IronOne's Strength Journey

Training Logs
408

5/21/2017

Warmup
GMB Elements Week 5 Day 2
Some PT

Front Squat
45x2x5, 95x5, 115x5, 135x5, 165x5, 195x5, 215x5, 185x10
-with-
Push-ups
5x16

Paused DB Bench
40x8, 75x5x8
-with-
Pull-ups
5x8

RDL
45x2x10, 95x10, 135x10, 165x10, 185x2x10, 135x20
-with-
Hanging Leg Lifts + Knee Ups: 3x10+10

DB Curls - 100 reps
-with-
Lying DB Exts - 100 reps

Body feels good. Full Body 2 days per week plus 1-2 days KB training seems to be allowing me to recover and continue progressing. Actually deadlifted that 185 off the ground both times for RDL. Whoa!

1 Like
409

5/23/2017

Warmup:

GMB Elements Week 5 Day 4
Some PT
TGU - 10KG x 3/3
Swings - 10KG x 30

Work:

Alternating Arms KB TGU
50lbs x 12/12 - 8:35 of continuous work (torture)

KB Swing
50lbs x 110

15 min incline treadmill walk

Finished with some more PT.

I’ve been pushing the TGU and Swings max set for the past few weeks, probably need to back off a bit and let some of this assimilate. Feeling good.

410

5/25/2017

Warmup
GMB Elements Week 5 Day 5
Some PT & Tempo/Paused TGU

Bench Press
45x10, 10, 95x10, 135x10, 175x5, 205x5, 225x5, 240x5 RPE9, 205x11 RPE9
-with-
Machine Rows
10 sets

Squat
45x5, 5, 95x5, 135x5, 155x5, 175x5, 195x5, 155x20
-with-
Dips
5x13

Back Ext
100 reps
-with-
Lateral Raise
100 reps (15lb)

Barbell Curl
45x100
-with-
Pressdowns
80x100

More PT and stretching.

Low bar back squat seems to be agreeing with my shoulder, to my surprise. I’ll continue to add weight to both the top 5 rep set and the 20 rep down set. Added 5lbs to the 5 rep bench set and 1 rep to the 205 rep set, but looks like I did increase the rpe 1 notch. Still feeling good, which is the most important thing.

1 Like
411

5/27/2017

Warmup
Some PT, should stretches w/ stick, rack squats, squat hold.

Superset 1:

TGU
18x4/4
-with-
Z Single Arm KB Press
18x20/20
-with-
8 pull-ups
-with-
Single Arm Swings
18x20/20
-with-
KB Row
18x15/15
-with-
Windmills
18x5/5

Superset 2:

TGU
26x4/4
-with-
Z Single Arm KB Press
26x10/10
-with-
8 pull-ups
-with-
Single Arm Swings
26x20/20
-with-
KB Row
26x15/15
-with-
Windmills
18x5/5

Superset 3:

TGU
44x4/4
-with-
Z Single Arm KB Press
26x10/10
-with-
8 pull-ups
-with-
Single Arm Swings
44x20/20
-with-
KB Row
44x15/15
-with-
Windmills
18x5/5

Then cut grass. Eyeballing a deload after next weeks 3’s. If 3’s go well and body is feeling good, will do 1’s or 2’s Week then deload. Autoreg.

1 Like
412

5/28/2017

Warmup
GMB Elements Week 5 Day 6
Some PT

Front Squat
45x2x5, 95x5, 115x5, 145x5, 175x3, 195x3, 220x3, 235x3, 205x6
-with-
Push-ups
5x17

Paused DB Bench
50x5, 70x5, 85x5x5
-with-
Pull-ups
5x8

RDL
45x10, 95x10, 115x10, 135x10, 155x10, 135x20
-with-
Stir the Pot
5x10/10

Decline DB Ext
22.5x100

DB Curl
22.5x100

Body feeling good. More progress. Will probably do 2’s next week then deload.

1 Like
413

5/30/2017

Warmup
Rack squats, shoulder stretches with stick

KB Circuit (5 sets)

KB Swings
5x50 (18, 26, 44, 62, 44)
-with-
Kneeling Single Arm Bottoms Up KB Press
10-20 reps (18, 26, a few 44s, but still not successful stabilizing the weight, shits wobbly as hell)
-with-
TGU
4x2/2 (18, 26, 44, 62)

62lb TGU - Top of every 2 Mins
5x1/1

1 Like
414

5/31/2017

Warmup
GMB Elements Week 6 Day 1
Some PT

Bench Press 3’s
45x2x10, 95x10, 135x10, 175x5 195x3, 225x3, 245x3, 260x3 RPE10, 235x6 RPE9
-with-
Chest Supported DB’s Row
40x2x10, 50x5x10

Back Squat
45x2x5, 95x5, 135x5, 155x5, 175x5, 205x5, 165x20
-with-
Dips
5x14

Back Ext
100 reps
-with-
Lateral
15x100 reps

Cable Rope Pressdowns
100 reps
-with-
Cable Rope Curls
100 reps

Third rep with 260 was a bit of a grinder. Shoulder felt good though! Slept funny on back last night, so had to pay close attention to back as it was a little tweaky. Still, 10lb progress on top squat set and 20 rep set. Could have done 205 for 20.

1 Like
415

6/1/2017

Outdoor Track Run

1 mile: 7:25 comfortably
Then one mile walk

1 Like
416

6/2/2017

Warmup
GMB Elements Week 6 Day 2
Open Chest/Shoulders/PT

KB Training

2 warmup circuits of:
TGUs 4/4
-with-
Bottoms up Single Arm Kneeling KB Press 10/10
-with-
8 pull-ups
-with-
Single arm Swings 15/15
-with-
Single arm rows 10/10
-with-
Stir the Pot 10/10

Work:

3 sets of:

TGU
50lbs x 4/4
-with-
Single arm bottoms up kneeling KB press
14KG x 6
-with-
Pull-ups x 8
-with-
Single arm swings
50lbs x 15/15
-with-
KB single arm row
50lbs x 10/10
-with-
Stir the pot
10/10

Finished with single arm swings switching arms in air after every 10
50lbs x 10/10/10/10/10/10

Stretching/PT

1 Like
417

Man, all this rain has been making some beautiful grass. My garden has already taken off.

1 Like
418

6/4/2017

Warmup
GMB Elements Week 6 Day 3, PT

Front Squat 2’s
45x2x5, 95x2x5, 135x5, 155x3, 185x3, 205x2, 225x2, 245x2, 225x4
-with-
Push-ups
5x18

Paused DB Bench Press
40x5, 70x5, 95x5x3
-with-
Pull-ups
5x8

RDL
45x2x10, 95x10, 145x5, 185x2x5, 95x25
-with-
Hanging Leg Lifts + Knee To Chest
3x10+10

Decline DBs Ext
10x50, 27.5x30, 40x20
-with-
DB Curl
10x50, 27.5x15+15, 40x10+5+5

Very pleased with front Squat progress and the ability of my body to hold up. Things feel pretty darn good. No issues with shoulder on the paused reps with 95lb DB’s, after 90 push-ups, bazinga. Planned to do a 5x5 with 185 on RDLs, but back was a little tweaky/vulnerable after the second set, so did one high rep set with 95 and moved onto arm work.

Will do 2’s with bench Press mid week, thinking 270. Deload next week.

One thing I do need to do is reduce TGU work to one day per week, or reduce overall TGU work because they are brusing my knees pretty badly.

1 Like
419

6/7/2017

Warmup
Some stretching and PT. Was short on time so will do my GMB Elements work tonight.

Bench Press
45x2x10, 95x10, 135x5, 175x5, 205x3, 225x3, 255x2, 270x2 RPE10 , 245x4 RPE9.5
-with-
Chest Supported DBs Row
40x2x10, 55x5x10

Back Squat
45x2x5, 95x5, 135x5, 175x5, 185x5, 205x5, 225x5, 175x20
-with-
Dips
5x15

Paused Back Ext
60 reps
-with-
Laterals
60 reps

PT & stretching.

This completes another successful wave, with nothing unreasonably broken. Second rep with 270 was a slow grind but got it. Back squats continue to go well as I rebuild. Worked on trying to cut depth today to just under parallel. Historically I squat too low.

Deload next week.

Any comments on form if anyone reads this crap would be appreciated.

1 Like
420

Not much I can see that needs improvement. Maybe push your knees out more than forward would be the only thing that I’d say is noticeably worth trying.

1 Like
421

6/8/2017

Track Run

Light stretching & 1 lap walk

2 Mile Run: 15:50
-Mile 1: 8:00 (paced)
-Mile 2: 7:50

Goal was to break 17, but had more endurance than I thought. First 2 mile run in years.

Then:

GMB Elements Week 6 Day 4: flowed for 4 mins

Cool down: walked 2 laps, light stretching.

1 Like
422

That’s a decent time. I couldn’t keep that pace for two miles.

423

Thanks. Im sure you could with your style of training and weight loss.

I’ve got some running goals:

400: sub 1:10
1 mile: sub 7
2 mile sub 15

One of my coworkers’ 12 year old son runs track and just posted 1:08 on the 400. We’re going to do a head to head on the track in the next couple of months, so I’ll be training the 400 probably once per week. Ran it in 1:16 last week, first time ever trying/recording.

1 Like
424

6/11/2017 - Deload - All work beltless

Warmup
GMB Elements Week 6 Day 5, PT

Front Squat
45x2x5, 95x5, 135x5, 165x3, 185x3, 205x1
-with-
Push-up
5x10

Paused DB Flat Press
70x5x10
-with-
Pull-ups
5x8

RDL + Shrug
45x10/10, 95x10/10, 115x10/10, 135x10/10, 155x10/10
-with-
Leg Lifts, Knee Ups, Stir the Pot

Decline DBs Ext
10x50, 17.5x50
-with-
DB Curl
10x50, 17.5x50

Deload week. Need it as my knee has been sore and some other crankies. Will be traveling for work Thur-Sun so a good week to deload.

1 Like
425

6/12/17

Track Run

Warmup
2 cups coffee
1 lap walk with leg kicks and quad stretching

1 Mile / 1600: 6:41 PR

Then…

400: 1:09 PR

Blazed it today, this was a daily max effort, for sure. All-time PRs on both.

New goals:
1 mile/1600: sub 6:30
400sub 1:00

1 Like
426

Damn…

427

I read bro. I just don’t comment as much as I should!

Squats look solid by the way.

2 Likes