The Iron Road

iron&flint

Triple-Digit Post Count
18-SEP-19

DFW
Week 3
Day 2

DCP + FSQ
(2)
26 of each (best non-ladder day by 2 reps each)

Slight rushing at the end but no grinding so I feel I could maybe have got 28 of each. Happy with 26 though, especially watching my wrist movement as it had become sore.
 

iron&flint

Triple-Digit Post Count
20-SEP-19

DFW
Week 3
Day 3

DCP + FSQ
(3)
30 of each

End of day training after walking home from work so my legs felt more prepared. Hot weather though! New record without much rushing so very pleased.
 

iron&flint

Triple-Digit Post Count
23-SEP-19

DFW
Week 4
Day 1

DCP + FSQ
(1,2,3,4,5)
30 of each (2 x 5-rung ladders)

Last rung of the second ladder was a definite grind but glad I completed it!
 

iron&flint

Triple-Digit Post Count
25-SEP-19

DFW
Week 4
Day 2

DCP + FSQ
(2)
26 of each

Lost count so may actually have been 28 of each (best by 2). Still, today felt harder than other days, maybe as this is peaking week.

In other news, Q&D arrived today so I can’t wait to get stuck into it!
 

iron&flint

Triple-Digit Post Count
27-SEP-19

DFW
Week 4
Day 3

DCP + FS
(3 or 4)
33 + 35

Final day of peak week! Broke records in both CP and FSQ, but I felt more confident hitting sets of 4 with the squats. Looking forward to seeing how next week’s RM test goes.
 

iron&flint

Triple-Digit Post Count
30-SEP-19

DFW
Week 5
Day 1

DCP + FSQ
3x3

What can I say? Felt lovely and easy!

DFW
Week 5
Day 2

Max reps test:
DCP = 6 (better by 1)
FSQ = 10 (hadn’t tested)

Overall, what a great program! I increased my DCP reps by 1, so that’s something. My weight has stayed roughly the same but I’m noticeably more muscular in the shoulders, triceps, biceps, upper back and quads. I guess overall I lost a little fat but I didn’t make much of an effort to reduce my caloric intake.

It was probably the lowest volume I’ve lifted in a program and I really enjoyed that element. Proper days off, with 3 x 30 minute lifting sessions was recuperative, despite the hard work on the heavy days. Will definitely do it again in future.

Now onto Q&D!
 

iron&flint

Triple-Digit Post Count
THE QUICK AND THE DEAD

3-OCT-19
12pm
Breakfast ☑
Warm day, at work

Tests for 30 secs
10 mins rest between sets

1H swing

32kg Left - 20 (power dropped around 20s)

32kg Right - 20 (power dropped around 20s also)

24kg Left - 21 (power solid throughout, including overspeed eccentrics)

24kg Right - 21 (power also solid throughout, including overspeed eccentrics)


Pushups

Bodyweight (palms)
23 reps - power good throughout


2H swings

40kg - 22 (good power throughout)


Going forward:
1H swing - 24kg
2H swing - 40kg
Pushups - bodyweight
 
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iron&flint

Triple-Digit Post Count
4-OCT-19

1st Q&D session
033 1H 24kg swing + BW push-up
2 series
5/4

Felt amazing, exciting even! Most fun I’ve had training for a while. So pumped to see where this leads.
 

iron&flint

Triple-Digit Post Count
8-OCT-19

Sick with chesty cold for a few days, including today still.

Q&D 1H swings + Pushups
2 series 5/4
40 reps

TGU 24kg 2/2

10-OCT-19

Q&D 1H 24kg swings + Pushups
3 series 5/4
60 reps

First time with 3 series. Still felt right and good. Will start rolling a die to determine 2,3 or 4 series from now on.
 

iron&flint

Triple-Digit Post Count
11-OCT-19

Variety strength

MP 2x28kg + pull-up ladder
1 x (1,2,3,4,5)

FSQ 2x32kg
3 sets of 5

TGU
28kg 1/1
32kg 1/1 x 2

12-OCT-19

Q&D 2H 32kg swings + push-ups
4 series 5/4
80 reps

Ab wheel 3 x 10

14-OCT-19

Q&D 2H 32kg swings + pushups
2 series Alt 5/4-10/2
40 reps

32kg TGU
1/1

11-OCT-19

Variety strength

MP 2x28kg + pull-up ladder
1 x (1,2,3,4,5)

FSQ 2x32kg
3 sets of 5

TGU
28kg 1/1
32kg 1/1 x 2

12-OCT-19

Q&D 2H 32kg swings + push-ups
4 series 5/4
80 reps

Ab wheel 3 x 10

14-OCT-19

Q&D 2H 32kg swings + pushups
2 series Alt 5/4-10/2
40 reps

32kg TGU
1/1

Ab wheel
3 x 5

15-OCT-19

Variety

Pullups 2 x 5
Alt
CP 2x28kg 2 x 5

2x32kg FSQ 2 x 5
Alt
2x32kg SLDL

TGU 32kg 1/1 x 3
 

iron&flint

Triple-Digit Post Count
19-OCT-19

Variety
Bottoms-up CP practice 16kg - 2/2 x 5

1H KB rows:
32+8kg (40kg) - 8/8
32+16kg (48kg) - 4/4 x 3

Dbl MP+FSQ 3 sets x 5

Single leg DL dbl 24kg - 5/5 x 3

TGU 24kg 3/3
 

iron&flint

Triple-Digit Post Count
23-OCT-19

Away for work with no equipment so did Q&D today with jump squats after 48 hours of fasting.

Jump squats + pushups
5/4
2 series
40 reps

Machine rows 3 x 5 reps

No weight number obvious but was probably around 80% of 5RM weight.
 

iron&flint

Triple-Digit Post Count
25-OCT-19

In a different hotel, still without equipment, so did Q&D with jumps squats again.

STOPPING RECORDING FOR AWHILE. DOING Q&D BY THE BOOK.


7-DEC-19

S&S again


8-DEC-19
Variety
ABC
24s x 3
32s x 4

Lost a ton of strength doing Q&D. 32s were very difficult.

Snatches 24kg
5/5 x 5 = 50 total

Pullups 3 x 5
Alt
Dips (+5) 12,9,10



15-MAR-20

For the last couple of months I’ve been away a lot for work so my training has been very much ‘park bench’ style. A mix of S&S with the 32, Armor Building Complex with 24s or 32s, some farmers’ carries, GTG chin-ups and ring dips.

Now, owing to COVID-19, all of my interstate singing work has been cancelled so I’ll be home a lot more. The silver lining is that I can commit to a set program again!

I’m going to get the ball rolling with the Total Tension Complex, something I’ve been wanting to try for a long time. Goals are hypertrophy and some fat loss as a secondary effect if it happens!


Total Tension Complex

Week 1 Day 1

2x24kg

MP 1,2,3,4,5,6,6,4,3,2,1 - 11 sets (37 reps - 36 next time)
Forgot squats for a few sets.
16’35” for pyramid

S&S swings - 60 total

Felt great to come back to a new program
 

iron&flint

Triple-Digit Post Count
19-MAR-20
Week 1 Day 3 Thurs

MP - 1...7...1 = 49 reps
13 sets C...FSQ+RR
(Prev attempt was weaker than usual so went an extra rung higher this session)

24 mins

S&S swings 32kg - 60 total

Still unwell so didn’t push conditioning hard.
 

iron&flint

Triple-Digit Post Count
22-MAR-20

Wk 2 Day 1 Sun

FSQ - 1...10...1 = 100 reps
C+P...+RR 19 sets
35’10”

Snatches 24kg
5/5 x 3, 10/10 = 50 total

Not pushing it for health and immunity as still recovering. Thoroughly enjoying the program though - I feel bulletproof.
 

iron&flint

Triple-Digit Post Count
24-MAR-20
Wk 2 Day 2 Tues

3rd MP - 1...7...1 = 49 reps
(Possible accidental extra set of 5 on way up)
C...+FSQ+RR = 13 sets
26’40”

1H swings 32kg - 10/10 x 2
2H swings 40kg - 15,15,10
= 80 swings total
 
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