T Nation

All Out Attack


#1682

Now a lot of world class throwers, Shot, Discus, and Javelin, include a lot of bounding in their work outs.


#1683

Bounding is a better term.

How’s the job going?


#1684

The job is great. I’m super busy.


#1685

7/26/18

OHP:
45 x 10, 65 x 10, 95 x 5, 135 x 5, 135 x 5, 135 x 10

BB Shrugs:
315 x 10, 365 x 10, 405 x 10, 455 x 10

DB Side Raises:
4 sets x 10 reps x 40

Facepulls:
4 sets x 15 reps x 100

DB Front Raises:
4 sets x 10 reps x 50

No after work conditioning last night. My left knee is a little swollen. I think it was from the bounding (aka skipping). I’ll put a brace on tonight and go for it.


#1686

Biofreeze…its kept me alive for years now ! Nice work on the OHP’s… I’d comment on the shrugs but I can’t picture 455x10


#1687

OG, biofreeze sounds like it’s related to cryogenics. 455 is 4 plates and one 25 per side, aka “heavy”.

Back to you Crippler.


#1688

Yep. That’s it. The hardest part is the grip. I was not using raps.


#1689

Probably got a memorable handshake grip too.


#1690

7/28/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 325 x 1, 345 x 1, 400 x 1

Bench Against Band:
3 sets x 5 reps x 225

Today was the first time I have been over 400 in about a month, and after I got sick. It was pretty solid. My weight is also down 15 pounds from an all time high about two months ago.

I ate red meat last night for the first time in a month. My buddy had a bbq and made some great New Yorks. Today will be a tough one two. My wife and I have some college friends coming over for the day. They like good food and drinks.


#1691

7/29/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 340 x 2

Speed Sets:
8 sets x 3 reps x 235

Stiff Leg DL:
3 sets x 8 reps x 235
Bent Rows:
3 sets x 8 reps x 195
Good Mornings:
3 sets x 8 reps x 190
Underhand Lat Pulls:
3 sets x 8 reps x 220

As expected we had a great time with college friends. Now for recovery and getting the diet back on track. I’m grilling salmon and corn tonight.


#1692

Awesome BP Crippler…Sounds like you had an excellent weekend…


#1693

Yep. It was pretty good.

7/31/18

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

Cable Extensions:
4 sets x 10 reps x 100

D-Bar Pressdown:
4 sets x 10 reps x 50

Standing BB Extensions:
4 sets x 10 reps x 70

Poundstone Curls:
100

Cable Curls:
4 sets x 12 reps x 80

Concentration Curls:
4 sets x 10 reps x 50

Reverse DB Curls:
4 sets x 10 reps x 35

Treadmill:
10 minutes / 78 calories

No conditioning last night. I worked late and it was still 100 when I got home. Maybe tonight, if I get home in time.


#1694

100 in Oregon. Yeah, plan around that temperature.


#1695

Washington, but you’re right. Although I hit it tonight. It was 103 when I got home. Unlike Western Washington, we live in the eastern part of the state. It is very dry and gets pretty hot.

I did my normal running and other things that suck.


#1696

Always thought you were in Oregon. Running in 103 degrees and not using straps for 455 shrugs. One tough guy here.


#1697

8/1/18

OHP:
45 x 10, 65 x 10, 95 x 5, 115 x 5, 135 x 5, 145 x 5

Hammer Strength High Row:
4 sets x 5 reps x 3 plates

Hammer Strength Low Row:
4 sets x 10 reps x 4 plates

DB Shrugs:
4 sets x 20 reps x 100

I’m taking tomorrow off work to take my daughter on another college tour. This will probably be the last one.


#1698

8/4/18

Deload Bench:
135 x 10, 185 x 5, 225 x 5, 245 x 3, 315 x 1, 245 x 6, 245 x 6, 225 x 10, 185 x15

Svend Press:
4 sets x 15 reps x 2-25s


#1699

8/5/18

Rack Pulls:
135 x 10, 325 x 5, 415 x 3, 465 x 2, 525 x 1, 405 x 10

Zerchers:
135 x 10, 230 x 5, 280 x 3, 320 x 2, 340 x 1, 225 x 10

Leg Curls:
4 sets x 10 reps x 125


#1700

Digging your Zerchers , Crippler…


#1701

Alternative to front squats?