T Nation

All Out Attack


Jeez that’s a big squat.


Wow, I was popular. Thanks y’all.

OG, I had some back spasms last week. I was almost healed up until squats yesterday. Now their back. At this point I can only live with it and keep on.

GV, my squats will never touch what you can do. I only want to add to my DL.

Snap, it was really nice everyone was focused and working hard. Today was almost as good, because there was hardly anyone there.

Biker, thank you. Other than the back I feel really good right now.

Canada_K, if I could squat more it would be nice. I’m just not sure how strong I can get there.


BB Skull Crushers:
1 set x 20 reps x 40
5 sets x 15 reps x 100

One Arm Extensions:
4 sets x 10 reps x 40

4 sets x 15 reps x 40

Rope Extensions:
4 sets x 20 reps x 100

Poundstone Curls:

DB Curls:
4 sets x 10 reps x 55

Concentration Curls:
4 sets x 10 reps x 35

25 minutes / 259 calories

After a long day on the road yesterday this was a good workout. I carried a case of water and a case of Gatoraid at the same time to my son’s dorm room yesterday. What a pump that was. I thought both arms were going to fall off.



135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 375 x 2, 415 x 2, 465 x 2, 505 x 1, 415 x 4

Rack Pulls:
335 x 5
425 x 3
475 x 1
515 x 1

Laying Leg Curls:
4 sets x 10 reps x 145

I spent the previous two days out of town for training. I was little worried I would not be fresh for today. Thankfully it was not too bad. My only issue is my lower back is killing me. It was about 85 or 90% before squats earlier in the week. Since my meet is push / pull I think I will be taking squats out of my training. I’ll probably just do leg presses and curls.



First Pre-Meet Bench

135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1

Shirt: 315 x 1

One Board:
365 x 2, 385 x 2, 405 x 2, 425 x 1

First day in gear. It was not too bad. I got fatigued after 405, so 425 was a bit of a struggle. For the first day out of the shoot, I’ll take it.


This stuffs getting good now; holy smokes!


Sorry, I forgot to include this…


Thanks Z. There’s a long way to go.


What are you hoping to hit on each lift Crippler?


400 and 550. I’ve been snake bit so much with bench, if I hit 400 at a meet I’ll break dance off the platform.


DB Side Raises:
4 sets x 10 reps x 45

Lat Pulls:
4 sets x 10 reps x 110

Seated Pulls:
2 sets x 10 reps x 240
2 sets x 10 reps x 260

Reverse Flies:
4 sets x 10 reps x 35

20 minutes / 206 calories



Leg Press:
540 x 10
720 x 10
900 x 10
1080 x 10
540 x 20

Leg Extensions:
4 sets x 10 reps x 240

25 minutes / 229 calories

My back is still jacked, so I avoided squats. Normally when I do leg presses I do way more sets. I was not in the mood today, so I cut back on volume. My back is improving, and I hope it will be much better by deadlift day on Monday.


Get video of the break dancing!! I allowed myself a double fist clinch when I hit 400 in competition, not video worthy but that is as animated as I’ve ever gotten after a successful lift.


It won’t be pretty, but I may even through in a helicopter spin (and then break my neck).

135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1

315 x 5, 365 x 1

One Board:
385 x 1
405 x 1

Three Boards:
455 x 1

225 x 10

Hammer Strength Iso Bench:
45 x 10, 65 x 10, 90 x 10, 100 x 10

4 sets x 10 reps x 50

Svend Press:
4 sets x 50 reps x 3 plates (10s)

15 minutes

Because of work I had to bench two days before I normally would. Therefore I kept the volume down with sets of one, and used boards. Everything felt great.


Might want to check out Bulldog’s anticipated video of an odd exercise he’s doing before you commit to any video.


I’m not sure about that thing. I might kill myself with it.



135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 380 x 2, 420 x 2, 470 x 1, 510 x 1,
455 x 1

Speed Deads Against Band:
3 sets x 5 reps x 315 (90 second break between sets)

Leg Curls:
4 sets x 10 reps x 145

I’d say my back is about 70%. I don’t know what it will be once I cool down from this, but since I pull sumo I feel pretty good about it.



EZ Bar Skull Crushers:
1 set x 20 reps x 55
3 sets x 10 reps x 95

4 sets x 12 reps x 40

Straight Bar PD:
4 sets x 10 reps x 125

Reverse Cable Ext.:
4 sets x 20 reps x 80

Poundstone Curls:

Concentration Curls:
4 sets x 5 reps x 40

Rope Curls:
4 sets x 10 reps x 80

20 minutes / 192 calories

My back is a little stiffer after deads yesterday, but better than a week ago. Other than that I have the normal aches and pains that go with lifting heavy.


Any lift over 500 lbs is bound to produce some after effects.



Leg Press:
540 x 10
720 x 10
900 x 10
1080 x 10 (hurt left knee)

Hammer Strength Iso Pull Down
2 sets x 10 reps x 90
2 sets x 10 reps x 135

25 minutes / 137 calories

So my back was feeling much better last night. In fact I told my wife I did not have any pain at all. Of course it stiffened up over night, but was still much better. I still wanted to avoid squats, so I was on leg presses

On the eight or ninth rep of 1080 I felt a pop in my left knee. I was able to painfully finish my set. I did this a few years ago on leg presses. At that time I felt and heard a pop from my knee. I went to the doctor and was told I had torn cartilage (or one of those things in my knee). I was better in a couple weeks

This time I did not hear a pop. I was also able to walk around on it. Last time it I really had a hard time. I stopped leg presses and attempted to try a set of light leg extensions. There was no way. I moved to the rack and tried overhead press, but it hurt too much on my knee. After a set of the pull downs I called it. I then put on my compression brace and walked on the treadmill really slow.

I am still confident I am fine. I am not set to pull again until Wednesday. With my back and now my knee I just want to think about how sweet victory will be in November.

On a side note today my wife and I have been married 21 years.


Congrats on your wedding anniversary. Hope knee and back clear up.


21 years is something to be proud of. Congratulations!