T Nation

IronOne's Strength Journey


#809

Not no Parkay, Not no Margarine…


#810

5/6/2018 - 2A5

Warmup
The norm with some clint darden hip circle dancing
(People think I’m crazy but idgaf, that shit works and I like doing stupid shit)

Pin Squat (pin 6, 1-2" high)
45x2x5, 95x5, 135x2x5, 165x5, 195x3, belt up, 225x3, 255x2, 285x2, 315x2, 280x5, belt off, 210x3x5 (full squat, 1 min rest)
-with-
Ab Wheel
5x10, 2x3 (standing slow negative)

Paused Incline Bench Press (10x3 1 min rest)
45x5, 95x5, 135x5, 165x3, 195x3, 175x9x3, 175x2 (ha)
-with-
Chest Supported DBs Row & Chest Supported Rev Fly
60x3x15 & 15x3x15

Lying Leg Curl R/P
100x24+8+4

Lateral
15x2x25, 20x2x15
-with-
Cable Pressdown
4 sets
-with-
Machine Preacher Curl
4 sets

Couple notes:
I worked really hard today. Plan was a 305 double, but 285 was light, so loaded 315, and it was heavy lol. Getting that shit going after the dead stop off the pins took a lot more than I would have liked to have to give. Therefore, 280x5 was hard. I think everything felt heavy from here on bc of this decision. I actually failed the 3rd rep and got pinned for a sec on the 10th set of paused incline. I actually laughed at myself as it came down on me. Came out of no where. Shit’s light enough I just stood up with it. #bitchweights.


#811

:joy: Way to crush it


#812

5/9/2018 - 2B5

Warmup
Norm

Bench Press
45x2x10, 95x5, 135x5, 165x5, 185x5, 205x3P, 225x3P, 255x2P, 240x5, 235x5, 230x5, 185x15
-with-
Standing Single Arm Cable Row
Up to 170x2x10 - whole stack, gained mucho strength

Trap Bar Deadlift (low handle)
140x5, 190x5, 230x5, add belt, 280x3, 320x3, 340x3, 300x5, 270x10
-with-
Stir the Pot
3x30

Dip
2x15, 2x10
-with-
Goblet Squat
100x2x15, 100x2x10

Right shoulder/trap has been twingy. Not sure if muscle strain or tendonitis. It’s not bad though, and should be manageable. Dropping the 10x3’s, too much unnecessary volume. Going to hit my overwarmups and top 5 set, then get some volume in but not kill myself. Probably 3 down sets for pressing movements and 1-2 down sets for squats and deads. Dont need to unnessarily beat myself up like the volume whore I want to be. Great session today though. No spots on bench. No higher than RPE8 today on anything. Deads will continue to move up quickly as I get reacquainted. Back is feeling great.


#813

EMOMs as backoff on deadlift seems a bit overkill. New approach much better.
Once in a while main work done as emoms with a challenging weight could be fun I reckon.


#814

5/11/2018 - 2C5

Warmup

OHP
45x2x5, 75x5, 95x5, 115x3, 135x3, 140x5, 115x3x8
-with-
Chins
3x10, 2x6+6

RDL
45, 95, 135x5, 185x3x10

KB Lying Exts
-with-
KB Curls

Soooo, the right shoulder tendonitis is real. Press was not comfortable. I’ve never had it in this spot before, almost at the bottom of my trap. Going to probably take pressing off next week and do some rehabby stuff. Overdid the volume, should have known better. Also, noticed I was pressing a barbell 3x/week…stupid and I should have known better. Will get this healed up and get my volume properly programmed along with a few other changes. Not concerned.


#815

Shoulder:

There is a trigger point just above the crease in the back if you can get someone to press it and move your arm forward and backward with the elbow bent at 90 degrees parrell to the floor. It helped release some tension I was having. I’ve still got some tightness in the trap and front outside of the shoulder where the rotator cuff muscles attach, but since I got the release it is getting better…


#816

5/13/2018 - Conditioning - Track

10 single arm swings + 10 single arm swings + 10 swings + 250M run

26x1
44x5 (one minute rest)

1 lap walk

Bottoms up KB 125 step walk
26x2 rounds


Taking a week away from the gym. Need total recovery. Have a lot of inflammation and tendonitis. Going to let this stuff calm down, and get some rest and conditioning in.


New training cycle coming up. Will be 1 upper, 1 lower and 1 full body with all assistance (no barbells).


#817

NOOOOOOOOO

:hear_no_evil::see_no_evil::speak_no_evil:


#818

I might have not been clear. Only the full body assistance session will be no barbell :slight_smile:


#819

Body is recovering nicely. I needed this BAD. Will be back in the gym Sunday. Until then, chilling :slight_smile:


#820

5/18/2018 - Deload

Warmup
Face pull

DB Bench Press (3-4s eccentric)
35x10, 50x10, 65x10, 80x3x6
-with-
Standing Single Arm Cable Row

Warmup
Hip circle work

Low Handle Trap Bar Deadlift
135x5, 185x5, 225x5 add belt, 275x5, 315x5, 275x10
-with-
Ab Wheel
5x10

TGU
10kg x 2/2, 14kg x 2/2, 50lb x 2/2

Easy one. New cycle starts Sunday. Finishing up program now.


#821

Day 1:
Hamstring Curl
350 method

Front Squat
5RM, 90% backoff AMRAP
-with-
Abs

Weighted Dip
3x6-8 (5s eccentric)
-with-
Row

Arms
-with-
Laterals


Day 2:
Face Pulls

Bench Press
5RM, 5x5 spoto
-with-
Chins

Trap Bar DL
5RM, 90% backoff AMRAP
-with-
Standing DB Press
3x6-8 (5s eccentric)

Carry Variation
-with-
Abs


Day 3:
TGU

DB Bench
3x6-8 (5s eccentric)
-with-
Rows

RDL
3x6-8
-with-
Push Up
3 sets AMRAP

10 mins AMRAP
Goblet Squat 10 reps
-with-
Abs

Light pump arms


Kept full body bc I cant get away from it. Just love it. Reduced barbell work and overall volume (partially through poundage and method technique). Main focus needs for me to honestly keep all work at RPE8 or less. If I’m having a great day, grab a spot and work up to RPE9-10. But that needs to be rare. Goal is to accumulate fatigue, not accumulate injuries…duh. Back to front squats for a few cycles. Dropping the pins. We’ll see how the hips do.


#822

Nice program Iron :slight_smile:
Is it a Paul Carter one, or some adoptions from his methods?


#823

Not PC, but I do like his 350 method so I often use it for some of my assistance.

My time is short these days for time in the gym. So full body 3x per week is ideal. Basically I aim to have one big upper and one big lower movement. All work is paired with another movement. Often abs/core or antagonist. Then I finish with some bb’ing work or carries. Simple. My biggest challenge is being honest with myself regarding RPE. I say I’m going to keep it to RPE8, but I start pushing overwarmups and main sets, as well as backoff work. My personality in a nutshell.