Author Topic: IroNat  (Read 359095 times)

IroNat

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Re: IroNat
« Reply #1975 on: September 17, 2024, 06:30:16 AM »
9/17/24

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

IroNat

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Re: IroNat
« Reply #1976 on: September 21, 2024, 11:41:37 AM »
9/21/24

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

Added more sand.

IroNat

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Re: IroNat
« Reply #1977 on: September 24, 2024, 06:42:48 AM »
9/24/24

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

IroNat

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Re: IroNat
« Reply #1978 on: September 26, 2024, 06:28:22 AM »
9/26/24

Standing front barbell press - 5432111

Donny

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Re: IroNat
« Reply #1979 on: September 26, 2024, 06:55:31 AM »
9/26/24

Standing front barbell press - 543211
where are the rowing exercises?  looking at your recent workouts itīs mainly delts & chest.
or are you doing Chins to the sternum?

I understand the various hand spacings but only chins to the sternum will give some rowing effect.

IroNat

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Re: IroNat
« Reply #1980 on: September 26, 2024, 08:01:44 AM »
where are the rowing exercises?  looking at your recent workouts itīs mainly delts & chest.
or are you doing Chins to the sternum?

I understand the various hand spacings but only chins to the sternum will give some rowing effect.

The first move in lifting a heavy sandbag off the floor is a horizontal lift to the sternum.

Lifting a sandbag from floor to shoulder is a total body lift but primarily legs, back and biceps.

Have you ever done power cleans?  Very similar.


Donny

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Re: IroNat
« Reply #1981 on: September 26, 2024, 08:33:11 AM »
The first move in lifting a heavy sandbag off the floor is a horizontal lift to the sternum.

Lifting a sandbag from floor to shoulder is a total body lift but primarily legs, back and biceps.

Have you ever done power cleans?  Very similar.

A vertical lift would be a clean or a chin but a sternum chin is unique in that the bar is specifically pulled to the sternum thus giving a rowing effect.

IroNat

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Re: IroNat
« Reply #1982 on: September 26, 2024, 12:03:26 PM »
where are the rowing exercises?  looking at your recent workouts itīs mainly delts & chest.
or are you doing Chins to the sternum?

I understand the various hand spacings but only chins to the sternum will give some rowing effect.

You do not understand lifting a heavy sandbag off the floor if you think all I do is delts and chest.

Did you see my previous workouts?

 ???

Donny

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Re: IroNat
« Reply #1983 on: September 26, 2024, 10:47:07 PM »
You do not understand lifting a heavy sandbag off the floor if you think all I do is delts and chest.

Did you see my previous workouts?

 ???
It's not like any rowing using a machine or free weights is it..
You can't seriously tell me you'll get a completely developed back just using a sandbag & chins

Maybe look up sternum chins  :)

Donny

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Re: IroNat
« Reply #1984 on: September 26, 2024, 10:51:17 PM »
I would strongly suggest you integrate these into your routine
i=Xx6vEnfcjggHr3E0

IroNat

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Re: IroNat
« Reply #1985 on: September 27, 2024, 04:51:45 AM »
Thanks, Donny.

However, right now, I'm not interested in hypertrophy training.


Donny

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Re: IroNat
« Reply #1986 on: September 27, 2024, 05:00:32 AM »
Thanks, Donny.

However, right now, I'm not interested in hypertrophy training.
I get you  :).

IroNat

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Re: IroNat
« Reply #1987 on: September 28, 2024, 11:18:19 AM »
9/28/24

Bench press - 5432111
Good mornings - 3x10
Neck plate raise & neck harness - 2x20
Farmer's walk - 10 trips of 40 feet

IroNat

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Re: IroNat
« Reply #1988 on: September 28, 2024, 12:02:38 PM »
&t=73s             [/youtube]

IroNat

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Re: IroNat
« Reply #1989 on: September 30, 2024, 03:39:11 PM »
9/30/24

Sandbag carries
Standing front press - 5432111

IroNat

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Re: IroNat
« Reply #1990 on: October 01, 2024, 09:50:05 AM »
10/1/24

Good mornings - 3x10
Power cleans - 5x3

IroNat

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Re: IroNat
« Reply #1991 on: October 02, 2024, 08:37:55 AM »
10/2/24

Bench press - 5432111
Lat pulldowns - 4x10-12

IroNat

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Re: IroNat
« Reply #1992 on: October 03, 2024, 10:17:00 AM »
10/3/24

Sandbag to shoulder - 9 each side
Sandbag squats - 5x5

IroNat

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Re: IroNat
« Reply #1993 on: October 05, 2024, 09:43:15 AM »
10/5/24

Standing front barbell press - 543 wave
Palms down barbell curls - 3x20

>

Christian Thibodeau


3/2/1 Wave

This is quite possibly the most powerful loading scheme you can use to build strength. It has a
profoundly stimulating effect on the nervous system, but it can also be draining because of the high
neural output.
Basically, you perform "waves" of 3 sets on an exercise. The weight is increased on every set during a
wave while the reps are decreased. For example, a wave could be 315 x 3 reps, 325 x 2 reps, 335 x 1
rep. You rest your normal length between each set.
If you can successfully complete a wave without missing a rep you're allowed to start a new wave. The
new wave uses more weight than the preceding one. Start the wave with the load you used for the
second set of the preceding wave. So in our example, you would use 325 x 3, 335 x 2, 345 x 1 for your
second wave.
If you can complete all the reps in that second wave you can start a third wave, which would use 335 x
3, 345 x 2, 355 x 1. Stop the exercise when you can't complete a wave.
Note that the first wave is conservative, the second one is more challenging but one notch below your
maximum, and the third wave would lead to a 1RM. Being able to complete four waves would lead to a
record.
For example, if your 1RM on a lift is 350 pounds, your waves might look like this:
• First Wave: 310 x 3, 320 x 2, 330 x1
• Second Wave: 320 x 3, 330 x 2, 340 x1
• Third Wave: 330 x 3, 340 x 2, 350 x 1• Fourth Wave: 340 x 3, 350 x 2, 360 x 1 (a new PR)
On any given day you should be able to complete two waves. Completing three waves is a very good
workout. Completing four waves is an amazing workout. Completing five waves means that you
underestimated the weights to use!


5/4/3 Wave

The basic principle of this scheme is the same as the 3/2/1 wave but with higher reps. While 3/2/1 wave
loading is the most powerful strength-building scheme, the 5/4/3 wave loading approach represents the
best compromise between strength and size gains.
The 3/2/1 method will give you a lot of strength and some size gains, while 5/4/3 will give you good
strength and size gains. The 7/5/3 wave loading (the next scheme below) will give you some strength
and a lot of size gains.
Now, 5/4/3 has more volume and as such the limit performed is 3 waves. So the first wave is
conservative, the second wave would lead to your 3RM, and a third wave would lead to a personal
record for 3 reps.

IroNat

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Re: IroNat
« Reply #1994 on: October 07, 2024, 04:23:38 PM »
10/7/24

Farmers walk - 3 trips
Grip stuff

IroNat

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Re: IroNat
« Reply #1995 on: October 08, 2024, 12:09:34 PM »
10/8/24

Power cleans - 5x3
Bench press - 532 wave


IroNat

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Re: IroNat
« Reply #1996 on: October 11, 2024, 07:52:12 AM »
10/11/24

Standing front barbell press - 532 wave
Farmers walk

IroNat

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Re: IroNat
« Reply #1997 on: October 13, 2024, 08:58:47 AM »
10/13/24

Bench press - pyramid up from 5's to 1's
Power cleans - 5x3
Farmers Walk - 5 carries of 40 feet
Wrist roller

IroNat

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Re: IroNat
« Reply #1998 on: October 14, 2024, 10:50:45 AM »
10/14/24

Tricep pushdowns, Db alternate curls, Bentover tricep extensions, Db hammer curls, EZ bar palms up curls, Wrist roller

A few sets each.

IroNat

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Re: IroNat
« Reply #1999 on: October 16, 2024, 08:45:01 AM »
10/16/24

Standing front barbell press - 532 wave
Barbell deadlift carries - 10 times