T Nation

A.I. Coached - Road to TN State Championship


#662

Dec 4 2018

Think Big Block 2, Week 8 Day 2

Squats
135 x 3
180 x 3
195 x 6, 6, 6

Sumo
315 x 4 singles

GHR
3 x 8

Ab Wheel
3 x 8

Another easy session, done in about 25 min.


#663

Dec 7 2018

Think Big Block 2, Week 8, Day 3/4

Bench
Bar x 10
135 x 5
140 x 6 x 3 sets

Deadlift
225 x 3
245 x 6 x 3

Few sets of flies and band pulldowns

Logged 65 hours at work this week so I guess I’m glad the deload was this week lol


#664

Dec 10, 2018

Think Big, Block 3, Week 9, Day 1

Bench (Competition Style Pause)
Bar x 15
135 x 3
155 x 3 x 6 sets

Seated OH DB
35 x 15
40 x 12, 12

Leaning Side DB Laterals
20 x 12 x 3 sets

Hammers
40 x 6 x 3 sets

Rear DB Laterals
20lb x 12 x 4

Light Band Pushdowns
2 x 60 (right elbow giving me a weird feeling)


#665

Dec 11, 2018

Think Big, Block 3, Week 9, Day 2

Squats (moving to more of a low bar style)
bar x 5
135 x 3
185 x 3
225 x 2
275 x 2
320 x 5, 5, 5

Paused Deadlift (at knee)
225 x 2
275 x 2
290 x 2, 2, 2

Glute Hams
3 x 8

top set, depth got better with each rep lol


#666

Dec 13 2018

Think Big Block 3, Week 9, Day 3

Bench (TnG)
Bar x 10
135 x 5
155 x 3
170 x 3
180 x 3
200 x 3
210 x 5, 5, 5

Bench (Paused)
185 x 5, 5, 5

DB Fly
40 x 10,10,10,10
20 x 15,15

Band Pushdowns
4 x 15


#667

Dec 15 2018

Think Big Block 3, Week 9, Day 4

Paused Squats (3-count)
135 x 5
185 x 3
230 x 3, 3, 3, 3

Deadlifts (soul crushing)
225 x 1
275 x 1
315 x 1
365 x 1
405 x 5, 5, 5

Band Lat Pulldowns (single arm)
3 x 15

Hammers
40 x 8, 8, 8


#668

Dec 18, 2018

Think Big, Block 3, Week 10, Day 1

Bench
bar x 20
140 x 2, 2, 2, 2, 2, 2

Seated DB OH Press
40 x 20, 20, 20

Leaning DB Laterals
20 x 12, 12, 12

Band Pushdown
2 x 60


#669

Dec 20 2018

Was going to lift yesterday but for some reason I woke up at 2 am and couldn’t go back to sleep. So damn frustrating. Now that I’m in this a day behind I combined squat and deadlifts this morning excluding my one secondary movement for each. This session took me about an hour from start to finish.

Think Big Block 3, Week 10, Day 2/4

Foam rolling

Squats
Bar x 5
135 x 2
185 x 2
225 x 2
275 x 2
315 x 1
325 x 2,2,2,2,2,2

Deadlifts
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
415 x 2,2,2,2,2,2

Going to hit my accessories later on tonight or if time doesn’t permit I will hit glute hams before bench tomorrow morning then my lat accessories after bench. Those deadlifts were pretty challenging. I was straining pretty hard on the last two sets. It also probably didn’t help hitting relatively heavy squats just before. Anyway move forward however I can is the plan. My brother in law and I are going to do a mock meet on January 28 which aligns with the final week of this program. I’m excited but also kind of nervous.


#670

Post workout update:

Got a weird feeling in my right hamstring where it inserts just under my ass cheek lol. Im not sure it will be anything to worry about at this point but its just a tiny bit of a tweaked feeling.


#671

Dec 21 2018

Think Big Block 3, Week 10, Day 3

Hamstring still feels a little weird so I decided to skip the glute hams.

Bench (touch and go)
Bar x 10
135 x 3
160 x 2
180 x 2
205 x 2
225 x 2,2,2,2,2,2

Bench (3 ct pause)
205 x 3,3,3

DB Fly
40lb x 10 x 3 sets

Superset 3 sets
Ab wheel x 10
Band Face pull x 15 (average band, challenging)

Hammers
40lb x 10 x 3 sets

Band Pushdowns
2 x 50


#672

Dec 24 2018

Think Big Block 3, Week 11 Day 1

Comp Bench (paused)
Bar x 5
135 x 3
155 x 3
165 x 3,3,3,3,3,3,3,3

Seated DB OHP
40lb x 20,20,20

Superset x 3 x 20 lb
Side lateral x 10
Rear Lateral x 10

Front Lateral
20 lb x 15 x 2 sets

Superset x 3
Hammers - 40lb x 8
Band Pushdowns x 15


#673

Christmas 2018

Early morning session, foam rolling

Think Big Block 3, Week 11, Day 2

Squats
Bar x 5
135 x 3
185 x 2
225 x 1
275 x 1
315 x 1
335 x 3, 3, 3, 3

Paused Deadlifts (at knee, 3 sec)
225 x 2
275 x 2
315 x 2, 2, 2, 2

Bout shit my pants on a few of those lol.

Glute hams
4 x 8

Ab Wheel
4 x 15


#674

Merry Christmas :christmas_tree:


#675

Thx @losthog merry Christmas to you as well


#676

Yeah merry christmas
How’s the hamstring holding up


#677

Merry late Christmas @mortdk

It’s feeling completely fine now not sure what that deal was but I’ll count my blessings lol


#678

Dec 27 2018

Think Big Block 3, Week 11, Day 3

TnG Bench
135 x 3
155 x 3
180 x 3
205 x 3
230 x 3,3,3,3

3-ct Pause Bench
210 x 3,3,3,3,3

DB Fly
40lb x 10,10,10,10
20lb x 15,15

Band Pushdowns
4 x 15
1 x 50


#679

I remember when 225 on bench was heavy for you…not that long ago. Great progress.


#680

It’s been a wild ride with this program, the prescribed weights on squats and bench have felt easier than I think they should but deadlift seems to be lagging. And the funny thing is, I’m actually lighter now. Sitting low 180s


#681

Dec 28 2018

Think Big Block 3, Week 11 Day 4

Deadlifts
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
425 x 3,3,3,3

Bodyweight Chins
4 x 8

KB Rows
70 lb x 10 x 3 sets

Avg Band Lat Pulldowns
3 x 15

Hammers
40lb x 8 x 3 sets

DB Curls
20 lb x 15 x 3 sets

This was probably one of my most challenging deadlift sessions ever.