Author Topic: IroNat  (Read 163510 times)

IroNat

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Re: 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

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Re: 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

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Re: IroNat
« Reply #877 on: March 02, 2021, 03:40:20 PM »
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

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Re: 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

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Re: 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

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Re: IroNat
« 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
F

IroNat

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Re: 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

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Re: 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

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Re: IroNat
« 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

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Re: IroNat
« Reply #884 on: March 08, 2021, 05:59:34 PM »
Great to have you back, Scott!

IroNat

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Re: 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

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Re: 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

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Re: 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

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Re: 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

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Re: 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

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Re: 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

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Re: 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

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Re: 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

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Re: 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

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Re: IroNat
« Reply #894 on: April 01, 2021, 04:50:40 AM »
4/1/21

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

IroNat

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Re: 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

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Re: 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

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Re: 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

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Re: 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

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Re: 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