Author Topic: IroNat  (Read 359096 times)

IroNat

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Re: IroNat
« Reply #1950 on: August 11, 2024, 06:26:37 AM »
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

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Re: IroNat
« Reply #1951 on: August 13, 2024, 09:08:38 AM »

8/13/24

Zercher squat - pyramid up to a top single
Sandbag lifts

IroNat

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Re: IroNat
« Reply #1952 on: August 15, 2024, 05:32:26 AM »
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

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Re: IroNat
« Reply #1953 on: August 16, 2024, 08:04:08 AM »
8/16/24

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

IroNat

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Re: IroNat
« Reply #1954 on: August 19, 2024, 05:43:52 AM »
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

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Re: IroNat
« Reply #1955 on: August 20, 2024, 10:26:04 AM »
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

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Re: IroNat
« Reply #1956 on: August 23, 2024, 06:04:10 AM »
8/23/24

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




IroNat

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Re: IroNat
« Reply #1957 on: August 24, 2024, 06:17:34 AM »
8/24/24

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

IroNat

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Re: IroNat
« Reply #1958 on: August 26, 2024, 03:00:39 PM »
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

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Re: IroNat
« Reply #1959 on: August 28, 2024, 06:48:46 AM »
8/28/24

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

IroNat

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Re: IroNat
« Reply #1960 on: August 31, 2024, 08:57:41 AM »
8/31/24

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

Donny

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Re: IroNat
« Reply #1961 on: September 01, 2024, 04:19:37 AM »
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

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Re: IroNat
« Reply #1962 on: September 01, 2024, 10:04:43 AM »
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.

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Re: IroNat
« Reply #1963 on: September 02, 2024, 05:45:41 AM »
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

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Re: IroNat
« Reply #1964 on: September 03, 2024, 05:45:46 AM »
9/3/24

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

IroNat

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Re: IroNat
« Reply #1965 on: September 07, 2024, 06:43:50 AM »

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

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Re: IroNat
« Reply #1966 on: September 10, 2024, 07:23:37 AM »
9/10/24

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

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Re: IroNat
« Reply #1967 on: September 13, 2024, 01:51:14 PM »
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.
F

Donny

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Re: IroNat
« Reply #1968 on: September 14, 2024, 01:33:59 AM »
You know it makes sense  :D
i=ud5evwIp-kA8LuQq

IroNat

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Re: IroNat
« Reply #1969 on: September 14, 2024, 04:24:39 AM »
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

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Re: IroNat
« Reply #1970 on: September 14, 2024, 04:25:48 AM »
You know it makes sense  :D
i=ud5evwIp-kA8LuQq

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

Donny

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Re: IroNat
« Reply #1971 on: September 14, 2024, 04:42:07 AM »
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

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Re: IroNat
« Reply #1972 on: September 14, 2024, 04:48:56 AM »
Please donīt you seem a nice chap

I'll empty the beer out of it first.  :D

Donny

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Re: IroNat
« Reply #1973 on: September 14, 2024, 05:09:44 AM »
I'll empty the beer out of it first.  :D

 :D. 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

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Re: IroNat
« Reply #1974 on: September 14, 2024, 08:44:44 AM »
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.