IronOne's Strength Journey

How long until the neighborhood kids are in there lifting with you?

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Haha. Hopefully awhile. There will be possibly 2 guys interested to lift some. My wife will use the fool out of it too. Heck, she can probably out squat me right now.

He is starting a private gym…how much for a key to get in and lift?

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Haha! Would LOVE to have you guys to lift with.

Here’s where the magic will develop! Heading to tractor supply now for my flooring.

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48sf of lifting area, covered by 3/4" stall mats

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11/25/2018

Warmup with rolling, movement series, bear crossover, band shoulder ext/press

Complex - Row + OHP + Front Squat + RDL
45x2x5, 55x5, 65x5, 75x5, 85x5, 95x5, 75x10

KB Skull Crusher
18x50, 26x50, 44x25+26x25
KB Curls

Have a gnarly cold, so kept it light and quick with a complex and arms. Figured this was spot on since I’m in rehab mode and have no rack too. Enjoyed it. Fronts felt good on the hip too. Focused on active depth, not relaxing at any point. No pain, which is a surprise.

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First shipments have arrived!

Rogue 2.0 Training Bar
260lbs bumper plates - 4 - 45’s, 2 - 25’s, 2 - 15’s

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I’m jealous. I have one set of 45s and a set of 25s for bumpers.

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Went to doc today and got meds. Day 7 and my worst day so far. Going to knock this crap out.

So, gym update. Titan axle delivered today. Stupid delivery guy layed it on the ground at the base of my garage door and my wife drove over it. Just a little cosmetic damage to the collar, not concerned. It was a cheapie anyways.

CHRISTMAS COMES EARLY TOMORROW. 15 package pallet, 800lb order is set to deliver between 2-6pm. I’m going to plan on being here to accept it, and put that bitch together! Impact wrench is charged and ready to work.

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Dude. Don’t share I don’t need any more temptation to buy more stuff

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Took delivery today of the rest of my home gym. The upright bar storage is tiiight. And that neutral grip barbell and I are going to be great friends. It’s a beast. Got the bench put together. Heavy duty as hell. Couldn’t start on the X3 rack bc I didnt have a large enough socket lol. Everything about the thing is beast, along with the accessories. So far, very happy with Titan. Welds not the greatest, and a few blemishes here and there, but the value for what I paid is bar none.

Will get back to work on it this weekend. Hope to have everything set up and ready for my first workout Sunday.

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You make me very jealous man.

Looking good, excited to see it man.
When you’ve been lifting a few times you won’t notice any of the small issues you pointed out. Gonna be awesome.

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Boom!

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looks awesome Iron :slight_smile:
Congratulation

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Oh, my! My screen loaded a bit like photos used to do on a dial up modem. It added suspense to the reveal! :smile:

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4 Day Upper/Lower Double Progression

Day 1: Upper

Low Inc Swiss Bar Bench Press - 3-4x6-8
-with-
Submax Chins

DB OHP - 2-3x10-12
-with-
Barbell Row 2-3x10-12

KB Lying Ext 3-4x15-20
-with-
Axle Curl 3-4x15-20

Face Pulls 2-3x12-15


Day 2: Lower

Squat 3-4x6-8
-with-
Light Mobility

Axle RDL 2-3x10-12
-with-
Single Leg Squats 2-3x10-12

Lunge 2-3x12-15 reps
-with-
Plank Series 3x


Day 3: Upper

Axle OHP 3-4x6-8
-with-
Submax Chins

Low Inc DB Bench 2-3x10-12
-with-
Landmine Rows 2-3x10-12

Dips 2-3x12-15
-with-
DB Inc Curls 2-3x12-15

Laterals 2-3x12-15


Day 4: Lower

Low Handle Trap Bar Deadlift 3-4x6-8
-with-
Light Mobility

Front Squat 2-3x10-12
-with-
DB RDL 2-3x10-12

Glute Bridge 1.5
-with-
Ab Wheel 3x


Goal is to work this for about 10 weeks, then switch to rep maxes for about 5 weeks. This is not to failure training.

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W1D1 - 12/2/2018

Warmup with active series, band shoulder work, side planks

Swiss Bar Mid Incline Bench
40x10, 70x10, 90x5, 110x5, 130x5, 160x3x6

Standing DB OHP
10x10, 30x10, 40x12, 10, 12
-with-
KB Rows
44x12, 62x12 (started with Swiss Bar rows and couldn’t clear knees without hitting. Awkward motion.

KB Lying Ext
26x20, 44x3x20
-with-
Axle Curl
30x3x20

Band Face Pull
3x10

Still sick with a gnarly cold. This was more of an intro workout, feeling out what works and what doesn’t. My lowest incline on the bench is higher than I wanted, but it’ll be fine. Trying to work shoulder friendly movements. Neutral grip/Swiss Bar was interesting. Def a learning curve. Love the bar. Rows with the swiss bar didnt work, kept banging knees. Will switch to DB or KB Row. Rest of WO went well. Very weak currently detrained and sick. Looking forward to the turnaround.

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W1D2 - 12/3/2018

Warmup with active mobility routine, YWTLs, Bear crossovers, bw squats (this combo felt very effective)

Squat
45x3x5, 65x5, 95x5, 115x4x8

Axle RDL
30x12, 75x3x12
-with-
Single Leg Squat to Bench
3x12 (hard)

Lunge
3x12 (front, back, side)
-with-
Plank series

Finished with some PT.

Good workout! Squats felt good. Slow steady progress from here.

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home gym squad.

awesome man.

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What are you doing for music in the garage?

Fancy stereo? Old boom box sitting on a cinder block?

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