T Nation

All Out Attack


#761

Good luck with the knee Crippler. Hope it is a temporary issue. Congratulations on the anniversary.


#762

Thanks y’all.

9/24/16

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
315 x 3
365 x 1
One Board: 385 x 2, 405 x 1, 425 x 1
235 x 10

Crossover:
4 sets x 10 reps x 50

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

Dip Machine:
4 sets x 20 reps x 230

My knee still hurts, but I think it will be fine in the long run. I was worried today because I had no leg drive during warm ups, due to the knee. Once I started pushing however, it was not an issue.


#763

9/25/15

DB Front Raises:
4 sets x 10 reps x 50

DB Side Raises:
4 sets x 10 reps x 45

Lat Pulls:
4 sets x 10 reps x 110

Face Pulls:
4 sets x 10 reps x 100

Today was short and sweet. I am trying to be selective, so I am not putting too much stress on my lower back or knee. This makes things somewhat difficult. I’m going to just rest up at work the next couple days, and try to be ready to pull on Wednesday.


#764

9/28/16

Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 370 x 2, 420 x 2, 470 x 1, 510 x 1, 405 x 3, 315 x 10

My knee and back both felt better than they have in a while when I woke up. To protect my knees I wore wraps today. I’ve never pulled wearing knee wraps, and I’m not sure I liked it. I found myself protecting my left knee on my first few sets. I lost the handle on 510 about half way up. I’m counting it, however, for work purposes. It was my fourth somewhat challenging set.

I tried to move onto leg curls, but my knee just said no. Therefore I went home.

I’m sending in my entry fee today. The plane tickets and hotel reservations have already been made. One way or another, I’m in.


#765

always good lifting in here and a hearty Congrats on the anniversary!


#766

9/29/16

Bench:
135 x 10, 185 x, 3, 225 x 2, 245 x 1, 275 x 1, 315 x 3, 365 x 2, 385 x 2, 405 x 1, 410 x 1

Flat Flies:
4 sets x 10 reps x 50

That’s all I had time for. I had to leave for an out of town conference.


#767

Just enough time for 400+ benching. Good work.

Any more reporting on that apple cider vinegar?


#768

Thanks Biker. My only report is that it taste like piss. I continue to hear good things about it, so I’ll suck it up.

9/30/16
Hotel Workout

One Arm Extensions:
4 sets x 10 reps x 35

Kickbacks:
4 sets x 12 reps x 30

One Arm PD:
4 sets x 25 reps x 25

Cable Bar Extension Thingy:
4 sets x 10 reps x 50

DB Curls:
4 sets x 10 reps x 40

Reverse DB Curls:
4 sets x 10 reps x 30

As hotel fitness centers go, this one is pretty nice. I hit it at 0600 this morning. I trained light and fast and got a pretty good sweat going.

I’ve notice my knee feels much better. I would say it is probably 85%. I was able to get some pretty good leg drive yesterday for bench. The back is coming along slower. It’s really stiff in the morning.


#769

Er, make that “piss probably tastes like that”. Energy level?


#770

Ha, true. I think it does help improve energy. I know for sure when you take it in the morning it wakes you up.


#771

9/30/16

Leg Extensions:
10 sets x 15 reps x 100

Seated Leg Press:
10 sets x 15 reps x 250

Front Squats:
5 sets x 10 reps x 135

Light Treadmill:
20 minutes / 135 calories

My knee feels about 95% better, but my back was pretty stiff this morning. The trick today was to get some work on my legs without setting either back. I went really light, with plenty of sets and reps. Although it was not the hardest thing I have ever done, I did get a little pump out of my legs.


#772

10/4/16

Reverse OHP:
45 x 10, 65 x 10, 95 x 5, 115 x 5, 135 x 5, 155 x 5

DB Front Raises:
4 sets x 10 reps x 60

DB Side Raises:
4 sets x 10 reps x 40

Lat Pulls:
4 sets x 10 reps x 110

Face Pulls:
10 sets x 15 reps x 100

Today felt good, and I am starting to really heal up.


#773

10/7/16

Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 375 x 2, 405 x 1, 450 x 1, 500 x 1, 455 x 2, 405 x 3

Laying Leg Curls:
4 sets x 12 reps x 110

I woke up today and my back and knees felt 100%. On the 500 set I felt a strain in my back again. Because of that I did not go extra heavy again. Still, everything moved well.


#774

10/8/16

Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 315 x 4, 365 x 2, 405 x 1, 425 x 1, 375 x 1

Incline Flies:
4 sets x 15 reps x 40

Push Ups:
4 sets x 30 reps

I feel like the last two day have been my best training days leading up to this meet. With five weeks to go, I’m healing up and feeling better.


#775

Awesome, heading for a big peak/finish to this cycle for sure!


#776

I sure hope so.

10/10/16

Kroc Rows:
4 sets x 10 reps x 125

OHP:
4 sets x 5 reps x 135

Side DB Raises:
4 sets x 10 reps x 45

Face Pulls:
4 sets x 15 reps x 105

Today was a fast one as I had to get in and out. With four weeks to go this week, I’m really going to concentrate on diet and hitting my lifts. I’m well under weight, but I just want to be dialed in.

Also, I start nightshift tonight. It is always much harder on my body. Hopefully I can make it through. The only plus is I am scheduled for a promotion to our executive staff at the first of the year. My late night shifts will come to an end. It does not help with this meet, however.


#777

no more nights and promotion…a tip of hat sir! and some very fine lifting…


#778

Yeah no more nights and promotion and strong as hell too. But, I thought nights and a master’s degree were mutually exclusive.


#779

Thanks guys. Biker sometimes I think all my MBA got me was student loans, and a second job. In the long run it will be good. I hope to retire in seven or eight years. I would like to continue teaching at the university on a part time basis.


#780

MBAs linger long after student loans.

If you’re teaching criminal justice stuff, I hope you’ll always be able to teach “stop and frisk”. My wife like most people doesn’t realize how that keeps us safe.