Today marks day one of Ox's new masterpiece for me.
SQUATS-275x8 // 275x8 // 275x8 // 275x8
LEG PRESS-450x10 // 540x10 // 630x10 // 700x8
DEADLIFTS- 275x8// 295x8// 315x8
GHR- Bodyweight on all sets for 8 reps each, my gym does not have a true GHR so I used an old broomstick and a lat pulldown seat to get the job done.
Program is so simple yet intense. Big fan of sticking to the basics and look forward to where this program is gonna take me.
Stay tuned...
First repeat workout of the program. Tried to increase weight on exercises and/or reps and/or improve form. Leg Day, time to enter THE VOID.
Squats-285lbs for 4 sets of 6 (+10lbs)
Leg Press-450/540/630/720 for 10 reps at each weight
Deadlifts-315lbs for two sets of 8& 1 set of 6
GHR-Bodyweight for 3 sets of 6 negatives
Chest Day, week 2 of Ox's Iron Intelligence. Had to make a small adjustment due to equipment availability. Flat bench was in use so I went to the hammer strength incline press.
Hammer Incline-250lbs for 5 sets as prescribed with the following rep counts:8/6/6/6/4. Four reps is a little short but it was at least taken to failure.
DB Bench-same weights as last week, trying to increase reps on the later sets: 65lbs for 10/75lbs for 10 reps(2 rep increase)/85 lbs for 6 reps which was again to failure.
Once again due to limitations at the facility I train at, I've had to make adjustments. Note this week I did leg press first and squats second due to squat racks being in use at first. Nevertheless, we drive on.
LEG PRESS for four sets of 10 at 450/540/630/720...weights and reps were the same as last week. I've been focusing on gaining better control of the reps each week before I try to increase weight on this exercise.
SQUATS for four sets of 6 in a pyramid fashion...275/285/295/305...previous week I didn't exceed 285 so reaching 295 and 305 felt great
DEADLIFTS for 3 sets of 8 at 315
GHR for 3 sets of negatives again(FYI these are brutal, I love it)
Nothing special to report, slight rep increases on the early sets of flat bench. Weights and reps stayed the same on dumbbell bench. Noticed a note from Ox in the program that said with 2-4 exercises "Its up to you to make it feel like more." Definitely motivation to make every set count.
Bench Press 5 sets of 8/8/7/6/6 at 185lbs
DB Bench 3 sets of 65x10/75x10/85x6
Squats-275 for 4 sets of 8
Leg Press-450/540/630/720 for 10 reps at each weight, best form
Deadlifts: 335 for 3 sets of 8
GHR-Bodyweight for 3 sets of 8 negatives
Haven't done 4 good sets of 8 on squats until today, I've been hanging around sets of 6. Felt good to increase squat volume a little today.
Rep increases to 5 complete sets of 8 on flat bench, DB bench stayed the same but felt great. Next workout for back will be the last one for the low volume phase of this program.
Bench Press 5 sets of 8/8/8/8/8at 185lbs
DB Bench 3 sets of 65x10/75x10/85x6
Last workout of the low volume phase of iron intelligence.
BARBELL ROWS-increased weight to 195lbs for 5 sets of 6
DEADLIFTS-345lbs for 3 sets of 8 and 2 sets of 6
I've really enjoyed this low volume/heavy lifting portion of this program. I've been able to comfortably increase reps and/or weight through these first four weeks. Struggled with flat bench but still improved nonetheless. I look forward to phase two of this program.
Couple days behind on my log, but here is Monday's leg workout and Tuesday's Chest/Triceps workout. This is the first week of increasing volume in Iron Intelligence so it was definitely a change of pace.
LEGS: I don't really have the best set up for Glute Ham Raises unless I can kneel on the floor under a piece of equipment, instead I took a page out of John Meadow's playbook and tacked on 15 partials at the end of each set of leg curls BRTUAL.
Squats---225x12//255x12//275x10
Leg Press---450x15//500x15//550x15
Hack Squat---185x10//10//10
Hammer Strength Leg Curl---70x20(15 partials)//20(15 partials)//20(15 partials)
Stiff leg dead lifts---195x15//15
CHEST/TRICEPS:
Flat Bench---185x10//10//10//9(failure)
Incline DB Bench---65x10//10//10//10
Machine Flyes---130x12//12//12//12
Overheard Rope Extensions---70x15//15//15//15
Dips---Bodyweight x 12//12//12//12
Way behind on updating this so there will be a couple of posts to catch up.
BACK/BICEPS
Barbell Rows: 185lbs for 3 sets of 12
Pullups: Bodyweight for 3 sets of 8
Deadlifts: 335lbs for 3 sets of 10
Hammer Strength Preacher Curls: 70lbs for 4 sets of 8
Barbell Curls: 55lbs for 4 sets of 8
SHOULDERS/ABS
Hammer Strength Shoulder Press:140lbs for 4 sets of 8
Laterals: 15lbs for 4 sets of 10
Bent Laterals: 15lbs for 4 sets of 10
Hanging Leg Raises: 3 sets
Ab Wheels: 3 sets
LEGS
Squats: 225lbs for 15///255lbs for 15///275lbs for 10
Leg Press:3 sets of 15 at 450lbs//540lbs//630lbs
Machine Hack Squat:185lbs for 3 sets of 12
Hammer Strength Leg Curls with Partials: 70lbs for 3 set of 20(20)
Stiff Leg Deadlifts: 195lbs for 2 sets of 12
CHEST/TRICEPS
Flat Bench: 185lbs for 4 sets of 10
DB Bench:65lbs for 4 sets of 12
Fly Machine: 140lbs for 4 sets of 12
Overhead Rope Tricep Extensions:75lbs for 4 sets of 15
Dips: Bodyweight for 4 sets of 12
BACK
Barbell Rows-195lbs for 2 sets of 10 and a final set of 8 reps to failure
Pullups- Bodyweight for sets to failure at 10//9//8 reps
Deadlifts-335lbs for 3 sets of 10
Hammer Strength Preacher Curl-70lbs for 4 sets of 10
Barbell Curls-55lbs for 2 sets of 10 and 2 sets of 8 reps to failure
SHOULDERS/ABS
Hammer Strength Shoulder Press: 140lbs for 4 sets 10
Laterals-20lbs for 4 sets of 10
Bent Laterals-20lbs for 4 sets of 10
Hanging Leg Raises-3 sets
AB Wheel-3 sets
Program still going strong, seeing increases in reps and/or weight weekly.
Today was the third leg workout in this second phase of iron intelligence. Felt good today, had some notable increases compared to previous weeks.
SQUATS:275lbs for 3 sets of 12
LEG PRESS:540lbs for 15//630lbs for 15//700lbs for 15
HACK SQUAT: 195lbs for 3 sets of 12
HAMMER STRENGTH LEG CURLS: 80lbs for 3 sets of 20 with 20 partials tacked on to the end of each set
STIFF LEG DEADS: 195lbs for 2 sets of 12
Squats for 3 sets of 12 at that weight was something I had never attempted before, great milestone for me.
As usual, the partials on leg curls are BRUTAL.