety. Nothing is off limits. Body has returned to health. Now it’s time to see if I can progress with this model.


#39

Lots of ways to do that without burning out - slower eccentric with the same number of reps, completing a certain workout in less time (less rest), etc.

It’s tough(er) to measure progress in those terms but it’s still progress. For the most part I’ve always used the first form of progression that I learned - more weight or reps. The older and more beat up I get, the more I believe progression might actually be maintenance.


#40

1/13/2019 - Legs

Warmup with rolling, quick 3, hip circle work

Squats
45x10, 75x10, 95x6, 135x6, 165x6, 195x6, 215x6, 175x12, 135x20
-with-
DB SLDL
10x10, 30x10, 40x10, 50x10, 60x5x10

Hollow Hold 3x
Ab Wheel 2x10

Squats feel GOOD. Getting tighter, and stronger. 215 really was not a hard set strength wise, but certainly is a challenge when I’m trying to accomplish perfect reps. Vid below of the 215 set. Still working on tightness in the hole, and a slow unlock with my knees. When I unlock my hips first and back, it’s a really bad rep with really bad bar path.