Iron Revolution, Week 6, Day 1

Squat (3x1, 85%)

405/1,1,1

Bench (3x2, 95%)

260/1, 265/1, 275/1 

   * 260 moved very well, so I wanted to see where I was with heavier weights. 265 was fast. I also hit 275 for the first time in a while....that might be my third attempt on meet day. 

3-5 Board Bench (3x5)

250/5, 250/5, 260/5

Shrugs (4x10)

Barbell Rows (4x8)

190/8, 190/8, 190/8, 190/8

Single Arm Farmers Walk

3x25 yards each hand

100 lb. DBs

Iron Revolution, Week 5, Day 3

Paused Speed Squats (10x2, 50%, 45 second rest intervals)

240/10x2

Bench Press (3x2,80%)

225/2,2,2

Deadlifts (4x1, 87%)

470/1,1,1,1

GHR (25 reps)

Pull Ups (40; assisted pull up machine)

Triceps Pushdowns (4x25)

Ab Wheel (3x10)

Iron Revolution, Week 5, Day 2

Squats 
410/1, 420/1, 435/1

   * The program called for 430/3x2, but after last week I decided to try and get my confidence back and hit some singles. It definitely worked. All three moved very well.

Paused Speed Bench (7x3, 50%, 45 seconds rest)

140/7x3

Shoulder Press (3x5, machine)

Good Mornings (4x5, SSB)

Chins

40 total reps

JM Press (3x12)

65/3x12

Hanging Leg Raise (2x8)

Iron Revolution, Week 5, Day 1

Squat (3x2, 80%)

380/2,2,2

Bench (3x2, 90%)

250/2,2,2

3 Board Bench (3x5)

245/5, 245/5, 245/5

Shrugs (4x8)

Barbell Rows (4x8)

180/8, 190/8, 190/8, 190/8

Single Arm Farmers Walk

2x25 yards each hand

90 lb. DBs.....no way to measure yardage, so I exaggerated the distance

* Best session in a long time!

Iron Revolution, Week 4, Day 3

Squats (2x12, 50%)

240/12,12

Bench Press (6x2, 75%)

205/2,2,2,2,2,2

Deadlifts (5x1, 60-90 seconds rest, 85%)

460/5 singles

GHR with 6 second eccentric (3x10)

Pull Ups (35; assisted pull up machine)

Triceps Pushdowns (3x25)

3 Way Planks (2x30 seconds each side)

Iron Revolution, Week 4, Day 2

Squats (85%, 6x2)

405/2,1,2,2,2,2

* Not a good session. Squats killed me. I was hoping to open with 405 at the meet, but after tonight, I am going to have to revisit that. A number of the reps were borderline or high and all 6 sets were a chore. I even bailed after 1 rep on the second set because I had no confidence after the first set was an absolute grinder. Next week calls for 430/3x2. After tonight, I will need to make some adjustments.

Bench (50%, 2x12)

140/12,12 (Larsens)

Shoulder Press (3x5, machine)

Romanian DLs (5x5)

275/5, 275/5, 285/5, 285/5, 285/5

Chins

35 total reps

JM Press w/ 6 second eccentric (5x5)

65/5, 65/5, 65/5, 65/5, 65/5 

AB Wheel (3x12)

Iron Revolution, Week 4, Day 1

Squat (4x3, 75%)

355/3,3,3,3

Bench (6x2, 85%)

235/2,2,2,2,2,2

2-4 Board Bench (3x3)

240/3, 245/3, 245/3

Shrugs (3x12)

Barbell Rows (3x10)

170/10, 170/10, 170/10

DB Side Bends (3x12, 75's)

Iron Revolution, Week 3, Day 3

Squats (2x8, 60%)

285/8,8

Bench Press (5x3, 70%)

195/3,3,3,3,3

Deadlifts (8x1, 60-90 seconds rest, 80%)

430/8 singles

GHR with 6 second eccentric (3x8)

Pull Ups (30; assisted pull up machine)

Triceps Pushdowns (3x20)

3 Way Planks (2x30 seconds each side)

Iron Revolution, Week 3, Day 2

Squats (80%, 5x3)

380/3,3,3,3,3

Bench (60%, 2x8)

165/8,8

Shoulder Press (3x8, machine)

Romanian DLs (5x5)

275/5, 285/5, 285/5, 265/5, 265/5

Chins

30 total reps

JM Press w/ 6 second eccentric (5x5)

55/5, 55/5, 55/5, 55/5, 55/5 

AB Wheel (3x10)

Iron Revolution, Week 3, Day 1

Squat (5x3, 70%)

335/3,3,3,3,3

Bench (5x3, 80%)

225/3,3,3,3,3

2-4 Board Bench (4x5)

235/4, 230/5, 230/5, 225/5 

Shrugs (3x10)

Barbell Rows (3x10)

165/10, 165/10, 165/10

DB Side Bends (3x10, 70's, 70's, 80's)

Iron Revolution, Week 2, Day 3

Squats (2x10, 55%)

260/10,10

Bench Press (4x4, 65%)

180/4,4,4,4

Deadlifts (10x1, 45-60 seconds rest, 75%)

405/10 singles

GHR with 6 second eccentric (3x5)

Pull Ups (25; assisted pull up machine)

Triceps Pushdowns (3x15)

3 Way Planks (2x20 seconds each side)

Iron Revolution, Week 2, Day 2

Squats (75%, 4x4)

355/4,4,4,4

Bench (55%, 2x10)

150/12,12 (Larsens)

Shoulder Press (3x8, machine)

Romanian DLs (4x5)

265/5, 280/5, 285/5, 285/5

Chins

25 total reps

JM Press w/ 6 second eccentric (4x5)

55/5, 55/5, 65/5, 65/5 

AB Wheel (2x8)