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Iron Grind



Box squats and riding clip

Posted by RJorg, 18 September 2017 · 163 views

Low Box Squat (Below Parallel)

  • 135 Lb x 10 reps
  • 245 Lb x 10 reps
  • 335 Lb x 6 reps
  • 425 Lb x 5 reps
  • 475 Lb x 3 reps
  • 515 Lb x 1 reps

Box Squat (Wraps)

  • 515 Lb x 5 reps

Bodyweight

196 Lb



 




Sumo and SLDL

Posted by RJorg, 13 September 2017 · 200 views

Sumo Deadlift

  • 135 Lb x 10 reps
  • 245 Lb x 10 reps
  • 335 Lb x 7 reps
  • 425 Lb x 4 reps
  • 475 Lb x 3 reps

Stiff-Legged Deadlift (SLDL)

  • 245 Lb x 10 reps
  • 335 Lb x 10 reps
Notes:

Sumo.



Bodyweight

196 Lb






Bare minimum box squat

Posted by RJorg, 11 September 2017 · 152 views

Low Box Squat (Below Parallel)

  • 135 Lb x 10 reps
  • 225 Lb x 10 reps
  • 315 Lb x 10 reps
  • 405 Lb x 10 reps

Bodyweight

196 Lb



No additional notes




Decline bench and pump

Posted by RJorg, 08 September 2017 · 227 views

Decline Bench Press

  • 95 Lb x 20 reps
  • 135 Lb x 15 reps
  • 185 Lb x 10 reps
  • 225 Lb x 10 reps
  • 275 Lb x 9 reps
  • 275 Lb x 8 reps
  • 225 Lb x 14 reps

Bodyweight

196 Lb



Followed up with band assisted pullups for a sick sick lat pump. Superset with pushups.




Box squats and riding clip

Posted by RJorg, 05 September 2017 · 243 views

Low Box Squat (Below Parallel)

  • 135 Lb x 10 reps
  • 245 Lb x 10 reps
  • 335 Lb x 10 reps
  • 425 Lb x 5 reps
  • 475 Lb x 6 reps + 130 Lb Rep PR

Bodyweight

196 Lb



 




Bench reps

Posted by RJorg, 31 August 2017 · 126 views

Bench Press (Touch & Go)

  • 135 Lb x 20 reps
  • 185 Lb x 10 reps
  • 225 Lb x 10 reps
  • 275 Lb x 6 reps
  • 295 Lb x 6 reps
  • 295 Lb x 6 reps
Notes:

Max width grip



Bodyweight

196 Lb



Followed up with pushups and curls. Baby was very active so I couldn't get a full session in.




Deadlift stuff

Posted by RJorg, 30 August 2017 · 171 views

Sumo Deadlift

  • 135 Lb x 10 reps
  • 245 Lb x 10 reps
  • 335 Lb x 10 reps
  • 425 Lb x 10 reps

Stiff-Legged Deadlift (Sumo)

  • 135 Lb x 15 reps
  • 185 Lb x 10 reps
  • 225 Lb x 10 reps
  • 275 Lb x 10 reps

Bodyweight

196 Lb



Sumo SLDLs are the secret to fixing my pull. Working the glute/ham tie in area directly and there's a lot of stiffness and weakness there. Why didn't I try this sooner?




Bench

Posted by RJorg, 29 August 2017 · 202 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 185 Lb x 10 reps
  • 225 Lb x 10 reps
  • 255 Lb x 7 reps
  • 275 Lb x 5 reps
  • 295 Lb x 5 reps
  • 295 Lb x 5 reps
  • 295 Lb x 5 reps

Bodyweight

196 Lb



Also did incline DB press up to 85s x9 and band assisted pullups.

 




Box squats

Posted by RJorg, 28 August 2017 · 181 views

Low Box Squat (Below Parallel)

  • 135 Lb x 10 reps
  • 245 Lb x 10 reps
  • 335 Lb x 7 reps + 10 Lb Rep PR
  • 425 Lb x 5 reps + 10 Lb Rep PR
  • 475 Lb x 5 reps + 60 Lb Rep PR
  • 515 Lb x 3 reps + 10 Lb Rep PR

Bodyweight

196 Lb






HB squat reps

Posted by RJorg, 17 August 2017 · 278 views

High Bar Squat

  • 135 Lb x 10 reps
  • 185 Lb x 10 reps
  • 225 Lb x 10 reps
  • 275 Lb x 10 reps
  • 315 Lb x 10 reps
  • 315 Lb x 26 reps

Bodyweight

196 Lb



Followed up with a few sets of SLDLs at 135.

 

315x26:








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