The Iron Road

iron&flint

Triple-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
 

iron&flint

Triple-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
 

iron&flint

Triple-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)
 

iron&flint

Triple-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
 

iron&flint

Triple-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!
 

iron&flint

Triple-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.
 

iron&flint

Triple-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.
 

iron&flint

Triple-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
 
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iron&flint

Triple-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
 

iron&flint

Triple-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
 

iron&flint

Triple-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.
 

iron&flint

Triple-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.
 

iron&flint

Triple-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
 

iron&flint

Triple-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.
 

iron&flint

Triple-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.
 

iron&flint

Triple-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!
 

iron&flint

Triple-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!
 

iron&flint

Triple-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.
 

iron&flint

Triple-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.
 

iron&flint

Triple-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.
 
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