Iron619's Strength Training Journal

[iron619]

Beltless Conventional Squats: 305x3, 305x3, 305x3, 305x3, 305x5@9 RPE

Beltless Conventional Deadlifts: 435x3, 435x3, 435x3

Leg Press Calf Presses: 285 lbs, 9 sets of 10

Lying Side-to-Side Leg Lifts: 11 sets of 8 (Total of 88 reps)

Cardio: Treadmill running

Mode: Rolling hills
Duration: 10 minutes
Speed: 6.0 mph
Level: 5
Incline: Various, between 0.0% - 7.0%

Comments: Great workout. I'm definitely liking the simplicity of my lower body workouts (4 exercises only). The deadlift sets were very hard, and the cardio was no joke!

[iron619]

Prowler Push Sprints: 60 feet per lap / 90 lbs @ 2 laps; 110 lbs @ 3 laps

Prowler Reverse Pulls: 60 feet per lap / 90 lbs @ 2 laps; 110 lbs @ 3 laps

42-lb Sandbag (aka DB) walks: 200 feet per lap / 4 laps

30-lb Overhead Ammo Can Lifts: 30, 30, 30, 30

Comments: Short but sweet. The four exercises were done in a circuit. Had me huffin' and puffin'.

[iron619]

Touch N Go Flat Bench Press: 225x10, 225x10, 225x10, 225x10

45 Degree Barbell Rows: 135x10, 135x10, 135x12, 135x12

Standing Overhead Press: 115x10, 115x10, 115x10

Chinups: BWx10, BWx10, BWx10

Straight Bar Cable Pushdowns: 138x10, 138x10

Standing Cable Curls: 138x8, 138x8

Situps: 11 sets of 30 (Total of 330 reps)

Standing Dumbbell Shrugs: 85 lbs, 8 sets of 10

Cardio: Treadmill running

Mode: Rolling hills
Duration: 4 min, 30 sec
Speed: 6.0 mph
Level: 6
Incline: Various, between 0.0% - 9.0%

Comments: Sweet workout. Happy to hit 4 sets of 10 with 225 lbs on bench press. FYI, I current weigh in at 175 lbs. My abs started fatiguing towards the last couple sets of 30. I need to focus on abdominal endurance as well as strength. The cardio was crazy. I don't think I have ever felt what a 9.0% incline was like, but I learned today! My right lung was actually hurting a lot from this one, so I had to stop at the 4 min, 30 sec-mark.

[iron619]

Beltless Conventional Squats: 275x7, 275x7, 275x7, 275x7

Beltless Touch N Go Conventional Deadlifts: 325x7, 325x7, 325x7, 325x7

Leg Press Calf Press: 285 lbs, 8 sets of 12

Hanging Knee Raises: 8 sets of 10 (Total of 80 reps)

30-lb Overhead Ammo Can Lifts: 50, 50, 50, 50

Comments: Excellent workout. This was a pretty tough day, especially the squats.

[iron619]

Chinups: 20

Crunches: 100

3-Mile Run: 25 min, 7 sec

Score: 257 out of 300

Comments: This test wasn't taken for official scoring, but as a pre-test to ensure I am fit enough to attend a formal course. The 20 chinups is needed to achieve the max score for chinups, and the 100 crunches is needed to achieve the max score for crunches. The run was nice and steady (I did not exert myself too hard).

[iron619]

Paused Flat Bench Press: 275x2, 275x2, 275x2, 275x2, 275x3 @9.5 RPE

90 Degree Barbell Rows: 195x5, 195x5, 195x5, 195x5

Standing Overhead Press: 145x5, 145x5, 145x5

Weighted Chinups: BW+70x5, BW+70x5, BW+70x5

Straight Bar Cable Pushdowns: 176x6, 176x6, 176x6

Standing Cable Curls: 151x5, 151x5

Kneeling Cable Crunches: 187 lbs, 13 sets of 8 (Total of 104 reps)

Standing Dumbbell Shrugs: 90 lbs, 14 sets of 6

Cardio: Treadmill running

Mode: Rolling hills
Duration: 6 minutes
Speed: 6.0 mph
Level: 6
Incline: Various, between 0.0% - 9.0%

Comments: Outstanding workout! This was technically considered a "two-a-day" because I had to do the physical fitness test that morning. This workout was done towards the end of the day (after work), but I felt great and was happy with all lifts. Cardio work was tough as nails, but that seems to be the norm with the progressively-increasing duration with the "rolling hills" treadmill work. Once again, my right lung was killing me during this run, but hopefully I adapt and become a stronger runner. The chinups were pretty tough as well, and it caused a great stretch to my lats. The crunches and shrugs were supersetted with almost everything else.

[iron619]

Beltless Conventional Deadlifts: 500x0 (MISS!), 475x1, 475x1, 455x2, 455x2, 455x2

Beltless Conventional Squats: 315x2, 315x2, 315x2, 315x2, 315x2

Situps: 10 sets of 20 (Total of 200 reps)

Leg Press Calf Presses: 305 lbs, 10 sets of 10

Cardio: Treadmill running

Mode: Rolling hills
Duration: 7 minutes
Speed: 6.0 mph
Level: 6
Incline: Various, between 0.0% - 9.0%

Comments: I kind of deviated from the normal intensity and decided to try 500 lbs on beltless conventional deadlifts. Well, it didn't turn out so well, as I barely broke a few inches from the ground. Man, I thought I had a chance of pulling it, but once I felt the weight, it wasn't going anywhere. I may have made the error and jumped straight from 405 lbs to 500 lbs - perhaps I could have benefited from acclimation rep with 455 lbs. After I miserably failed at pulling 500 lbs, I stripped it down to 475 lbs and was able to hit two singles with it. After that, I decided to do some heavy doubles with 455 lbs. I wasn't upset or too disappointed because I haven't been totally training for powerlifting or with a specified plan of progression. After that, I moved onto some doubles with squats, which was very tough as well. I was just glad that I didn't feel any pain from the squats. On a positive note, I saw improvement on my "rolling hills" cardio work. I was able to go for 7 minutes at level 6, which was virtually impossible last week (where I barely hit 4 min, and 30 sec).

[iron619]

Beltless Conventional Squats: 275x8, 275x8, 275x8, 275x8

Touch n Go Flat Bench Press: 235x6, 235x6, 235x6, 235x6, 235x6, 235x6

Leg Press Calf Press: 285x12, 285x12, 285x12, 285x12, 285x12

Standing Dumbbell Shrugs: 95x6, 95x6, 95x6, 95x6, 95x6, 95x6

Hanging Knee Raises: 10 sets of 10 (Total of 100 reps)

Chinups: BWx10, BWx9, BWx8, BWx7

30-lb Overhead Ammo Can Lift: 25, 25, 35, 40

70-lb Dumbbell Farmer's Walk: About 175 feet per lap / 4 laps

Comments: I had skipped cardio today and switched to a full-body workout because I had anticipated doing the Marine Corps CFT, but as I type this on Sunday afternoon, that did not happen. Either way, this workout was really good. I gotta say that the squats sets with 275 lbs for 4 sets of 8 virtually pushed me to my limit. This was extremely difficult, and I barely squatted back up on the last couple reps on the latter sets. Ideally, I want to hit 4 sets of 10 with 275 lbs, but judging from how this felt, I may need more time with reach this mark. On a good note, last week I hit 225 lbs for 4 sets of 10 on bench press, so I increased to 235 lbs, dropped the rep count, and increased the number of sets. As I previously mentioned, I don't necessarily have a set-in-stone progression plan right now, but I have general idea of what to lift. I'm also going by how I feel for a change, which is nice. The bench press work started getting touch after the fourth set. Everything else was great.

[isaku900]

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