T Nation

All Out Attack


I normally teach administrative subjects. I really don’t get too much into constitutional law.

I don’t want to get too much into politics here. I will say, however, aggressive policing saves lives. It saves the lives of the public and officers. We are currently seeing a trend where some agencies are telling their people to be less aggressive. In other cases they are doing so on their own. Nationwide we are seeing the result of that now.



Leg Extensions:
10 sets x 10 reps x 205

Seated Leg Press:
10 sets x 10 reps x 300

Front Squats:
10 sets x 10 reps x 135

Laying Leg Curls:
10 sets x 10 reps x 110

My back and, more so, my knee are feeling better. In fact I loaded the squat bar with thought of doing squats today. I talked myself out of it , however. I really don’t want to set myself back with either. Therefore I went light,and did a bunch or reps and sets.

I’ve also been sicker than crap. I plan on benching tomorrow, so hopefully my chest will have cleared by then.



135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 315 x 3, 365 x 2, 405 x 1

Flat Flies:
4 sets x 12 reps x 50

I’m still pretty sick. I had no energy today. As the workout went on, I became more light headed and I felt like I wanted to puke. Seeing that this sucks, I called it a day and went home.


A 405 bench while sick is impressive.


Well it wasn’t too strong. Last week it flew up. Hopefully I can kick this thing soon.



135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 380 x 1, 455 x 1, 505 x 1, 460 x 1, 405 x 3

Leg Curls:
4 sets x 12 reps x 115

22 minutes / 163 calories

I’m still slightly sick. This thing has really kicked my ass, but I am feeling better. I think next week I’ll get my lifts more zeroed in. This is probably the biggest meet I have ever entered, but I really don’t feel good about my training.

With injuries and sickness, it’s getting into my head. I go back to what I told my daughter this weekend. She played in a tennis tournament, and got matched up with an elite player. The kind we were told that goes to home school, so she can play tennis six hours a day. The kind that goes to $20,000 tennis camps. I told my daughter it’s all in your head. She played really well. She lost, but left it all on the court. I need remember my own words…


I think a 505 deadlift & a 405 bench redefine sick.


Sounds like good advice you gave your daughter. And we’re all equal on the platform:)


505 while sick is strong work. Pulling zaps me as it is. No way I could pull anywhere near 500 if I was sick.


Thanks gang. It’s been a struggle the past week. I’m feeling much better today.


One Arm Extensions:
2 sets x 10 reps x 35
2 sets x 10 reps x 40

4 sets x 12 reps x 40

Standing BB Extensions:
4 sets x 20 reps x 60

Cable Extensions:
4 sets x 15 reps x 100

One Arm PD:
4 sets x 20 reps x 50

Poundstone Curls:

Hammer Curls:
4 sets x 10 reps x 60

Cable Curls:
4 sets x 15 reps x 80

20 minutes / 183 calories

I’m feeling much better finally today. Hopefully by this weekend I can have this thing beat.



4 sets x 5 reps x 145

Reverse Flies:
4 sets x 10 reps x 30

Side DB Raises:
4 sets x 10 reps x 50

Face Pulls:
4 sets x 15 reps x 120

One Arm DB Press:
4 sets x 10 reps x 40

That is all…



135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 315 x 3, 370 x 1, 405 x 1, 425 x 1

Bench Against Band:
3 sets x 3 reps x 225

4 sets x 10 reps x 50

Push Ups:
4 sets x 30 reps

I must be back to normal, because today felt great. All my lifts were locked in. My only issue is the only guy I could find to spot me, has been on the wrong side of the law several times. As a matter a of fact he was complaining to his buddy about that this morning. Therefore I knew there was no way he was going to help me if I got into trouble. Perhaps I was lifting scared.



Straight Bar PD:
4 sets x 20 reps x 100

4 sets x 15 reps x 50

Cable Extensions:
4 sets x 20 reps x 80

Bench Dips:
4 sets x 20 reps

20 minutes / 181 calories

I had no agenda today, other than to get a little pump out of my triceps. I plan in pulling tomorrow, so I was not wanting to tax myself too much.



Probably my worst day pulling that I can recall. Excuses to follow.

135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 465 x 1, 505 x 0, 455 x 0

I stopped and got the hell out of there at that point. I normally pull every 10 to 12 days. I got greedy and tried to pull on seven days rest. I did cardio twice yesterday. Once at the gym and once at home. I went for a long walk in the afternoon. I have an app on my phone which measures your steps. I was trying to get more steps in. I had a funny feeling about it last night, because my quads felt “heavy.”

This is not were I wanted to be with less than a month to go. I’ll give myself the proper rest and take a run at it next week. This sucks though. 505 was flying off the floor last week. I normally do 455 for reps.



Kroc Rows:
4 sets x 10 reps x 125

DB Front Raises:
55 x 10, 60 x 10, 65 x 10, 70 x 10

DB Side Raises:
4 sets x 10 reps x 45

Seated Pulls:
4 sets x 10 reps x 260

Reverse Lat Pulls:
4 sets x 10 reps x 100

20 minutes / 217 calories



Light Legs

Seated Leg Press:
10 sets x 15 reps x 400

Leg Curls:
6 sets x 10 reps x 125

15 minutes / 141 calories

I’m just trying to get some light leg work to keep them fresh for deads. Now off to a conference for three days. I hope to at least get some cardio in at the hotel.



135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 315 x 3, 370 x 1, 405 x 1, 425 x 1, 455 x 1

10 minutes / 81 calories

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

I spent three day this week at a conference. I was a good boy and did not drink and I was in bed early every night.

This morning I loaded up on some strong coffee. I felt great. The 455 set was not totally legit, but it looks cool. I grabbed three spotters because it’s a crap load of weight. I was about a half inch from touching. My lift off guy said he gave me a slight bump at the bottom. I don’t want anywhere near that at the meet, but still it’s nice to challenge yourself.


Great benching. A pr?


Yeah. It was not a legal lift, but the most I have ever attempted.


I read your handstand pushup comment in bagofbro’s log. With about 2 weeks’ practice doing them up against a door for support, they’d become a good body weight exercise for you when you can’t get to the gym. Those “convict conditioning” books like them.