Iron Sports

[SlimStraightNYUSA]

What kind of lifting do you do?

Early 30's I started moving heavy shit at the gym, and this is how:

6 Sets each/6 reps each. Add 5-10 kilos sets 3 and 4, and then again for sets 5 and 6. All in less than 60 minutes.
-Bench Press
-preacher curl
-chest supported row
-olympic squat
-dumbell overhead press
-dips

About 2 and a half years ago I started learning weightlifting; the snatch and the clean and jerk. I dont Crossfit at all. Just trying to get around to competing and struggling with a broken neck. Fractured C7 at the bottom of the 4th rep of a set of 5 @120kg squat (bw~75kg).

Our squatting went like this:
During the mass/strength gaining (initial) phase:
  [day 2 week 1]: 4X3  front squats followed by 4X5 back squats both at 70% 1RM 2 minutes rest max each between all 8 sets
            [week 2]                                        75%
            [week 3]                                        80%
            [week 4]                                        85%
            [week 5]                                        70%
  day 5)  each Saturday there's be a variation like low box squats (~5cm) new heavy triple PR and step ups single leg (holding two heavy dumbbells, so by plus 50-60kg) 24" box, new 5RM. 80% of that AMRAP (to failure), or work up to a new front/back squat PR.

***note, during this time there 2 works sessions a day, often HEAVY (4 exercise each 4X10 glute/ham work and some pulling like 4X10 chin ups and kb swings

Before I injured my neck we had transitioned:

[day 2 week 1]: 5X5 70% (this had a deloading effect)
        6              1X5 80%
  [day 2 week 2]: 5X5 80%
        [6]              1X5 82%
        [2]        [3]: 5X5 82%
        [6]              1X5 85% 
        [2]        [4]: 5X5  85%
        [6]              1X5 88%
        [2]        [5]: 5X5 88%

***still second sessions but it'll be 2X10 and 2X10, instead of 4 by 4X10

[tvenuto]

Sporadic!  I have 2 jobs and 1 kid and 1 wife, so if I get 2 workouts in I call it a success.  I always squat, and do one intensity day (low rep/high weight) and one volume day.  Volume day might look like 5x5, or 3x15 or something.  Intensity day varies, the last one was 5-4-3-2-1, then max reps at 85% (got 4).  If I feel up to it and have the time, I'll do some other mixed modal strongman/odd object stuff.  Maybe push a prowler.

I competed in powerlifting for 3 years from 2010-2013, so I can get away with the incredibly low consistency due to the fact that I can challenge myself pretty effectively with all that latent capacity.

[JDelage]

I squat on Mondays 3x3, then typically do a small conditioning, then I deadlift on Fridays 1x3. I need to do some OH press and weighted pull ups, but I'm rehabing a shoulder right now. That's it for iron.