Author Topic: IroNat (Read 548232 times)

IroNat · « **Reply #875 on:** February 27, 2021, 03:42:02 PM »

2/27/21

Behind neck press - 3,2,1 x 3 waves
Weighted dips - 3x10
Rear db raises - 3x10
Seated calf raises - 3x15
Pinch grip
Barbell reverse curls

IroNat · « **Reply #876 on:** March 02, 2021, 06:24:48 AM »

3/2/21

Squats - 7,5,3 x 2 waves
Leg curls - 3x12
1 leg calf raises - 3x15
Grip stuff

Primemuscle · « **Reply #877 on:** March 02, 2021, 03:40:20 PM »

Quote from: IroNat on March 02, 2021, 06:24:48 AM

3/2/21

Squats - 7,5,3 x 2 waves
Leg curls - 3x12
1 leg calf raises - 3x15
Grip stuff

-Just learned what "waves" means in bodybuilding....thanks.

IroNat · « **Reply #878 on:** March 03, 2021, 06:06:59 AM »

3/3/21

Seated front press - 3,2,1 x 3 waves
Weighted dips - 3x10
Rear db raises - 3x10
Seated calf raises - 3x15
Pinch grip, finger curls both ways, lever bar

IroNat · « **Reply #879 on:** March 05, 2021, 06:11:06 AM »

3/5/21

Squats - 7,5,3 x 2 waves
1 leg calf raises - 3x15
Grip stuff - Grippers, finger rolls, lever bar

jpm101 · « **Reply #880 on:** March 05, 2021, 11:41:56 AM »

A friend is doing the original version of Waves. She's a women lifter and is making gains on cleans. Seems to work well on quick lifts.

The original Olympic/power lifters program (that she's doing) was a bit different, way back in the day. It really could make heavy weights see lighter, almost like magic..Some will use a much lighter version of this to warm up before a more serious workout..

I see 7-5-3 X 2 is your current Wave program. Something to fit your own personal needs in training, I would think. Usually it's 3-2-1 x 3. But there are different styles of that protocol also. Just wondering.

Good luck

IroNat · « **Reply #881 on:** March 05, 2021, 05:45:28 PM »

753 is hypertrophy oriented.

I use 321 on presses though.

Hit a plateau...change waves.

IroNat · « **Reply #882 on:** March 07, 2021, 07:43:59 AM »

3/7/21

Behind neck press - 3,2,1 x 3 waves
Weighted dips - 3x10
Rear db raises - 3x10
Seated calf raises - 3x15
Pinch grip
Lever bar
Finger rolls

The Scott · « **Reply #883 on:** March 08, 2021, 05:49:45 PM »

No training at all for quite some time now as I am not allowed to. I will be reading this and oldtimer's thread as I am back from the dead and want to remember what it is to train like men should train. You two are still my inspiration here my brothers. Thank you both!

IroNat · « **Reply #884 on:** March 08, 2021, 05:59:34 PM »

Great to have you back, Scott!

IroNat · « **Reply #885 on:** March 09, 2021, 06:18:49 AM »

3/9/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 3,2,1 x 3 waves
Weighted dips - 3x10
Wide front lat pulldowns - 3x15
1 leg calf raises - 3x15
Grippers, lever bar

IroNat · « **Reply #886 on:** March 11, 2021, 07:25:30 AM »

3/11/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x10
Wide front lat pulldowns - 2x12
Seated calf raises - 2x15
Plate pinch, lever bar

IroNat · « **Reply #887 on:** March 14, 2021, 02:10:08 PM »

3/14/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x10
Wide front lat pulldowns - 8x12
1 leg calf raises - 2x15
Grippers, lever bar

IroNat · « **Reply #888 on:** March 16, 2021, 08:51:35 AM »

3/16/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x10
Wide front lat pulldowns - 8x12
Leg Extension - 1x25
Seated calf raises - 2x15
Pinch plates

IroNat · « **Reply #889 on:** March 19, 2021, 07:46:04 AM »

3/19/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x10
Wide front lat pulldowns - 8x12
Leg Extension - 2x25
Barbell shrug - 1x20
1 leg calf raises - 2x15
Hand grippers

IroNat · « **Reply #890 on:** March 22, 2021, 09:05:05 AM »

3/22/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x10
Wide front lat pulldowns - 8x12
Leg Extension - 2x25
Barbell shrugs - 2x10
Seated calf raises - 2x15
Pinch plates

IroNat · « **Reply #891 on:** March 25, 2021, 07:37:50 AM »

3/25/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x8
Wide front lat pulldowns - 6x12
Low lat rows - 2x12
Barbell shrugs - 2x12
Leg Extension - 2x25
Leg curls - 2x15
1 leg calf raises - 2x15
Grippers
Wrist roller

IroNat · « **Reply #892 on:** March 28, 2021, 09:45:10 AM »

3/28/21

Squats - 7,5,3 x 2 waves
Leg curls - 2x15
Seated front barbell press - 7,5,3 x 2 waves
Weighted dips - 2x8-10
Wide front lat pulldowns - 2x12
Low lat rows - 2x12
Barbell row - 1x10
Barbell shrugs - 2x12
Seated calf raises - 2x15
Plate pinch - 2x3

IroNat · « **Reply #893 on:** March 31, 2021, 02:28:36 PM »

3/31/21

Squats - 7,5,3 x 2 waves
Seated front barbell press - 5,3,1 x 2 waves
Weighted dips - 2x7
Wide front lat pulldowns - 3x12
Triangle lat rows - 3x12
Barbell shrugs - 2x12
1 leg calf raises - 2x15
Grippers - 3x1
Wrist roller - 1 set

IroNat · « **Reply #894 on:** April 01, 2021, 04:50:40 AM »

4/1/21

Seated calf raises - 3x15
Reverse calf raises - 3x20

IroNat · « **Reply #895 on:** April 04, 2021, 11:08:10 AM »

4/4/21

Seated front barbell press - 5,3,1 x 2 waves
Weighted dips - 2x7
Wide front lat pulldowns - 3x12
Triangle bar lat pulls - 2x12
Barbell shrugs - 2x8
Standing calf raises - 3x15
Reverse calf raise - 3x25
Pinch plates

IroNat · « **Reply #896 on:** April 05, 2021, 12:29:01 PM »

4/5/21

Squats - 7,5,3 x 2 waves
Leg curls - 2x6
Romanian deadlift - 2x10
Seated calf - 3x15
Reverse calf raise - 3x26
Gripper

IroNat · « **Reply #897 on:** April 07, 2021, 01:32:28 PM »

4/7/21

Seated front barbell press - 5,3,1 x 2 waves
Weighted dips - 2x8
Wide front lat pulldowns - 3x12
Triangle bar lat pulls - 2x12
Barbell shrugs - 2x8
Standing calf raises - 3x15
Reverse calf raise - 3x25
Pinch plates
Lever bar

IroNat · « **Reply #898 on:** April 08, 2021, 06:11:34 AM »

4/8/21

Squats - 7,5,3 x 2 waves
Leg curls - 3x6
Romanian deadlift - 3x10
Seated calf - 3x15
Reverse calf raise - 3x25
Gripper
Lever bar

IroNat · « **Reply #899 on:** April 10, 2021, 07:34:12 PM »

4/10/21

Seated behind neck barbell press - 5,4,3 x 3 waves
Weighted dips - 2x9
Wide front lat pulldowns - 3x12
Triangle bar lat pulls - 2x12
1 leg standing calf raises - 3x15
Reverse calf raise - 3x25
Pinch plates