The Iron Road

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

  1. iron&flint

    iron&flint Double-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.
     
    Kiacek likes this.
  2. iron&flint

    iron&flint Double-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.
     
    Kiacek likes this.
  3. iron&flint

    iron&flint Double-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!
     
    Kiacek likes this.
  4. iron&flint

    iron&flint Double-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!
     
    Kiacek likes this.
  5. iron&flint

    iron&flint Double-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.
     
    Kiacek likes this.
  6. iron&flint

    iron&flint Double-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!
     
  7. iron&flint

    iron&flint Double-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
     
    Last edited: Oct 2, 2019
    Kiacek likes this.
  8. iron&flint

    iron&flint Double-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.
     
  9. iron&flint

    iron&flint Double-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.
     
  10. iron&flint

    iron&flint Double-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
     
  11. iron&flint

    iron&flint Double-Digit Post Count

    16-OCT-19

    Q&D 2H 32kg swings + pushups
    Alt 5/4-10/2
    3 series
    60 reps
     
    Last edited: Oct 15, 2019
  12. iron&flint

    iron&flint Double-Digit Post Count

    18-OCT-19

    Q&D 2H 40kg swings + pushups
    5/4
    4 series
    80 reps
     
  13. iron&flint

    iron&flint Double-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
     
  14. iron&flint

    iron&flint Double-Digit Post Count

    21-OCT-19

    Q&D 1H 24kg swings + pushups
    5/4
    4 series
    80 reps
     
  15. iron&flint

    iron&flint Double-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.
     

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