Training Log

irondefiance

Josh Brock

irondefiance

No biography.

Tonnage (All exercises) Last Month

(Volume x Weight)

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Volume (All exercises) Last Month

(Set x Repetition)

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Average Absolute Intensity (All exercises) Last Month

(Tonnage / Volume)

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March 18, 2019

ME Upper

  1. Raw Bench Press
  2. 1 Board Press
  3. Neutral Skullcrushers
  4. Triceps V-grip
  5. Horizontal Vogelpulls Neutral Grip
  6. Machine Rows
  7. Slingshot Bench
Tonnage11335.27 kg
Volume198
Sets19
Details

March 15, 2019

  1. Raw Squat
  2. Raw Deadlift
  3. Reverse Hypers
  4. Leg Curl
  5. CG Lat Pulldown
Tonnage13766.53 kg
Volume194
Sets16
Details

March 12, 2019

New training cycle based off of WPC Russia methodology. Will tweak as I see fit.THE DO-OVER Wk1D1 Light Bench (Main Ex. Wgt. Is 75-80%)

  1. Raw Bench Press
  2. CG Spoto Press
  3. Incline Tate Press
  4. Supinated Triceps Pressdown
  5. Paused KB Row
  6. Ovh Lat Pulldown
  7. Standing Cable Crunches
  8. Prone Y,T,W Complex
Tonnage17667.42 kg
Volume375
Sets27
Details

February 25, 2019

Wk2D1 Light Bench (Main Ex. Wgt. Is 75-80%)

  1. Raw Bench Press
  2. CG Spoto Press
  3. Incline Tate Press
  4. Supinated Triceps Pressdown
  5. Paused KB Row
  6. Ovh Lat Pulldown
  7. Standing Cable Crunches
Tonnage16288.5 kg
Volume335
Sets26
Details

February 16, 2019

WK1D3 ME Upper

  1. Raw Bench Press
  2. 1 Board Press
  3. Neutral Skullcrushers
  4. Triceps V-grip
  5. Horizontal Vogelpulls Neutral Grip
  6. Machine Rows
Tonnage10568.7 kg
Volume191
Sets18
Details

February 13, 2019

Wk1D2.

  1. Raw Squat
  2. Leg Press
  3. Weighted GHR/Back Extensions
  4. Uni Leg Curl
  5. CG Lat Pulldown
Tonnage14584.81 kg
Volume181
Sets18
Details

February 10, 2019

New training cycle based off of WPC Russia methodology. Will tweak as I see fit. Wk1D1 Light Bench (Main Ex. Wgt. Is 75-80%)

  1. Raw Bench Press
  2. CG Spoto Press
  3. Incline Tate Press
  4. Supinated Triceps Pressdown
  5. Paused KB Row
  6. Ovh Lat Pulldown
  7. Standing Cable Crunches
Tonnage16225 kg
Volume335
Sets26
Details

February 4, 2019

Wk5D1 DE LB

  1. Speed SSB Wide Stance Box Vs 25% Band
  2. Deficit Speed Con
  3. SSB Split Squat
Tonnage6382.04 kg
Volume78
Sets24
Details
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