IroNat

[IroNat]

8/10/24

Standing behind neck press - top set of 3
Standing front press - top set of 1
Upright rows - 3x8-10
Pinch plates - 3 sets

[IroNat]

8/13/24

Zercher squat - pyramid up to a top single
Sandbag lifts

[IroNat]

8/15/24

Bench press - Pyramid to a top single then drop down to a pump set of 9
Pullups - singles in between bench sets
Rode bike 17 miles

[IroNat]

8/16/24

Sandbag carries - 5x60ft
Sandbag floor to shoulder - 15 singles
1 leg calf raise - 3x25
1 leg tib raise - 3x50

[IroNat]

8/19/24

Standing behind neck press - pyramid weight up and down
Plate pinch - 3 sets
Palms down wrist curls - 3 sets
Pullups - single reps

[IroNat]

8/20/24

Zercher squat - pyramid up to top set of 3
1 leg calf raise - 3 sets
1 leg tib raises - 3 sets

[IroNat]

8/23/24

Bench press - pyramid to a top single
Pullups - singles in between bench sets
Ab stuff

[IroNat]

8/24/24

Sandbag to shoulder - 8 lifts a side
Sandbag to shoulder carries - 6 rounds
Sandbag rows - 3x7-9

[IroNat]

8/26/24

Zercher squat - pyramid up to top set of 3
Standing front press - pyramid up to top set of 2
Pullups - 15 explosive singles
Plate pinches

[IroNat]

8/28/24

Sandbag floor to shoulder and carry - 8 each side
Bench press - pyramid to a top double
Pullups - 15 singles

[IroNat]

8/31/24

Zercher squat - singles to a top single
Standing front press - singles to a top single
Pullups - 15 singles

[Donny]

8/31/24

Zercher squat - singles to a top single
Standing front press - singles to a top single
Pullups - 15 singles

Zercher Squats i prefer to front Squats, trains the same muscles anyway. A tough exercise with carry over for your strongman lifts.

[IroNat]

Zercher Squats i prefer to front Squats, trains the same muscles anyway. A tough exercise with carry over for your strongman lifts.

My wrists aren't flexible enough for front squats unfortunately.

[Donny]

My wrists aren't flexible enough for front squats unfortunately.

They give a great training effect & i always used the crossed arms position but even with a padded bar i found them uncomfortable
Maybe just a pussy boy 

[IroNat]

9/3/24

Sandbag floor to shoulder and carry bear hug - 8 each side
Bench press - 54321
Pullups - 15 singles

[IroNat]

9/7/24

Sandbag floor to shoulder - 8 each side
Standing front press - 54321
Pullups - 15 singles
1 leg calf raise - 3 sets
Grip

[IroNat]

9/10/24

Sandbag floor to shoulder - 8 each side
Bench press - 54321
Pullups various hand spacing - 15 singles

[jpm101]

During my high school and college football playing days we use to bear hug and run around with a older smaller refrigerator around a back lot behind our gym. I played DL so the results were great for my game and the other guys.  Not to mention stamina (endurance & strength)
 It was  awkward and not well balance but great for  football linemen.. ......just saying.

[Donny]

You know it makes sense 

i=ud5evwIp-kA8LuQq

[IroNat]

During my high school and college football playing days we use to bear hug and run around with a older smaller refrigerator around a back lot behind our gym. I played DL so the results were great for my game and the other guys.  Not to mention stamina (endurance & strength)
 It was  awkward and not well balance but great for  football linemen.. ......just saying.

That would work for sure.

I have a small fridge in my basement so you've given me an idea.

[IroNat]

You know it makes sense 

i=ud5evwIp-kA8LuQq

That was a small fridge but on Franco it looked big.

[Donny]

That would work for sure.

I have a small fridge in my basement so you've given me an idea.

Please donīt you seem a nice chap

[IroNat]

Please donīt you seem a nice chap

I'll empty the beer out of it first. 

[Donny]

I'll empty the beer out of it first. 

 . on a serious note i remember i saw a video about a guy who carried blocks of ice upstairs to people who had no fridges in their apartments, iīm sure it was in Italy ( when i showed Franco) but he had huge calves.

[IroNat]

9/14/24

Sandbag floor to shoulder - 8 each side
Standing front press - 54321
Pullups - 14 singles then did 6

Sticking with the same weight in the sandbag for awhile to work on technique.
110 lbs.
The guy on Stone Circle youtube said to do this for a couple months to build up the various small muscles before adding weight.