T Nation

All Out Attack


#1601

5/16/18

Kroc Rows:
4 sets x 10 reps x 145

DB Side Raises:
4 sets x 10 reps x 45

DB Front Raises:
4 sets x 10 reps x 60

Face Pulls:
4 sets x 15 reps x 105

Treadmill:
10 minutes / 82 calories

On a side note, I just shaved my beard. I’m thinking of starting over.


#1602

5/19/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 325 x 3, (no rest) 315 x 5, (no rest) 245 x 10, 315 x 3, (no rest) 275 x 5, 315 x 2, 225 x 15, 185 x 20, 135 x 10, 95 x 20

Wow!!! Robbie about killed me today. I can’t recall the last time I worked that hard. The no rest sets were a bitch. My chest and arms are shaking. I know I will be super sore tomorrow.


#1603

Some serious benching right there.


#1604

Yeah, I’m not sure if Rob knows what he is doing, but he works my butt off.


#1605

4/20/18

Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 465 x 1, 425 x 1, 365 x 1, 315 x 1

Leg Curls:
4 sets x 10 reps x 110

I think I am overtraining deadlifts. I’m working my butt off, but only going backwards. When I worked my old job I only deadlifted every 10 to 14 days. I now go every week. I’m going to cut way back.


#1606

Deadlift is a funny beast hey, some thrive with volume and weekly lifting, others swear by heavy each fortnight.


#1607

I know. I think I have been getting greedy.


#1608

5/22/18

Pulldowns:
10 sets x 10 reps x various (no rest)

Cable Extensions:
4 sets x 12 reps x 95

D-Bar Pulldowns:
4 sets x 10 reps x 65

Kickbacks:
4 sets x 15 reps x 40

Poundstone Curls:
70

Concentration Curls:
4 sets x 10 reps x 40

Reverse DB Curls:
4 sets x 10 reps x 35

Cable Curls:
4 sets x 15 reps x 80


#1609

5/23/18

Seated Plate Lift:
4 sets x 15 reps x 45

Farmers’ Carry:
4 sets x down and back (I don’t know how far that is) x 100 in each hand

Hold Plate Above Head:
4 sets x as long as I can hold it x 45

Treadmill:
15 minutes / 113 calories

It’s been a while since I did my crazy lift and get in everyone’s way day.


#1610

5/24/18

Treadmill:
35 minutes / 317 calories

I’m going to try to work in more cardio.


#1611

Sprints !


#1612

You’re right. That might be an after work activity.


#1613

5/25/18

Treadmill:
35 minutes / 357 calories

Back to lifting tomorrow.


#1614

Stair climber/stairs at work.


#1615

Yep, I never take the elevator to my office. The main facility is different. It’s very difficult to get to the stairs and takes special keys.


#1616

Well, you’re halfway there. Just add about 5 or more minutes of stair climber at end of each workout. That’s plenty I understand. (5 minutes is my limit)


#1617

5/26/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 320 x 3, 345 x 3, 380 x 3, 230 x 10, 225 x 10

Crossover (mid-chest)
4 sets x 15 reps x 50

Svend Press:
4 sets x 10 reps x 2 - 35s

Bench felt pretty good today. It was nice to have my son spot me on 380. I tried svend press with two 35 pound plates. It didn’t work because the plates are too large to get a good grip on.


#1618

5/27/18

Tate Press:
4 sets x 15 reps x 40

Kickouts:
4 sets x 15 reps x 35

Cable Extensions:
4 sets x 15 reps x 95

Straight Bar PD:
4 sets x 15 reps x 80

Biceps Gauntlet

Reverse DB Curls:
4 sets x 10 reps x 35

Cable Curls:
4 sets x 15 reps x 85

With the holiday off work I decided to pull on Monday. This gives and extra day of rest. I realized the meet is only about a month away, and I really have not tried a max pull. I’m only really doing for something to do, with no expectations anyway. I’m just looking forward to competing in the same meet as my son. It’s going to be a lot of fun.


#1619

5/28/18

Deadlift (sumo): 135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 3, 405 x 1, 455 x 1, 505 x 1

Conventional:
315 x 5, 275 x 10

Leg Curls:
4 sets x 10 reps x 115

EFX Stepper:
5 minutes / 40 calories

Treadmill:
15 minutes / 80 calories

Two hours and it felt great! I’ve made the decision I am switching from being a sumo deadlifter to conventional, with only a month to go. I have pulled sumo since I started serious lifting in 2011. I’m just not happy with my progress. I feel I have room for improvement conventional. Plus, I really don’t have any expectations.

Since I was there so long both of my kids showed up at various times. I was able to train with both of them. It was pretty cool.


#1620

Good work on the 505 deadlift. How long resting between deads?
No good mornings and rows? Those two things from that Cohn workout you were doing have really helped me.