IronOne's Strength Journey

3/7/2017

Active Mob warmup

Mile Run: 2 inc, 7.9 mph (7:35)
10 min incline walk

Stretching/Mob

*new goal is sub 7 min mile on 2 incline. Could have done it today, but baby steps.

1 Like

3/8/2017

Active Mob warmup

Front Squat 3s
45x5, 5, 95x5, 135x5, 165x3, 185x1, 195x3, 175x10
-with-
Dead stop Push-ups
5x13

Paused Flat DB Bench Press
35x10, 55x5, 75x7, 7, 7, 7, 7
-with-
Pull-ups
6x6, then 2x20 pullaparts

Paused Back Ext
3x10, 1x20
-with-
DB Row
60x3x10, 1x20

Good workout. Shoulder felt pretty good. Back was so so, but ok. All this DB benching has def been good for chest development. Bringing my 62lb bell Friday to gym for my TGU work.

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You excited about Shoulder Day?

Got moved to Tuesday. Dr. Had a schedule change. Whatev!!!

3/10/2017

Active Mob Warmup

Circuit:
KB TGU x 1
-with-
KB Swings x 20
-with-
7 pull-ups

9 Sets: 8kg, 10kg, 14kg, 50lbs, 62lbs x 1, 1, 1, 1, 1

Except I did 10 pull-ups on last set.

This was a gasser.

Then:

Suitcase Carry
62lbs x 100 steps x 3
-with-
Banded Glute Bridge
3x50

Super duper assistance!

1 Like

3/12/2017

Active Mob Warmup

Bench Press 3s
45x2x5, 95x5, 135x10, 165x5, 185x3, 205x3, 225x3, 235x3, 245x3 rpe 8, 205x3, 3, 3, 3, 3 (30 sec rest)
-with-
T-Bar Row
45x20, 70x20, 90x10, 115x10, 135x10+90x10 (alternating with bandpullaparts x20)

Paused Front Squat
45x2x5, 95x5, 135x5, 165x5, 5, 5, 5, 5
-with-
KB Standing Single Arm OHP
10kg x 10, 14kg x 10, 50lbs x 8, 8, 8

RDL
45x5, 65x5, 95x5, 135x5, 155x8, 8, 8
-with-
Stir the Pot
5x10

Decline DBs Tri Ext
22.5 x 30, 27.5 x 30, 35x20
-with-
DB Curl
22.5 x 30, 27.5 x 10 + 10 + 10, 35x10 + 10

Lots of rolling with Med ball and roller.

First time benching in a while. Felt pretty good overall, will see if I pay for it tomorrow with scap pain. Honestly didn’t plan to go above 225x3, but it was light, so worked up to 245x3 no spotter. Had probably 10-15 more lbs for a triple. Want to rehab a back injury? Time + Birddogs + RDLs. Back is 90% + now. Shoulder apt Tuesday.

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3/14/2017

Active Mob Warmup

Mile Run: 2.0 inc, 8.1 mph (7:24)
10 mins incline walk

More Active Mob + stretching and cuff strengthening


Shoulder apt went well today. X rays looked normal. Dr performed all the diagnostics, passed them all easily, no pain. It’s just a case of cuff tendinitis, etc, general inflammation. I’m going to take a course of prescription inflams to see if I can kick the cycle. Will continue to monitor volume and keep rehab up. Dr says it should heal on its own as long as I’m not stupid. DONT BE STUPID.

1 Like

Great news! I was worried he’d want to amputate.

2 Likes

3/15/2017

Active Mob Warmup is:
Hang
Bird dogs
Banded shoulder and thoracic opener over med ball (best stretch/Mob EVER)
Rolled chest, shoulder, upper back with med ball
4 way leg swings
Scap push-ups
Squat and ankle stretch
TGUs 8kg, 14kg, 50lb
(I fly through all of this, takes maybe 15 mins)


Front Squat 1s
45x2x5, 95x5, 135x5, 155x3, 175x2, 195x1, 205x1, 215x1, 225x1, 185x1, 1, 1, 1, 1 (30 sec rest)
-with-
Push-ups
5x14

Paused Flat DB Bench
30x5, 50x5, 75x8, 8, 8, 8, 8
-with-
Pull-ups
6x7

Back Extension
5x20
-with-
WG Cable Row
100x5x20

Hanging Straight Leg Lift 5x10
Stretching

225 was not a tough rep, but was a good stopping point as I continue in this recovery. Next stop 275. Back is very close to 100%. I’m very happy with my current setup, so will continue this for another cycle. As a matter of fact, everything is feeling so good that I’m going to…you got it…deload next week.

1 Like

3/17/2017

Active Mob Warmup

1 TGU, 20 Swings, 8 Pull-ups

10KG, 14KG, 50lbs (3 total rounds)


1 TGU, 20 Swings, Pull-ups +10x5

62lbs x 4 rounds


2 TGUs, 30 Swings, pull-ups +10x10

62lbs x 1 round


Overhead Carry
12kg x 3 x 50 steps
-with-
Banded Hip Thrust
3x50


OH Squats
10 sets of 5 (light weight form work up to 55lbs)

Suitcase Carry
62lbs x 1 x 150 steps (failure)

Stretching and cool down

Love this workout.

1 Like

3/19/2017

Warmup

Bench Press
45x10, 45x10, 95x8, 135x10, 165x3, 185x3, 205x3, 225x2, 245x2, 265x1 rpe 8, 225x5x2 (30 sec rest)
-with-
T-Bar Row
45x20, 70x20, 80x10, 95x10, 105x10, 125x10+90x10+45x15

Paused Front Squat
45x2x5, 95x3, 135x3, 165x3, 175x5x3
-with-
Single Arm Standing KB OH Press
10KGx10, 14KGx10, 50lbs x 9, 9, 9, 14KGx20

RDL
45x5, 95x5, 135x5, 165x3x8
-with-
Stir the Pot
5x10

Decline DBs Tri Ext
12.5x60, 22.5x40, 27.5x20
-with-
Standing DB Curl
12.5x60, 22.5x20+10+10, 27.5x10+10

Deload time.

1 Like

3/21/2017

Warmup

1 Mile Run: 2.0 inc, 8.2 mph (did 1.1 miles, 7:19 pace)
10 min incline walk

Stretched out

1 Like

3/23/2017

Warmup

Front Squat 8
45x2x5, 95x5, 135x5, 155x3, 175x3, 185x8, 155x15
-with-
Push ups
5x15

Paused DB Bench
30x5, 50x5, 70x5, 80x5x5
-with-
Pull-ups
7x6

Back Ext
5x20
-with-
Cable Row
80x5x20

Stretching and rolling.

Felt pretty good. Back was irritated from BB Bench last Sunday, so working through that. Not too much of a hinderence though.

1 Like

3/24/2017

Warmup

AG Rev Plank Sh Ext
TGUs with 1-2 presses per transition (6, 10, 14kg, 50lb)

1 Mile Run: 2.0 inc, 8.3 mph (7:13)
10 min inc walk

Rolling and stretching

1 Like

3/28/2017

Warmup

DB Bench Press 8s
30x20, 50x15, 70x10, 90x5, 100x6, 75x14
-with-
Machine Row
5 sets

Paused Front Squat
45x5, 95x5, 135x5x8
-with-
Single Arm OH KB Press
18x10, 40x3x10, 18x2x15

Back Ext
5x20
-with-
Decline Tri Ext
20x5x20
-with-
DB Curl
20x5x20

Stretching/mobility

Had a setback with my back last Friday, which was stupid as I did it during a stretch which I pushed way to hard. Stupid. Anyways, a few days of flexeril and diclofinac and things are loosend up and healing. Took the squats lighter. Did not have a 7th on DB bench, so goal will be to get the 8 next time around.

2 Likes

3/30/17

Warmup

1.3 Mile Run: 2 inc, 7.5 mph
6 min inc walk

Stretching/mobility

1 Like

4/2/2017

Warmup

Front Squat 5’s
45x2x5, 95x5, 135x5, 165x5, 185x5, 195x5, 165x15
-with-
Feet Elevated Push Up w/ Plus
8x5

Paused DB Bench
30x5, 50x5, 80x5x5
-with-
T-Bar Row
45x20, 70x15, 90x3x10, 70x2x10

RDL
45x2x5, 95x5, 135x3x10
-with-
Slightly Leaning Lateral + OH Shrug + Shrug
12x3x20+10+10

Decline Tri Ext
22.5x40, 27.5x20, 35x15
-with-
DB Curl
22.5x40, 27.5x20, 35x15
-with-
Stir the Pot
3x12/12

Stretching/Mobility

Not bad. Can’t release myself to the heavier weights yet, but think I’m getting closer.

1 Like

4/4/2017

Warmup

1 Mile Run: 2 inc, 8.4 mph (7:08) PR
10 min incline walk

Stretching/mobility

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4/5/2017

Warmup

Flat DB Bench 5s
30x10, 50x8, 70x5, 90x5, 100x6, 80x11
-with-
Pull-ups 5x7 / Pullaparts 2x20

Paused Front Squat
45x2x5, 95x5, 135x5, 150x5x5
-with-
Dips
5x12

Back Ext
5x20
-with-
WG Cable Row 3x20 / Face Pull 2x20

Stretching/Mobility

Played golf Monday and battling soreness in the rear of my left shoulder from this nagging shoulder issue. Didn’t effect any of my movements though. However, something’s clearly not right in there since I’ve been battling this for months. Frustrating. Conflicted about whether I want to go MRI or continue to try and trouble shoot myself. Will get some more work done by my sports chiro though asap. Will be gone all next week on a business trip, so will deload everything other than some KB work. Still, good workout.

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Warmup
(Bear, Frogger, Monkey intro work)

1 x 10kg x 2 TGUs, 50 swings
1 x 14kg x 2 TGUs, 50 swings
3 x 50lbs x 2 TGUs, 50 swings

Suitcase Carry
50lbs x 3 x 100 steps

Stretching/Mobility

Had sports chiro work on shoulder today, always feels much better after. Going to try some PT Thursday after next with the sports clinic. Have shortened IR, so going to work on that in he meantime. Good workout today, on low energy. Hopefully not getting sick. Also, am going to do GMB’s elements program. Will buy the program tonight and start tomorrow. 7 week program to help go back to the basics with movement flows.

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