The Iron Road

Discussion in 'Training Logs' started by iron&flint, Apr 26, 2019.

  1. iron&flint

    iron&flint Double-Digit Post Count

    24-JUN-19 60 mins

    Heavy Day wk 8 rpt
    (1,2,3,4) x 5
    With pull-ups
    C.49 mins

    OMEM 40kg swings
    10 x 4 sets = 40 swings
     
  2. iron&flint

    iron&flint Double-Digit Post Count

    26-JUN-19 25 mins
    Light Day wk 8 (2nd rpt)

    MP (1,2) x 5
    C.16 mins

    OMEM 32kg snatches - 5 mins
    5L,5R x 2, 5/5 x 1 = 30 snatches

    28-JUN-19 1214-1254 40 mins
    Medium Day wk rpt

    (1,2,3) x 5
    With pull-ups
    C.32 mins

    OMEM 32kg 2H swings
    15 x 6 mins = 80 swings

    1-JUL-19 59 mins
    Heavy Day wk 8

    (1,2,3,4) x 5
    C.50 mins

    OMEM 1H 32kg swings
    7/7 x 5 mins = 70 swings

    Unwell with horrible cold.

    3-JUL-19
    Light Day wk 8 rpt 2

    MP(1,2 x 5)
    With pull-ups
    16 mins
    No time to snatch.

    4-JUL-19
    Variety Day 1 wk 8 rpt

    TGUs 32kg 1/1 x 4

    Snatches 24kg EMOM
    7/7 x 5 mins = 70 snatches
     
  3. iron&flint

    iron&flint Double-Digit Post Count

    5-JUL-19 53 mins

    Medium Day wk 8 rpt 2
    (1,2,3) x 5
    With pull-ups
    C.35 mins

    OMEM 40kg swings
    8 x 8 mins = 64 swings


    8-JUL-19

    Heavy Day wk 9
    (1,2,3,4,5) x 1 + (1,2,3,4) x 4
    With pull-ups
    1st four ladders 43 mins
    Final ladder in 70 mins time


    11-JUL-19

    Light Day wk 9
    MP(1,2,3) x 5
    With pull-ups
    C.29 mins

    12-JUL-19

    Variety Day
    TGUs 32kg 1/1 x 2
    Rower level 3/4 20 mins = 4912m


    13-JUL-19

    Medium Day wk 9
    (1,2,3,4) x 5
    No pull-ups as no bar at work.
    C.62 mins

    No ballistics.

    15-JUL-19 0856-0856 60 mins

    Heavy Day wk 10
    (1,2,3,4,5) x 2 + (1,2,3,4) x 3
    C.55 mins

    40kg swings 3 x 10 (short rests)
     
  4. iron&flint

    iron&flint Double-Digit Post Count

    17-JUL-19

    Light Day wk 10
    CP(1,2,3) x 1 + MP(1,2,3) x 4
    With pull-ups
    C.43 mins

    19-JUL-19

    Medium Day wk 10
    (1,2,3,4) x 5
    With pull-ups
    C.51 mins

    No ballistics.

    23-JUL-19

    Heavy Day wk 11
    (1,2,3,4,5) x 3 + (1,2,3,4) x 2
    With pull-ups
    C.89 mins

    No ballistics.


    24-JUL-19

    Heavy Day ballistics
    OMEM 2H swings 40kg
    10 x 12 mins = 120 swings

    25-JUL-19

    Light Day wk 11
    (1,2,3) x 5
    With pull-ups
    C.39 mins

    OMEM snatches 32kg
    3/3 x 4 mins = 24
     
    Kiacek likes this.
  5. iron&flint

    iron&flint Double-Digit Post Count

    27-JUL-19


    SFG session in place of Medium Day

    Lots of 24kg swings, high pulls and snatches. Some pressing too.

    Hugely useful and instructive about some technical inaccuracies which had crept in.

    Very sore glutes the next day!
     
    Kiacek likes this.
  6. iron&flint

    iron&flint Double-Digit Post Count

    29-JUL-19

    Heavy Day wk 12
    (1,2,3,4,5) x 2, (1,2,3,4) x 2, (1,2,3 - 2 hours - 4,5) x 1
    0800-0907

    Awful sleep last night so felt weak. No way I could do 3rd ladder to 5 so stopped at 4th rung for 3rd and 4th ladders.

    Ran out of time to finish final ladder. Finished 4th and 5th rungs 2 hours later. Volume overall was same as Heavy Day wk 11. Not good progress.
     
    Kiacek likes this.
  7. iron&flint

    iron&flint Double-Digit Post Count

    1-AUG-19

    Light Day wk 11 rpt
    MP(1,2,3) x 5
    With pull-ups
    1008-1022, 1043-1108

    39 mins combined.

    Break after 2 ladders.


    After 16 weeks on ROP with 32kg and struggling with the numbers each session - each set feels like I’m pushing my limits and beating myself up. I’ve had to repeat the later weeks too often due to work travel and to illness. Really regretfully, I’m heading back to S&S for a while and will attempt ROP again in the future.


    5-AUG-19

    S&S light (24kg)
    10x10
    5x1/1

    6-AUG-19
    S&S 32kg
    10x10
    5x1/1

    7-AUG-19
    OS reset

    8-AUG-19
    S&S 32kg
    10x10 - roughly every 80-90 seconds.
    5x1/1 - almost unbroken.

    OS reset later in the day.
     
    Kiacek likes this.
  8. iron&flint

    iron&flint Double-Digit Post Count

    8-AUG-19
    S&S 32kg
    10x10 - roughly every 80-90 seconds.
    5x1/1 - almost unbroken.

    OS reset later in the day.

    11-AUG-19
    S&S 32kg
    10x10 swings
    5/5 TGUs
     
    Last edited: Aug 15, 2019
    Kiacek likes this.
  9. iron&flint

    iron&flint Double-Digit Post Count

    12-AUG-19

    Decided to replace a day or two per week of S&S with a session of Dan John’s Armor Building Complex, waving the load somewhat by using heavy and moderate/lighter days, with varying durations and densities. I’ve been missing doubles work and I’ve been missing squatting in particular. I also think it will help preserve some of the pressing strength gains from ROP.


    ABC 2x24kg
    10 rpts in 15 mins
    Few snatches after.

    13-AUG-19

    S&S 32kg
    10x10
    5/5

    Focused on supporting foot forward drive in TGUs.

    14-AUG-19
    S&S 32kg
    etc

    OS reset 70 mins later.

    15-AUG-19
    ABC 2x32kg
    9 rpts in 15 mins

    Snatch ladder 1...5
     
    Kiacek likes this.
  10. iron&flint

    iron&flint Double-Digit Post Count

    16-AUG-19

    S&S 32kg

    18-AUG-19

    OS reset

    19-AUG-19

    ABC 32kg
    10 rpts in 15 mins (+1)

    OMEM 10 mins 24kg snatches
    5 each min (L 1 min, R 2 min, etc)

    OS reset late afternoon
     
    Kiacek likes this.
  11. iron&flint

    iron&flint Double-Digit Post Count

    22-AUG-19

    S&S 32kg
    OS reset

    23-AUG-19
    24kg 10RM
    (Testing for Dry Fighting Weight)

    40kg 50 swings

    24-AUG-19
    S&S 32kg

    Last S&S before I start Dry Fighting Weight this Monday August 26.
     
    Kiacek likes this.
  12. iron&flint

    iron&flint Double-Digit Post Count

    26-AUG-19

    I now have six weeks until I’m away frequently for work for a few months (when I’ll go back to Naked Warrior-style park bench training) so I’ve decided that Dry Fighting Weight would be the best use of that time. I’ve been tossing up whether to use 2x32kg (c.4-5RM) vs 2x24kg 10RM. Given I spent so long with low reps on ROP with 32kg, I think 2x24kg may be a good change of stimulus for me. I have nothing to lose that way anyway!


    DRY FIGHTING WEIGHT

    30 mins each session

    Week 1

    Day 1 - Monday
    DCP + DFSQ - not supersetted
    (1,2,3)

    37 reps of each without pushing TOO hard. Quite sweaty by the end. Despite the relatively easy start to the session, I think 2x24kg feels like the right option. However, there’s a nagging part of me that thinks 2x32kg would be doable, not helped by seeing an old post of Geoff’s that suggests going with your 3-4RM and push pressing until it becomes manageable. Hmmm. Will see how this week goes. May try 32kg next week.
     
    Kiacek likes this.
  13. iron&flint

    iron&flint Double-Digit Post Count

    28-AUG-19

    DFW
    Week 1
    Day 2

    Made an executive decision and changed to 2x32kg from today’s session onwards. Felt good!

    CP and FSQ
    (1)
    17 of each
     
    Kiacek likes this.
  14. iron&flint

    iron&flint Double-Digit Post Count

    30-AUG-19

    DFW
    Week 1
    Day 3

    CP = 24
    FSQ = 22
    (2)

    Pushed it a little maybe but still felt powerful - minimal grinding. Glad I made the switch up to 2x32kg.
     
    Kiacek likes this.
  15. iron&flint

    iron&flint Double-Digit Post Count

    2-SEP-19

    DFW
    Week 1 rpt (all with 2x32kg this time)
    Day 1

    DCP + FSQ
    2x32kg (1,2,3)
    4 ladders + 1 extra rep each = 25

    Not sure what I expected but I’m not unhappy with 25 reps of each. Final rung of the 4th ladder was a bit of a grind on the CP but not hideous.

    On another note, since working with doubles again, and especially since including front squats again, I’m feeling much more ‘solid’ and better connected, even since getting back to S&S with the TGUs.
     
    Kiacek likes this.
  16. iron&flint

    iron&flint Double-Digit Post Count

    3-SEP-19

    OS reset
    3 mins leopard crawl

    4-SEP-19

    DFW
    Week 1 rpt
    Day 2
    DCP + FSQ
    (1)
    18 of each

    Possibly pushed it a little hard for freshness but reps didn’t slow so maybe it was ok!
     
    Kiacek likes this.
  17. iron&flint

    iron&flint Double-Digit Post Count

    5-SEP-19

    DFW
    Week 1 rpt
    Day 3

    DCP + FSQ
    (2)
    24 of each
    2 better on FSQ

    Cooled down with OS reset.

    Far from ideal training consecutive days, in the early morning after late afternoon training yesterday, but it was my only choice due to work travel for the next three days.

    Felt less easy due to inadequate recovery but I still improved by an extra set of squats thanks to increased density. Glad for three days’ rest till Day 1 of week 2!
     
    Kiacek likes this.
  18. iron&flint

    iron&flint Double-Digit Post Count

    9-SEP-19

    DFW
    Week 2
    Day 1

    DCP + FSQ
    (1,2,3)
    27 of each (best by 2)

    I feel that the consecutive days at the end of last week followed by three days of rest made it feel very fresh today. My ego does get in the way slightly at the end with a bit of rushing but still strong.
     
    Kiacek likes this.
  19. iron&flint

    iron&flint Double-Digit Post Count

    11-SEP-19

    DFW
    Week 2
    Day 2

    DCP + FSQ
    (1)
    18 of each

    Trained in the driveway with the little boys so was somewhat distracted. Took longer tests in first half and shortened a bit as I went. A touch rushed for the last 3 minutes but glad to have equalled last week.


    13-SEP-19

    DFW
    Week 2
    Day 3

    DCP + FSQ
    (3)
    24 of each

    Not feeling it today, but I’ve recently increased my caloric deficit with Eat Stop Eat-style intermittent fasting. Fasted 24 hours twice this week and generally feeling pretty good! Usually I’m a 16:8 faster but I’ve let that slip a little. In any case, I’m not unhappy with 24 reps.
     
    Kiacek likes this.
  20. iron&flint

    iron&flint Double-Digit Post Count

    16-SEP-19

    DFW
    Week 3
    Day 1

    DCP + FSQ
    (1,2,3)
    27 of each - equal best

    Took it quite slowly at the start and picked up the pace a touch for the second half. Could maybe have got another 3rd rung had I been less conservative but 27 is equal best and it felt strong throughout.

    EDIT: Of course I should have re-read the program before I embarked on today’s session. They were supposed to be 4-rung ladders! Oh well. I still worked hard and hopefully achieved something. Will consider that this week has begun as it should have and go on as planned.
     
    Last edited: Sep 15, 2019
    Kiacek likes this.

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