T Nation

Back...Into the Deep End

Thurs/7/8

Abs, low back, rev. hypers, upper back: 2x20 each.

Box SQ/ wide stance:
warm-ups= 10x2/ speed sets= 10x2@ 295, 30 sec. or less rest.

Speed pulls/medium band: 12x1@ 275
Pendlay rows: 5x10@ 185
Seated Hams: 1x50 pumps, then 5x5 very hard.
Seat calf: 1x50/ 5x5, same as above.

2 Likes

Sat/7/10.

Pec deck + reverse fly: 4x15 each, plus band stuff.

Flat BE/ close and wide grips= 4x8 each.
High pin press: 3@ 185, 225, 35, 55, 75, 285.
Power shrugs:
5@ 135, 55, 85, 205
3@ 225, 245, 275
Inc. Tri’s extensions: 5x10

2 Likes

Tues/7/13

Warms: 8x15

Squats (like, real Sq’s) 6x5
Anderson/pins at 1/2: 1@ 315, 65, 85, 405/ 3x1@ 385
Speed pulls: 6x3/ 8x1@ 315

3x10 for all:
-handing leg raise
-back raise
-rev. hypers

2 Likes

Weds/7/14

Warms: 8x25

Decline Db’s: 2x15/ 2x8/ 8@ 70, 80, 90, 80, 80
Floor press: 3x8/ 3@ 185, 205, 225, 45, 255./
Floor/close grip: 2 cluster sets of 3x5@ 185.
CAlf: 2x25
FAce pull: 2x25

1 Like

Thursday/7/ 15

2 wisdom teeth pulled=…4 days off work, who knows how much off training.

Super… :unamused:

Tues/7/20

Dentist + 6 days off= 5-6lbs leaner and dehydrated a bit.

Did some pumping tonight.

Hams and calf: 2x20 each.
Seat leg press: 4x20
Calf then Hams again: 2x20 each
ABduct and ADduct machines: 2x20.
Leg extensions: 2x20
Tri’s and Bi’s: 1x50, rest/pause set for each.

3 Likes

Weds/7/21- Another pumping party.

Misc. Upper cables and Barbell= 8x15/ 6x10.

Hammer Inc.: 6x10.
Hammer pulldown: 6x10
Rear delt rows: 3x15
Tri’s pushdowns: 3x15

1 Like

Sat/ 7/24.

Warm-up pumping stuff: 10x15

Bench: speed sets= 8x3/ then 8x3@ 185.
Hammer Inc.: 6x6
Overhead Tri’s machine: 6x10

1 Like

Sunday-

Messed around/ did some lower body stuff in my buddy shed.
Didn’t amount to much, for me.

Mon/7/26

Standing, single Hams: 5x10 alternating/ 5x5 same
Leg extension: 2x30.
Calf: 2x20
Seat leg press: 1x50
(different) Seated leg press: 5x10 + 50 bodyweight Sq to finish.

Cable pulldowns: 1x50, changing grips/ 1 arm stretch/side crunch= 3x10 each.

Slow, grinding negatives, all over this workout.

2 Likes

Tues/7/27

Misc. warms: 10x15.

Incline/close grip: 8x8
Floor press/comp. grip: 3@ 185, 225, 250, 2@ 270/ 3x3@ 245
Wide grip: 2x20@ 135.

V-bar pulldowns: 15/ 10/ 6x6
Seated wide rows: 5x15

2 Likes

Thurs/7/29.

Warms: 8x10

Rack pull/4" below knee:
-4x1@ 275/ 315.
-1@ 365, 405, 435, 465, 435.

Deficit pulls@ 2": 6@ 225, 275, 315, 315.
Snatch grip/Power shrugs: 2x3@ 185, 225/ 3@ 275, 295, 315.
Bent rows: 5x5@ 225.

2 Likes

Sunday.
Shred Shed Training…at my buddies.

Rev. hypers, RDL and Squat= warm ups.

SQ/close stance:
5@ 135, 185, 225, 245/ 5x1 cluster @ 275

SB split Sq: 3x10

Messed around, otherwise helping him with Squats-he’s about 7 weeks out.

1 Like