T Nation

10 Miles Back Again

So, after running everyday above, I’ve come to the conclusion I’m trying to be too clever and since the purpose of the challenge is to avoid that, I’ve tried to simplify in the hope that will make it better.

Day 1:
Plyo push ups
Bench 531/FSL AMRAP
Incline bench, Smith machine
Lateral/rear delt work
Squat 8 x 3 @ TM
Cable rows

Day 2:
Squat 531 5s PRO and 5 x 5 paused FSL
Pull downs
Bench 8 x 3
Press 8 x 3 (?)

Day 3:
Powerclean and press: double progression
Seated press 531, drop sets after
Wendler rows
Chest pump work
Squat: high rep, light weight.

It’s basically bench, press, squat every session in a heavy, medium, light pattern, plus back work and some limited explosive work. I’ve tried to minimise triceps overtraining, but I’m still thinking of options for heavy pressing on day 2. Any thoughts welcome. @simo74 @JMaier31 @jackolee

Yes, it is still trying to be too clever, but going full boring flat out won’t keep me motivated.


Work for today:

Clean and Press: 5 singles at 60kg
Seated Press: worked up to a top set of 45kg x 12
Then 3 drop sets of:
45kg to failure
40kg to failure
30kg to failure
20kg to failure

Wendler Rows: 3 x 20 @ full stack

5 rounds of:
12 cable flys
Push ups to failure

30 squats @ 40kg


  • I really enjoyed today, felt much better rested, mentally focussed and able to push myself more.
  • Seated press equalled a rep PR. Probably easier than last time though, from memory.
  • Clean and Press sucked so much more than I thought. Bit of an ego hit here, but also remembered how much they can psyche me up for a session. No explanation for why, but they seem to get the adrenaline flowing more than any other lift.
  • Squat session was a bit easy. I’m planning to use the high rep squats progression from Mass Made Simple and I seem to remember it gets not-easy pretty quickly.
1 Like

I forgot - are you lifting two or three days per week?

I’d probably pick one of these and replace the other with an isolation movement (lateral raises or fly’s), but that’s because I have the brain of a bodybuilder.

No deadlift? If you’re not doing those then you might sprinkle in some hamstring work. I do RDLs with my cleans to sneak it in.

1 Like

Looks like you’re missing hamstrings completely, for heavy pressing I’d think about putting some weighted dips into the mix. As long as you have a couple of days between sessions I think your triceps should recover ok.

1 Like

That was the bit I was really unclear on. I didn’t like those two in the same session at all, butninwas completely stumped on heavy delt work that doesn’t involve triceps.

I’ll probably average 2 a week, but sometimes it will be 1, sometimes 3. Got to keep it flexible.

@jackolee Didn’t spot the hamstring gap. Easy fix, as J suggested. Few rdls on day 2.

I’m sure I won’t overtrain them, bad choice of words. I’m more dubious at my ability to do 16 sets of heavy pressing in a single session. No way to find out except do it I guess.

Dips Really bother my shoulders so I’m avoiding them.

Thank you guys.

1 Like

Delt work doesn’t have to be heavy. Doing lateral raises with the proper form is actually pretty light work. Here’s the video that was posted in a thread about isolating the delts. It’s actually pretty good.

With this setup you could do the bench and OHP on day 2. If this were a MWF split then I didn’t like it since you were doing so much pressing on Day 1 and then hitting your 5/3/1 OHP stuff on Day 3.


I’ve also found since finding that video that if you take the time to warm up slow and light and make sure you’re getting a good contraction, you can switch to a heavier normal weight without losing the muscle connection.

1 Like

A 3 day week is rare enough for me, I’m not going to concern myself with it too much.

I’m very aware my delts are extremely small, and i’m not sure one session of pressing every 2 weeks is quite going to cut it. I’ve never managed to get much from raises etc, so I’m a bit reluctant to put them on 2/3 days, however I can’t see I’m likely to get much heavy pressing done after 8 sets of bench. I’ll try it and see, if not, a high volume of raises may have to be the answer.

I already have raises scheduled one day anyway, so I’ll definitely have to check that video out. I’m massively, massively trap dominant, which makes my delts look even smaller than they are. Thanks @JMaier31 and @wanna_be

1 Like

I do lateral raises and reverse fly’s a lot. They’re low impact in terms of stress on the joint and isolate what I want to train. They also reduce the likelihood that other muscles are kicking in (like the traps on a lateral raise). Watch the video and play around with it. You’re never too old to learn new tricks.

There are two ways of thinking about the delts.

  1. some people just lift heavy things and let the development happen
  2. others (me) isolate them and do raises more than pressing

One thing with pressing that I’ve noticed is that I really feel the delts when I bring the bar low. Do a set of 21’s style reps with OHP and you’ll feel your delts. Do full reps, then top half, and finish with bottom half. If you selected the correct weight then the final reps are basically a bunch of failed half reps. Your traps can’t really kick in because arms are below parallel with the ground.


I would like to do both of these things. I’ve always had extremely underwhelming delts, and massively overpowering traps. Probably a result of how I trained for so long. I’m very lucky in that I think I have pretty wide clavicles, and they’re wasted with such pitiful shoulders and love handles.

1 Like

That’s an awesome idea! It’s people like you with all this good exercise knowledge that keep making my workouts take longer and longer.


I know the feeling. It’s hard to do because we want instant results and if these 17 exercises are proven to work then we’re going to do all of them.

You have to learn to substitute things. If you smoke yourself with the 21’s style reps then you won’t need to do lateral raises afterwards. And I recommend using the Smith Machine for those. It allows you to just push when you start to fail.

I’ve been kind of rotating some isolation and supplement stuff around, I think that’s the only way I’ll get to do every thing I want :joy:.

I don’t have access to a smith machine but I used one for the first time last week and it was really cool!

1 Like

I do seated press drop sets, and just keep stripping weight off the bar. Definitely feel it in my delts.

1 Like

So, building on a @T3hPwnisher blog post, and in an effort to keep myself accountable and positive, I’ve decided to try a new take on “rant wednesdays” and “victory sundays”. I’m changing a few things though: I don’t really need more negative so the “rant” will be replaced by “review”. Dan John claims review is the most important part of any process, and I’ve reread a few of my rants from previous logs and I don’t really want to be going down that road again. I also intend to switch the days round, for practical reasons. I’m most likely to lift on a Sunday and Tuesday, and I weigh in every Monday, Wednesday and Friday, so Wednesday is when I’m likely to have the most victories fresh in my mind. Sunday is the last day of the week for me, so that allows me to do a proper review of the week, nutrition plans etc.

Tldr: Victory Wednesday and Review Sunday. It’s a thing.

1 Like

I think running would do you good. But do shorter runs.
400 m, 1km and 1M do one of them on a run day. A couple of 100 m’s warmup, then a little stretching.
Time the run. Cool down for a couple a 100 m’s and you’re done.
Keep the records and try to beat the times on good days. Start out quite slow, and you have several PR runs ahead of you.

I like your program. If shoulders is a priority, then one day of heavy pressing and backoff pressing.
Do light high rep bodybuilding stuff on the two days as well. You’re heavy pressing will take a beating and you probably won’t hit any PR’s here. But the shoulders should grow.

I agree, running would probably do me good. I assume there’s probably something in my gait that causes the issues, I don’t know.

The issue I face is simply time though. I struggle to make any time for training, even a few times a week, so devoting time to running is extremely unlikely as it stands. It will likely be possible as little ones become less time intensive over the next few years, but for now I pretty much make do with what little time I have.

That’s what baby joggers are for :slight_smile: put them in one and go for your run, do a 400 m for time and then do a walk with them. When you return the missus have cleaned the house, made coffee and a cake.

There’s no way my babies would sit still that long. And I certainly wouldn’t want them to. Name of the game at the minute is to tire the little buggers out. When the weather’s good, that’s easy and fun. I spent much of the evening today running up and down the garden and throwing them about. Awesome time, and probably plenty of basic activity for me. The eldest is nearly at an age where football will be an option, which I’m really looking forward to. Not because I care much about football, but active time with the kids is about as big a win win as you get.

Work for today:
The “humane burpee”:
15 swings (36kg kb)
5 goblet squats
5 push ups
15 swings
4 goblet squats
4 push ups
15 swings
3 goblet squats
3 push ups
15 swings
2 goblet squats
2 push ups
15 swings
1 goblet squat
1 push up

Can you tell I’ve read a lot of Dan John recently? His latest book is also his best in my opinion. Absolute gold from start to finish, I genuinely think you could spend a lifetime mining the wisdom from this book.

I’m also pretty determined to break the 170s by next Wednesday. That’s a lot of extra GPP, and a few extra hundred calories stripped out of the diet.


This is actually an argument for running. Jog 5 minutes out and 5 minutes back and you’re done. That’s going to be around a mile even at a slow pace.