IroNat

[JackTheRipper]

8/4//22

Seated front press - Singles to a top single
Pinch plates isometric - 1x10 sec
Seated calf - 100 reps

Next workout on Monday.

What's a single to a top single?

[IroNat]

What's a single to a top single?

You do singles, adding weight until you hit your target weight, which is the top single.

[IroNat]

8/8/22

Squats - single reps to a daily max single
Bench press - same as above
1 leg calf raises - 100 reps per leg
Ab wheel

[IroNat]

8/11/22

Seated front press - 6 singles up to a pre-planned top single
Deficit deadlift - 6 singles up to a pre-planned top single
Seated calf - 100 reps
Ab wheel

[wes]

Good stuff my brother.

[IroNat]

Good stuff my brother.

Thanks, IroWes.

[IroNat]

8/15/22

Squats - 4 single reps to a daily max single
Bench press - same as above
1 leg calf raises - 5 sets max reps per leg
2 sets db rows max reps
Ab wheel

[IroNat]

8/18/22

Seated front press - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single
Seated calf - 5 sets of max reps
Ab wheel
Leg raises

[ThisisOverload]

8/18/22

Seated front press - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single

We did something like this when i played football in High School.

Lot's of singles and 5x5.

[IroNat]

8/19/22

Deficit deadlift - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single
1 leg calf raise - 1 set of max reps each leg
Overhead press isometric - 1x10sec
Ab wheel
Leg raises

[IroNat]

We did something like this when i played football in High School.

Lot's of singles and 5x5.

Basic movements can't be beat for bang for buck.

[IroNat]

8/22/22

Bench press - Single reps up to a pre-planned top single, then 10x5reps@ 80% of that top single
Seated calf raise - 1 set of max reps
Ab wheel
Leg raises
Rehab:
EZ bar reverse curls - 5x50reps
superset
Tricep pushdowns -5x30reps

[IroNat]

8/23/22

Barbell squat - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
1 leg calf raise - 1 set of max reps
Ab wheel
Leg raises

[IroNat]

8/24/22

20 mile bike ride on a rail trail.

[IroNat]

8/25/22

Seated front press - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single

Reverse grip EZ bar curls superset Tricep v-bar pushdowns
alternated with:
Regular grip EZ bar curls superset Tricep v-bar pushdowns
6 total sets of 30-50 reps

Seated calf - 1 set of max reps
Ab wheel
Leg raises

[IroNat]

8/26/22

Deficit deadlift - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single
Overhead press isometric in two positions - 2x10 seconds
1 leg calf raise - 1 set of max reps each leg
Ab wheel
Leg raises

[IroNat]

8/29/22

Bench press - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
Dips bodyweight superset Wide lat pulldowns - 3xAMRAP
Incline flyes superset Db rows - 3xAMRAP
Seated calf raise - 3xAMRAP
Isometric overhead press in 2 positions - 1x10sec each
Ab wheel
Leg raises

[IroNat]

8/30/22

Barbell squat - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
Leg extension - 3xAMRAP
Leg curls - 3xAMRAP
1 leg calf raise - 3xAMRAP

[The Scott]

8/30/22

Barbell squat - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
Leg extension - 3xAMRAP
Leg curls - 3xAMRAP
1 leg calf raise - 3xAMRAP

Well done, brother! 

[IroNat]

Well done, brother! 

Love you, Scott.  No homo, bro.

[The Scott]

Love you, Scott.  No homo, bro.

Same here, brother!  I read this thread every few days  because it reminds me of what needs to be done when I am done with what has to be done.  Thanks!

[IroNat]

9/1/22

Seated front press - Single reps up to a pre-planned top single, then 14 sets of 5 reps @ 80% of that top single
Rear db laterals - 3x12-20 reps
Bent over tricep extensions - 5x12-15 reps
Seated calf - 10 sets of AMRAP

[IroNat]

9/2/22

Deficit deadlift - Single reps up to a pre-planned top single, then 5x5 @ 80% of that top single
Wide lat pulldown - 5x12-15
1 leg calf raise - 1 set of max reps each leg
Ab wheel
Leg raises

[The Scott]

Excellent session there, Nat! 

[IroNat]

Excellent session there, Nat! 

I keep plugging away, Bro-Scott.