The Iron Road
- Thread starter Tom Flint
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Tom Flint
Level 6 Valued Member
29-MAR-20
Week 3 Day 1 Sun
4th MP (1st scheduled increase)
1...8...1 = 57 reps
90-120s rests on way back down.
C+...FSQ+RR = 15 sets
30’25
1H 32kg swings - 10/10 x 3 (shorter rests)
Double 24kg swings - 10,10,10,10
50 mins all up
Struggling with the wide handles as they pass through legs on the double swings. Need to work on this.
Week 3 Day 1 Sun
4th MP (1st scheduled increase)
1...8...1 = 57 reps
90-120s rests on way back down.
C+...FSQ+RR = 15 sets
30’25
1H 32kg swings - 10/10 x 3 (shorter rests)
Double 24kg swings - 10,10,10,10
50 mins all up
Struggling with the wide handles as they pass through legs on the double swings. Need to work on this.
Tom Flint
Level 6 Valued Member
31-MAR-20
Week 3 Day 2 Tues
4th FSQ (1st scheduled increase)
1...11...1 = 121 reps
C+MP...+RR = 21 sets
42’00”
Bit of a mental struggle coming down the pyramid!
Snatches 24kg
5/5 x 4, 10/10 x 1 = 60 reps
Short rests - felt great. Power to burn. My work capacity is building very obviously with the volume and density of the squats (I believe). Snatch test is no problem fresh but the fact I can do 60 snatches powerfully right after 121 24kg DFSQs is pretty amazing to me.
Week 3 Day 2 Tues
4th FSQ (1st scheduled increase)
1...11...1 = 121 reps
C+MP...+RR = 21 sets
42’00”
Bit of a mental struggle coming down the pyramid!
Snatches 24kg
5/5 x 4, 10/10 x 1 = 60 reps
Short rests - felt great. Power to burn. My work capacity is building very obviously with the volume and density of the squats (I believe). Snatch test is no problem fresh but the fact I can do 60 snatches powerfully right after 121 24kg DFSQs is pretty amazing to me.
Tom Flint
Level 6 Valued Member
5-APR-20
Week 4 Day 1 Sun
6th FSQ
Decided to bump up to 32kg for these as not enjoying the high volume of relatively light squats here. Next program is Strong with 32kg so wanting to maintain my 32kg press groove in the lead up.
1...6...1 = 36
C+MP+...RR = 11 sets
34’10
Snatches 24kg
10/10 x 3 = 60 tot
Shortish rests. Took volume easy due to increased intensity of 32kg squats.
43’35
Week 4 Day 1 Sun
6th FSQ
Decided to bump up to 32kg for these as not enjoying the high volume of relatively light squats here. Next program is Strong with 32kg so wanting to maintain my 32kg press groove in the lead up.
1...6...1 = 36
C+MP+...RR = 11 sets
34’10
Snatches 24kg
10/10 x 3 = 60 tot
Shortish rests. Took volume easy due to increased intensity of 32kg squats.
43’35
Tom Flint
Level 6 Valued Member
14-APR-20
Week 5 Day 2 Tues
7th FSQ (will increase reps for final two sessions due to late shift to 2x32kg)
1...6...1 = 36 reps
C+MP+...+FSQ = 11 sets
32’15”
Feeling easier, plus improved density.
Snatches 24kg
10 every 30 secs x 4 mins = 80
Longer rest, then final 10/10 = 20
100 snatches
45 mins (better by 9 mins)
Week 5 Day 2 Tues
7th FSQ (will increase reps for final two sessions due to late shift to 2x32kg)
1...6...1 = 36 reps
C+MP+...+FSQ = 11 sets
32’15”
Feeling easier, plus improved density.
Snatches 24kg
10 every 30 secs x 4 mins = 80
Longer rest, then final 10/10 = 20
100 snatches
45 mins (better by 9 mins)
Tom Flint
Level 6 Valued Member
22-APR-20
Week 6 Day 2 Wed
Extra day off Tues due to no sleep (2yo!).
Final MP
1...9...1 = 81 (or 89)
C+...FSQ+RR = 17 or 18 sets
50’00 (rushed to last step to beat 50 mins)
Lowest density. Possibly skipped 8th step on way up so did two 8s on way down. Worst case, I’ve done 8 extra presses which explains the time taken while feeling similarly.
Swings 40kg
75 swings in sets of 10 or 15
1’05”00 all up
Week 6 Day 2 Wed
Extra day off Tues due to no sleep (2yo!).
Final MP
1...9...1 = 81 (or 89)
C+...FSQ+RR = 17 or 18 sets
50’00 (rushed to last step to beat 50 mins)
Lowest density. Possibly skipped 8th step on way up so did two 8s on way down. Worst case, I’ve done 8 extra presses which explains the time taken while feeling similarly.
Swings 40kg
75 swings in sets of 10 or 15
1’05”00 all up
Tom Flint
Level 6 Valued Member
24-APR-20
Week 6 Day 3 Fri
Final FSQ session and final TTC session overall!
1...7...1 = 49 reps
C+...+FSQ+RR = 13 sets
39’45 (improved density by 3’25)
Pyramid felt comparatively easy - perhaps even easier than the previous FSQ session, and in less time. Carbs and calories have been higher this week though, so this may explain the improvement.
Swing/snatch/HP chains (sore back after snatches last session - noticed a hip twist in a vid of my technique - so no higher intensity snatching)
67 mins (moderate effort in chains)
Week 6 Day 3 Fri
Final FSQ session and final TTC session overall!
1...7...1 = 49 reps
C+...+FSQ+RR = 13 sets
39’45 (improved density by 3’25)
Pyramid felt comparatively easy - perhaps even easier than the previous FSQ session, and in less time. Carbs and calories have been higher this week though, so this may explain the improvement.
Swing/snatch/HP chains (sore back after snatches last session - noticed a hip twist in a vid of my technique - so no higher intensity snatching)
67 mins (moderate effort in chains)
Tom Flint
Level 6 Valued Member
28-APR-20
Rep max testing post-TTC and pre-Strong
Warm up
2x32 CP RM - 5
2x24 MP - 12
2x24 CJ - 5 x 8 for fun
These both represent improvements based on my starting maxes immediately prior to TTC, though I hadn’t tested. My focus was more on muscle gain than strength though so my rests were shorter than the optimum for strength. Most definitely gained muscle so I consider TTC a resounding success, given it was only 6 weeks! In any case, my press pyramids increased from 6 (only first session) to 9 for the final three sessions, and my squat shot up from 10 with 2x24s to 6 with the 2x32s. Didn’t test squat max after but they’re certainly tighter.
30-APR-20 to 4-MAY-20
Easy, relaxed training focusing on double drills such as CJs, snatches, swings and squats. Nothing too strenuous. Also included TGUs, farmers’ walks and standing ab wheel rollouts.
Next program begins in two days: Strong!
Rep max testing post-TTC and pre-Strong
Warm up
2x32 CP RM - 5
2x24 MP - 12
2x24 CJ - 5 x 8 for fun
These both represent improvements based on my starting maxes immediately prior to TTC, though I hadn’t tested. My focus was more on muscle gain than strength though so my rests were shorter than the optimum for strength. Most definitely gained muscle so I consider TTC a resounding success, given it was only 6 weeks! In any case, my press pyramids increased from 6 (only first session) to 9 for the final three sessions, and my squat shot up from 10 with 2x24s to 6 with the 2x32s. Didn’t test squat max after but they’re certainly tighter.
30-APR-20 to 4-MAY-20
Easy, relaxed training focusing on double drills such as CJs, snatches, swings and squats. Nothing too strenuous. Also included TGUs, farmers’ walks and standing ab wheel rollouts.
Next program begins in two days: Strong!
Tom Flint
Level 6 Valued Member
STRONG! Training Log
Today I embark on Strong! I’m using double 32s (my current solid 5RM for CP - could have pushed for a 6th) and doing the whole program as written, focusing on the Clean and Press. The book suggests adding other exercises (if any) after the press component of each session so I’m saving ‘practice’ for then.
6-MAY-20
Day 1
CP10x1
DFSQ 2x32kg - 2x5
Excellent session! Rests were all between 120 and 210 seconds, which felt easy and sustainable.
Today I embark on Strong! I’m using double 32s (my current solid 5RM for CP - could have pushed for a 6th) and doing the whole program as written, focusing on the Clean and Press. The book suggests adding other exercises (if any) after the press component of each session so I’m saving ‘practice’ for then.
6-MAY-20
Day 1
CP10x1
DFSQ 2x32kg - 2x5
Excellent session! Rests were all between 120 and 210 seconds, which felt easy and sustainable.
Tom Flint
Level 6 Valued Member
10-MAY-20
Day 3
24kg halos 1x5
32kg goblets 1x5
2x24kg LCCJ 3x5
CP 10x1
DFSQ 2x5
24kg TGUs 3/3
Feeling more tension in my presses than ever, especially as I’m really focusing on the active negative. Cleans are tight and powerful too. Absolutely loving this program.
Day 3
24kg halos 1x5
32kg goblets 1x5
2x24kg LCCJ 3x5
CP 10x1
DFSQ 2x5
24kg TGUs 3/3
Feeling more tension in my presses than ever, especially as I’m really focusing on the active negative. Cleans are tight and powerful too. Absolutely loving this program.
Tom Flint
Level 6 Valued Member
17-MAY-20
Day 6
Warm up
Goblets 32kg 1x5
Halos 24kg 1x5
LCCJ 2x24kg 3x5
CP 7x2
Really focusing on tension as I pull slowly down into the rack. Everything is feeling very tight and connected. Also, Geoff’s tip to look up when pressing is making a real difference. Can’t believe I’ve never used this until now!
Day 6
Warm up
Goblets 32kg 1x5
Halos 24kg 1x5
LCCJ 2x24kg 3x5
CP 7x2
Really focusing on tension as I pull slowly down into the rack. Everything is feeling very tight and connected. Also, Geoff’s tip to look up when pressing is making a real difference. Can’t believe I’ve never used this until now!
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