IronOne's Strength Journey

Training Logs
205

Intregued by CTs layer system. May use this method after after Average to Savage.

For example:
LAYER 1: Ramp up to your 2RM (maximum weight you can lift for 2 reps)
LAYER 2: Perform 2-3 cluster sets of 4-6 reps with 90% of your 2RM… a cluster set is a set in which you rest 10-15 seconds between every repetition (re-rack the weight)
LAYER 3: Perform 2-3 sets of 4-6 reps with 70% of your 2RM using a slow eccentric/lowering (5 seconds)
LAYER 4: Perform 1 set of maximum reps with 60% of your 2RM
You could use these lifts:
DAY 1. Overhead press
DAY 2. Squat
DAY 3: OFF
DAY 4: Bench press
DAY 5: OFF
DAY 6: Deadlift (this is brutal so keep the sets for layer 2 and 3 at 1 or maybe 2)
DAY 7: OFF
You can do SOME assistance/isolation work after the main lift but keep the volume VERY low. Om DAY 1 you can do some delts work, DAY 2 some quads work, DAY 4 some pecs and triceps work. DAY 6 some back and biceps work.

Then perhaps the 915 program:

206

C1W7D1

Warmup
Bent iron cross
Rollovers into v sits
Side planks / plank
Couch stretch
Hip circle walks / squats
25lb plate swing 3x5
-with-
20lb squat jumps 3x5
50 5lb various raises

OHP
135x3, 160x2, 130x5, 125x5, 115x16* RPE9
(Paused DB Rows 60x5x10)

Spoto Bench
185x12, 175x12, 165x12
(Pullaparts 3x20)

DB Incline Press
60x12, 12, 12
(Pullaparts 2x20)

Band OH Pressdowns
25, 15, 10, 10

Feeling better and sleeping better. That was a rough run, but it’s now in the rearview mirror. Will probably cap the over warmup at 165 for a little while until that becomes no challenge. Don’t want to get too close to 2RMs, which I’m probably only 15-20lbs from now on OHP. was able to increase weight or reps on everything today. Next week is testing, which will be 140lbs. Will be aiming for 10 reps.

207

C1W7D2

Warmup
Bent iron cross
Roll overs into v sits
Side planks / plank
Couch stretch
Hip circle walks / squats
Box jumps 3x5
-with-
Pull-ups 3x6
Ankle distraction

Beltless Squats
225x3, 255x2, 265x3, 190x5, 180x5, 170x20*
(Pull-ups 3x8)

RDL
185x12, 12, 12

Farmers Walk
100x3x40

Calf Raise
-with-
Barbell Curl

Sustained a minor injury to the left side of low back yesterday doing DB Rows with a high hand position. Took awhile for things to loosen up, and probably should not have taken the over warmups, but all is fine. Squats felt good minus the low back. Knee was like it has been, not great, but not bad. 265x3 Beltless was easy. Glad to finally be back up to 275 for some reps next week. The 170x20 set was shoeless. Damn squatting feels so much more natural when I ditch the shoes. Probably RPE7. RDLs smoked my grip, so farmers were a real challenge.

208

C1W7D3

Warmup

Bench Press
205x3 (paused), 225x3 (paused), 255x2 (paused), 210x5, 195x5, 180x15* RPE8
(Rear delt raises 20x5x10)

OHP
45x12, 45x12, 40x12
(Pull-ups 5x6)

Dips
BWx12, 12, 12

DB Flys
25x12, 12, 12

Decline DB Ext
20x25, 30x12, 12, 12

Dragged butt today due to a huge sloppy meal prior to working out. Knee is sore and creaky from Monday’s squatting. Every time I start working back up in weight or increase volume the pain sets back in. May need to go see another sports Med doc and get another opinion and look at MRI.

209

C1W7D4

Warmup

Beltless Deadlift
315x3, 365x1, 385x1, 350x3, 350x2, 2
(Push-ups 5x20)

Beltless Front Squat
165x5, 175x5, 185x5

DB Row
80x3x12
-with-
Seated Leg Curl
130x3x15

DB Curls
-with-
Standing BW Calf raises

Will see sports Med dr for second opinion of MRI today on right knee. Front squats are much more friendly to knee, but could be BC it was so warmed up. Will probably drop back squats for now and sub in front squats and see if that provides any relief. Not sure if I’m recovering enough, feel a bit worn down.

210

Pull-ups & Conditioning

Pull-ups
BWx5, +25x3, +35x3, +45x3, +55x3 + +25x3, +25x5 + BWx5

CG Neutral Pull-ups
+25x2, 2, 2, 2, 2 (15 sec rest)
BWx10

Push-ups
5x20 (in between pull-ups)

Treadmill
15 Incline 7 MPH - 30 sec on 30 sec off for 5 rounds.

211

Had another apt with Sports Med Dr, and he confirmed no issues with my MRI structurally.

HOWEVER, my infra patellar fat pad has gotten very large and is getting impinged and irritated. This could require clipping if it continues to be nagging. I have prescription rub on anti inflammatory meds I’m going to try out as well as orals I can take if necessary.

I’m probably going to play around with my squat form some more as well. Front Squats are much more comfortable for my knee, so they will stay in, and may become my main squat movement if I can’t get back squats figured out. I’m going to try a high bar position out again as well.

All in all, something I’m going to try to work through.

212

C1W8D1 - Home Gym - TEST & DELOAD

Warmup

OHP
135x1, 155x1, 165x1, 140x10* RPE9

Spoto
185x6, 6, 6

Inc DB Press
60x6, 6, 6

Band OH Tricep Ext
30, 30, 20

HB Squat form work.

Hit the 140x10 goal. Rest was half volume deloaded work.

Worked on some hb squat work after. I don’t know if it’s my limb lengths/leverages, but back squat just feels like shit. Front squat feels good. I may be a front squatter going forward, but we’ll see. I hate to give up on back squat. Knee is the same.

213

C1W8D2 - Ayersley - TEST & DELOAD

Warmup

Beltless Squat
225x2, 255x1, 275x1, 205x10* RPE7

RDL
185x6, 6, 6

Curls

Pulled back slightly in warmup somewhere, bugged me on squats. Went with high bar on squats, so that affect strength some. Just wish back squatting felt more natural. Will keep working on it as I go. Really should have skipped the RDL after I tweaked my back, but I’m stupid. Hopefully it’ll be a quick healer.

214

C1W8D3 - Ayersley - TEST & DELOAD

Warmup

Bench Press
205x3 (p), 225x2 (p), 260x2 (p), 220x11* RPE10
(Pull-ups +25x8x4)

Seated DB Press
50x6, 6, 6

Dips
BWx10, 10, 10

Decline DB Tricep Ext
20x25, 25, 25

260x2 paused were fast clean reps, probably RPE8. Just barely missed the 12th rep of 220. Rest of the workout was half volume deloaded. Ordered some Oly shoes last night to see how they affect the knee.

215

C1W8D4 - Ayersley - DELOAD

Warmup

Deadlifts
275x3, 3, 3, 3, 3
(Push-ups 5x20)

Paused Front Squats
135x6, 6, 6

Paused DB Rows
80x6, 6, 6
-with-
Seated Hamstring Curl
130x3x25

DB Curls

Just a deload workout. Block 3 starts Sunday. All lifts increase 15 lbs.

216

Goals at end of this cycle (test 8 weeks out):
Squat: 345
Bench: 305
Deadlift: 435
OHP: 190

End of year goals:
Squat: 385
Bench: 315
Deadlift: 455
OHP: 205

Knee feels the best it has in months. Deload weeks will be imperative to meeting these goals.

217

New Maxes for 3rd Block:
Squat: 255 (still set low purposely, but will push + sets and over warmups; 205x10; 275x1 last cycle).

Bench Press: 275 (hit 220x11 and 260x2 paused).

Deadlift: Untested (385x1 & 365x3 on over warmups).

OHP: 180 (140x10 & 165x1 over warmup).

Had an effective deload, ready to go.

218

C1W9D1

Warmup

OHP
135x3, 155x2, 165x2, 135x8, 125x8, 115x13* RPE9
(Inc DB Bench Row 50x5x10)

Spoto Bench Press
205x6, 6, 6
(Pullaparts 5x30)

Incline DB Press
75x6, 6, 6

Band Tri Ext
30, 3x15

Probably too much over warmup volume on OHP, think it affected the 115 amrap set, either way happy with entire performance. Pressing feels strong and grooved. That 165 over warmup was probably RPE7-8. Left reps in the tank on both spoto and Inc DB.

Got a vid of second spoto set, just wanted to make sure pause was long enough. Think I’m good, perhaps could hold it an extra second.

219

C1W9D2

Warmup

Beltless Back Squat
225x2, 255x1, 285x1, 190x8, 180x8, 165x20* RPE7
(Push-ups 5x20)

RDL
205x6, 6, 6
(Pull-ups +25x5x5)

Farmers Walk
50, 50, 96

EZ Bar Curls

Used my new powerlift 3.0s for the first time today with high bar placement. Squat movement felt much more natural. My quads have gotten so weak, which may very well be a big part of my problem. 285 moved fine, but will take over warmup increases slowly. Perhaps 5lbs per week if everything feels good. Knee was not an issue.

Also, will probably start using belt for any work above 275.

220

C1W9D3

Warmup
Mobility work
Med ball slams 3x5
-with-
Pull-ups 3x5

Bench Press
225x3 (p), 265x1 (p), 275x1 (p), 205x8, 195x8, 180x16* RPE8.5
(Rear Laterals 20x5x12)

Seated DB Press
55x6, 60x6, 55x6
(Pull-ups 5x7)

Dips
+35x6, 6, 6
(Face pulls 70x5x20)

DB Fly
25x10, 30x6, 6, 6

DB Decline Tri Ext
20x30, 30x15, 35x8, 8, 8

Foam rolling and stretching

Did not have one rep today that was a grind. Felt strong all around. Was only going to do 265x1 paused, but it was faaast, so put 275 on and same thing. Thought about maxing today after 275, but figured no reason so stayed to plan. Had a few more on that 180 set, but goal in my mind was 15, so happy to hit 16 with more in the tank. 9/10.

221

C1W9D4

Warmup
Mobility
Box Jumps 3x5
-with-
Pull-ups 3x5

Beltless Deadlifts
315x2, 365x1, 295x8, 295x5, 5, 5
(Explosive Push-ups 5x10)

Beltless Paused Front Squats
155x6, 6, 6

DB Row
110x6, 6, 6
-with-
Seated Hamstring Curl
130x30, 150x20, 170x12

DB Curls

Early morning workout so did not push the over warmup. Paused front squats are hard. Good workout.

222

C1W10D1 - Home Gym
BW - 197

Warmup
Mobility
25lb plate swing 3x5
50 various 5lb laterals

OHP
135x3, 155x2, 170x2, 145x5, 135x5, 125x13* RPE9
(Lying on Inc Bench Strict DB Rows 55x5x10)

Spoto Bench
205x8, 8, 8
(Band Pullaparts 5x30)

Incline DB Press
70x8 (p), 70x8 (p), 70x8

OH Band Tri Ext
40, 20, 20, 20
-with-
Paused Laterals
10x12, 12, 12, 12

My upper work is very strong right now, hope I’m not accidentally peaking early due to the over warmups. 170x2 on the over warmup was probably RPE8. 125 this week same reps as 115 last week, good effort. Had 1, maybe 2 more. The spoto bench was strong too, same weight but 2 more reps per set than last week. All sets RPE8.

Depending on how I feel Thursday, I may go ahead and do a conservative max on bench. If 285 is smooth paused, I’ll go ahead and try 295 tng. Not the time for it, but I feel strong, so why not.

@Evolv I purchased ‘The Stick’. All I can say is wow. I don’t expect it to cure my knee woes, but in two days time, twice a day rolling, it is night and day. I’m BW squatting without audible clicking and physical catching. Thank you for the tip.

223

Nice man!!! Glad it helped you. Happy training :slight_smile:

224

C1W10D2

Warmup
Mobility
Box Jumps 3x5
-with-
Pull-ups 3x5

Beltless Back Squats
275x2 (belt), 295x2 (belt), 205x5, 195x5, 180x20* RPE8
(Pull-ups +35x5x4)

RDL
205x8, 8, 8
(Explosive Push-ups 5x10)

Farmers Walks
100x60, 60, 80 (to failure)

DB Curls
Seated Leg Curls 100x2x50 (recovery pump work)

Belts really work for me, I get a lot out of them. 295 were smooth quick reps. Considered going up again for another double, but will leave that for next week. Knee felt great today. I will continue pushing that last set for 20. Have some room to continue improving there. If knee feels as well as it does this week, should have 315 on the bar next week. On track to hit the 345 goal by the end of this cycle.