Tues/12/22
Lower pumping: 8x25
SQ/ paused: 5x5/ 3x3
Touch and go, to box, close stance: 2x5@ 225 and 275
Same box, slow eccentric, touch and pause: 5x5@ 225
Seat leg press: 3x25, hard, controlled reps, constant tension.
Broke out it a hard sweet on the L.P. sets; Quads pumped.
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Wednesday.
Upper warms: 8x25
Pec deck/ rear delt/ curl machine: 1x25 each.
Floor press:
2x12/ 6x3/ paused 1@ 245, 260, 270.
JM press: 2x6@ 135, 145, 135 again.
Thanks, got some ‘sympathy pie’ at work
Sat/12/26
Filing out my Christmas drawers…
Hip thrusters: 5x10/ 1x20
Close stance, BW squats, 6x20-after each set.
ABduct and ADduct machines; 3x20
1 leg press: 4x10 each
Seat/bent calf: 2x25
Hard flexing, constant tension, all the way.
Sunday.
DB’s arms/shoulder pumps: 2x50
Band stuff pumps: 3x25
OHP: 4x5
Push Jerks: 8x2 going up.
Push Jerk: 1@ 135, 45, 155, 175, 190lbs.
Seat DB press: 15@ 30, 50, 60’s
–superset with–
DB curls: 3x10@ 30’s
It’s been 2 months plus, since I’ve tried P-Jerks; not smooth, but I locked it out.
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Crashed after work last night= no training.
Looks like 4 days off in a row for me, then back to it…not bad really.
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Friday/1/1:
Lower (mostly) + 12mins. Cardio (?)
Lower warms: 8x25/ Upper=4x15
ABduct + ADduct machines: alternated 15’s= 3x15 each
Seat leg press + Hams: same as above.
Calf: 5x5 heavy + 50 hops between each set; non-stop.
Bike= 6mins.
1 leg/seat press: alternated 10’s= 3x10 each.
Swiss ball glute + back raise: same as above.
Lying hams: 3x10, pretty hard.
Bike=6 mins.
Standing Abs: 2x25
Sat.
DB press, Bi’s and Tri’s: 3x30
Low Incline w/bench block=3 board: 4x6/ 4x6@ 185 paused.
Close grip, to chest: 3x10@ 135
Standing cable fly: 3x15
Cable Tri’s: 2x25
Mon/1/4
Lower/Back/Abs: 10x25
Rack pulls/4" below knee:
9x3/ 3x1/ 1@ 365, 405, 435.
Straps= 3@ 315, 365, 405
Power shrug from rack:
5@ 225, 275
3@ 315, 275, 275
Face pulls: 3x15
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Weds/1/6
Cable arms + Face pulls: 3x15 each.
DB arms and pressing: 1x50
Flat DB’s 6x15
Standing cable chest/ mid to high: 5x10.
Close grip bench: 6x6@ 135, 30 sec. rest
Seat dip machine: 3x10
Standing overhead cable Tri’s: 2x25.
Lots of hard pump work, hard flexing and controlled reps.
Thursday
2 rounds of 25 each, non-stop:
ADuct, ABduct, Back extensions, Seat leg press.
Sumo/wide:
12x3, warm-ups into speed sets.
8x1@ 315, pulling every 30 sec.
G.M’s: 4x8
Hanging leg: 3x10
Standing cable crunch: 3x10
NHLFTR
January 8, 2021, 3:58pm
2082
I’ve been trying to do more of this kind of training. The slower, controlled reps with lighter weight and higher reps. Easier on the joints.
Tougher
January 8, 2021, 7:59pm
2083
I just wanted to jump in to say I was going back through your log and really like the look of your training. I’ll definitely be checking it out regularly.
NHL- I like the slower eccentrics sometimes, with a hard squeeze/pause at the ‘bottom’…then a driving concentric. And yes, It is a bit of a break for sure.
Tougher- Thanks, I often follow the “just keeping things moving, one way or another” plan
Saturday/1/9
OHP, high pulls, curls: many sets of 10 @ empty Oly bar.
DB Bench + Tri’s: 1x50
DB seated: 2x15/ 2x10, slow and controlled
High pulls: 12x3/ 4x3@ 135
–face pulls/ pull aparts mixed in throughout.
Doesn’t read like much, but pumped up my shoulders/traps/arms pretty good.
Mon 1/11
Standing/single hams: 5x10 each, alternated.
Squat: 6x3/ 4x2, warm-ups + speed sets/ paused 2x1@ 315.
Parallel box: 3@ 275, 315/ 2x1@ 365
Close stance: 2x3@ 315
G.Mornings: 2x5@ 135, 225/ 2x3@ 275
Squat form, not great.
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Tuesday
Went right to a power rack, for Floor Press ect…
Misc. press + Tri’s extensions: 5x5-10 each.
Floor press: 6x6 going up.
Speed/ cluster sets: 3x3@ 225, 205…6x3@ 185. Trying to hit it every 30 secs.
High to low cables: 5x15, very hard squeezing.
DB’s circuit style. 4x10 or 15 each, all with 30’s, going at 10-15 sec. rest
**Seated overhead press
**Standing curls
**Seat overhead/Tate-kinda press
If all that makes any sense(?), super pumped up shoulder, arms, upper-everything
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Thurs/1/14.
Quad focused pumping power (?)
Single leg-press: alternating 10reps, non-stop= 100 reps each side.
Walking lunge, short stride= 100 steps
Tabata- ish, on spin bike: 10sec. hard + 20 sec. cruise= 6mins.
Pretty ‘light’ version, but still…no joke.
Standing crunch + Tri’s: 3x10+10
Kneeling crunch + Bi’s: 3x10+10
Leg Press: 5x15
Hanging leg: 5x5
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Friday.
Pec deck + Reverse fly: super sets: 1x25 each/ 3x15 each.
Decline (slight) DB’s: 2x15/ 2x9/ 2x6@ 70’s/ 6x6@ 80’s EMOM:
lower…pause…punch threw the ceiling; every rep
High Incline DB’s: 30@ 30’s/ 20@ 50’s
Tate press, same incline: 2x10
Reverse/peck deck: 3x15
Face pulls: 1x50
Sweet upper pumps Bro.
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