T Nation

IronOne's Strength Journey


#789

4/9/2018 - 3C8 - 201.4lbs

Warmup
Cuban rotations, the norm

Strict OHP
45x5, 75x5, 95x5, 115x3, 135x3, 160x1, 170x1, 140x8, 125x5x5 (1 min rest)
-with-
Chins
5x10

RDL
45x5, 95x5, 135x5, 185x5, 225x3x6

DB Bench Press (350 method)
70x22+11+7

1.5 Glute Bridge (1 min rest)
70x20+12+7

Dead Stop DBs Lying Tri Exts
15x40, 20x30, 30x3x10
-with-
KB Curls

4 full body workouts in 4 days! And I dont feel like shit! Yet! Haha. Everything felt on point today. Heading out for a week long business trip. Will bring 18, 26, 44 lb KBs to get some work in a few times. Other than that, will try to recover from the 4 days of full body pounding. Will be plenty of food, beer and cocktails this week. But I deserve it. Amiright!?!?


#790

Man I’m jealous lol I haven’t had a beer or 6 in like 4 months


#791

you’re damnright, have an extra large beer the first night :slight_smile:


#792

Not looking skinny at all bro!! Looking awesome👍


#793

4/16/2018 - 4A8 - 200lbs - Lake Wylie Y

Warmup
Cuban rotations, the norm

Pin Squat (pin 6, 1-2" high)
45x2x5, 95x5, 115x5, 135x5, 165x5, 205x3, add belt, 225x2, 255x2, 285x1, 305x1, 270x8, remove belt, 205x3x5 (full squat, 1 min rest)
-with-
Hanging straight Leg Lifts alt w/ Hanging Knee Ups
6x15

Paused Incline Bench Press
45x5, 95x5, 135x5, 165x3, 195x2, [170x4x5, 170x4 (1 min rest)], 2 min rest, 135x12 tng
-with-
Chest Supported DBs Row
60x5x15

Lying Leg Curl R/P
120x15+7+4

Laterals
5, 10, 15, 20, 25, 20, 15, 10, 5x6 (no rest)

Cable Pressdowns
1x100, 1x50
-with-
Cable Curls
100 reps

I’m back! For now. Head to Cali Wed next week thru Sunday, but that’s deload week, so yay. May get a hotel pump on once or twice. Did a few KB circuits while I was out of town this past week. Did get 44x8 without chalk on bottoms up KB presses. That’s damn good unchalked. Didn’t even think I’d get 1. Pin squats continue to move forward. Will get a good single 315-335 standard squat Sunday if I feel good…which I am!


#794

4/18/2018 - 4B8 - 200.8lbs

Warmup
Cuban rotations, norm

Bench Press
45x2x10, 95x5, 135x5, 165x5, 195x3, 225x2 P, 255x2 P, 235x8, 210x5x5 (1 min rest)
-with-
Single Arm Cable Rows

Single Leg Press
10, 90x10, 140x10, 195x14+7 (50% set), 195x2x20 (both legs, 1 min rest)

Dips
5x10 (1 min rest)

Waiters Walk
50x3x100
-with-
Stir the Pot 2x30 and Captains Morgan Side Plank 1x through

PJR Pullover
25x33, 35x33, 45x33
-with-
Curls
99 Reps

8th rep of 235 was slow, but got it. 235x10 ties an all time PR. Need to gain weight! Hip flexor/hip is pinchy or aggravated from squats on Monday. Hope it goes away quickly. Already much better, and leg press didn’t bother it. Think I sunk too far on the full squats. Good workout today.


#795

4/20/2018 - 4C8 - 203.6lbs new high

Warmup
Cuban rotations, norm

OHP
45x2x5, 75x5, 95x5, 115x3, 135x3, 155x1, 175x0 haha!, 140x7, 125x5x5
-with-
Chins
5x10

RDL
45x5, 95x5, 135x5, 185x5, 235x3x6

DB Bench
70x21

This was a clusterfuck workout. I had work emergencies I was trying to take care of on the phone throughout the workout, that finally abruptly ended the workout after the first set of flat db bench. Never entered the gym mentally and barely physically. Oh well, cant win them all. Will regroup on the deload. Going to add trap bar deadlift I think. Might even drop squats! Omg!!!


#796


#797

What Mark said :slight_smile:


#798

Ok fine I wont :slight_smile:

Will add trap bar dl’s though.

I did however strain my hip flexor I think. It’s been a bitch on and off all week.


#799

Deload week. Hips need some healing time. Next full body block is 5RM, and will look like this:

Day 1

Pin Squat 5RM, 3x5 (full squat, 1 min rest)
-with-
Abs

Paused DB Bench Press
5x6
-with-
Rows

Leg Curl R/P 35

Laterals
-with-
Arms


Day 2
Bench Press 5RM, 5x3 (1 min rest)
-with-
Rows

Trap Bar DL 5RM, 5x3 (1 min rest)
-with-
Abs

Goblet Squat 50 reps
-with-
Dips 50 reps


Day 3

OHP 5RM, 5x3 (1 min rest)
-with-
Chins

RDL 3x6
-with-
Single Leg Squats 3x10

Arms
-with-
Abs


Target training 5RM weights weeks 1-4

Pin Squat 270, 280, 290, 300
Bench Press 230, 235, 240, 245
Trap Bar DL 295, 315, 335, 355
OHP 135, 140, 145, 150

Notes
-I’ve reset maxes back to build in some room to grow and increase rep quality. I will aim to hit a crisp 5, then focus on the 5x3’s. There’s nothing wrong with repeating weights! I need to iron it into my head. A faster set performed better is another form of progression idiot.
-No clue where to start on trap bar DL, so will feel it out. In no hurry though.
-Will still perform overwarmup pauses. Will keep them to 2 rep pauses, that move quick!
-I want to be able to do pistols, so I’m going to work on single leg squats/progressions.
-This block will not be as intense, unless I feel great and go for something.
-Trying to gain muscle/weight more than strength currently. Want to see 205-210 morning weight by the end of this 4 week block, a long with feeling 100% again. A down block is probably what I need.
-Will continue to have a 4th day at home where I do bottoms up kb press, swings, carries etc


#800

4/22/2018 - DELOAD - 202lbs

Warmup
Cuban rotations, norm

Low Handle Trap Bar Deadlift
95x5, 135x5, 185x5, 225x5, add belt, 275x5 easy peazy, remove belt, 225x10x3 (1 min rest)
-with-
Ab Wheel
5x10

Clean to Hip Circle Back Squat
45x5, 95x5, 135x5, 165x5
-with-
Standing Ab Wheel Negatives
2x3

Paused Incline Bench Press
45x5, 95x5, 135x5, 175x3, 185x3, 170x5x5 (1 min rest)
-with-
WG Seated Cable Row

Leg Curl R/P 35
100x21+8+4

Lateral
15x4x25
-with-
Cable Pressdown
25, 25, 13, 13
-with-
Cable Curl
25, 25, 13, 13

Trap bar DL felt awesome. Looking forward to this addition. Going all low handle. Will start with 295 next week, and take my time going up. Wanted to do some squats, so this was a good way to limit weight and still get a little form work in. Little hip pinch, but not bad. A week off from here should help. Accidentally did 5x5 paused incline instead of a primer 10x3. Cool to hit a weight I had to rack last week though. Fly out to Cali Wed morning, so this may be my last workout till next week. My body will probably appreciate it.


#801


#802

4/24/2018 - Deload - 202lbs

Warmup
Cuban rotations, norm

Bench Press
45x2x10, 95x5, 135x5, 185x5, 225x3P, 245x3P, 225x6, 6, 6, 5, 6 (sandbagged set 4 with no spotter in place, mental midget I am)
-with-
Chest Supported DB Rows
60x10, 70x5x10
and
Hyper Ext Rear Delt Flys
15x4x10

Dips
5x11
-with-
Hip Circle Goblet Squat
50x10, 60x10, 70x10, 80x10, 90x10

All good. Fly to Cali tomorrow for 5 days business. Will deload completely other than some bodyweight stuff. Time to get healed up for the upcoming 5s block. Hip feeling much better already.

Dips and goblet squats pair very well. Brutal, but awesome.


#803

Good to hear you are getting some time off. May your return be filled with healthy Doms


#804

4/29/2018 - 1A5 - Home Gym

Warmup
Cuban rotations, norm

Pin Squat (Pin 4, 1-2" high)
45x2x5, 95x5, 135x5, 165x5, 195x3, add belt, 225x3, 255x2, 285x2, 270x5, remove belt, 205x3x5 (full squat, 1 min rest)
-with-
McGill Curl Up
5x10

Paused Incline Bench Press
45x5, 95x5, 135x5, 165x3, 190x3, 170x10x3 (1 min rest), 135x20
-with-
Paused Standing Single Arm Band Row
5x10

KB Swing
26x50, 44x50

Laterals
15x20, 15, 15 (30s rest)

KB OH Ext
-with-
KB Curl

I’m back, back, from Cali, Cali. Good home workout after 4.5 hr flight. Body was tight and achy, but that’s to be expected. Was surprisingly not weak after the past 5 days of shennigans. Looking forward to a strong 5s wave.


#805

Welcome back Iron, hope the trip was good :slight_smile:


#806

@mortdk Trip was great. Lots of eating, drinking and being merry :slight_smile:

4/30/2018 - KB Swings

KB Swing
Warmup
26x50

Single Arm KB Swing
44x100 (10 reps per arm alternating in air)

Mobility work brah.


#807

5/1/2018 - 1B5

Warmup
Cuban rotations, the norm

Bench Press
45x2x10, 95x5, 135x5, 185x5, 205x3P, 225x3P, 255x2P, 235x5, 210x10x3 (1 min rest)
-with-
WG Neutral Cable Row
5 sets up to 170x10

Low Handle Trap Bar Deadlift
140x5, 190x5, 230x5, add belt, 280x3, 330x1, 290x5, remove belt, 250x10x3 (1 min rest)
-with-
Ab Wheel
5x10

Dips
1x20, 3x10
-with-
Hip Circle Goblet Squat
100x20, 100x3x10

Crushed some volume today without killing myself…other than the dips and goblets. I wanted to die. Abs never been hit harder than heavy-ish goblets for high reps. Especially after the ab wheel. Dead! Also, the 10x3s rest periods have been more like 45s.


#808

5/4/2018 - 1C5

Warmup
The norm

OHP
45x2x5, 75x5, 95x5, 115x3, 135x3, 155x2, 135x5, 125x10x3 (<1min rest)
-with-
Chins
3x10, 2x5+5 (30 sec rest)

RDL
45x5, 95x5, 135x5, 185x2x5, 245x3x6 (belt)
-with-
Single Leg Squat to Bench
5x10 (first 2 sets to a 25lb bumper, next to 15lb, final 2 sets to bench)

DB Bench (350)
65x24+14+8

DB Lying Tri Deadstop Exts
20x25, 25x20, 30x2x15
-with-
BB Curl
45x4x25

No grinding. Just butter.