Back...Into the Deep End

Over the initial ‘hump’ so to speak, with a few good sessions his past week.

***High pulls/ cleans, DL, RDLs, pullovers; Abs and calves.

***Seated hams, hack squats, paused SQ, lateral pump sets, OHP, abs and bandwork.

***Hammer Inc., DB press, seated high incline, pullups; Abs and calves.

Some kind of band work everyday I guess, and misc. stretching this and that’s.

10 days off (training) over being sick; just keep dragging on.

Mon, 2/27: Did some lateral pump sets, pulldown pump sets, seated OHP, super calf pump sets.

Tues, 2/28: Seated hams pump, cable curls, heavy calf 5x8, Power/ V-squat machine for very hard 4x6@ 315, bottom 1/2+ full rom= 1 rep. OHP empty bar- 3x20 pump sets.

Felt alright; cleared out lungs seemed to help :wink:

Thurs, 3/1.

Oly complex with bar and 95lbs.: power shrugs, pulls, cleans, jump shrugs…

High pulls; from hang and floor: 3x3@ 135
Bent row: 3x5@ 185, re-setting, pulled from floor.
RDL: 2x5@ 225
" " @ 275
Pull-ups: 5,5,5,4,3,3,3,3

OHP: 2x5@ 95
5,5,3@ 135
Kneeling cable crunch: 5x10@ 120

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Friday.

Pec deck: 3x30@ 50
Low Inc. DB: 15@ 40, 50.
6x8@ 60’s; pause, punch from bottom.
Drop set to finish; 6@ 60,40, 20@20.

Flat BE (wide); 6x6@ 135.

Quad ext; 15@70, 90
4x15@ 120
1 arm,iso-hammer row (Dorian style); worked to 4x6@ 3plates.
Huge set to finish, both side together; 10x10@ 1 plate, varying grips. Super pumps.

Sat, 3/3.
Abs, Ab/Ad machine: 3x20 each.

Cleans/ high pulls (hang) 3x3@ 95
(floor) 3x3@ 135
High pulls from floor: 10x1@ 135, 30sec rest.
Barbell rows : 3x5@ 135
3x5@ 185
Seat calf: 2x5@ 2plate
5x5@ 3plate
BB curls: 5x10
Ab machine: 5x10

Yes, curls.
Sunday, off from training.

Nothing wrong with curls. I think they prevent injuries like pulls. Good work.

I expected this from the “Fletcher arm gauntlet of Guns” guy.
Thanks, it’s just another body part that has work to be done. Things are coming (back) together with my training, so at least that is positive.

New schedule, may start next week.

Work is: Sat- Weds, 7am to 4pm (+ or -)

Training will be: Mon, Tues-- lift.
Weds --Off
Thurs/Fri/Sat- lift.
Sunday --Off
Evenings after work; late morning (?) on days off.

New job, a raise, new pain, a car next week…that’s about it.

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Monday, 3/5

Seat machine lateral pumps: 2x20@ 50
10x6 @ 70 w/ 30 sec. rest.
Mid-inc. smith: Up to 8x3@ 155; explosive.
Seat Iso-rows: Single arm, 6x6@ 3 plates; big finish, 30@ 1plate.
Flat DB press: Up to 6x6@ 70’s. Paused then punch; very nice straining here.

Front plate raise, to overhead: 2x10@ 25 and 35.

Weds., 3/7.

Abs, facepulls, pullaparts: 3x10

DB mid-fly and press: 2x15 each@ 25’s
10 each@ 40, 50, 50, 30.
Smith mid-incline: 2x10@ 135
10@ 155
3x3@ 185, blast up.
3x6@ 155, smooth tension
DB flat, paused: 6@ 60, 70
4x4@ 80’s
Drop to finish: 4@80, 60, 6@ 50, 40. Made my hands shake.
Pull overs: 10@40, then 5x5@ 40 w/ 10 second re-set between.

Thurs., 3/8.

Power shrugs, high pulls, cleans (from hang and floor); 3x3 of everything@ 95.
High pulls and cleans, from floor: 3x3@115.
Bent rows, dead stop: 2x5@ 135
4x5@ 185.
RDL (con. and sumo): 3x3@ 225.
cons; 5@ 275
3x5@ 315
Sumo (wide) 2x5@ 185
OHP: 5x5@ 95

Friday.

Cable crunch, face pulls, rope pull downs: 3x10 super sets.

Ab/Ad machine: 3 sets up to 3x10@ 130 each.
Calf: 5x5@ 225.
DB press, high Inc.: 12@ 30, 40, 50/ 3x12@ 60’s. Did 50 pull aparts after first 3 sets,
Hammer Iso-high rows: 20@ 45, 12@ 70.
3x6@ 95.
3x8@ 70. All weights = per side for rows.

Those last 3 days went very well; starting to get back some work capacity.
Some heavy DB work and Ab stuff also.

I really needed this breath of fresh air, with my training at least.

Looks like you’re working your way back up. You feel doing pull downs with a rope hit the lats more?

Hello H.
I’d say yes. It’s just a straight arm pulldown, with a different ‘handle’. A total body brace from the floor all the way up. Those 3 moves, done as a giant set, really pump/warm me up before more upper body work.

Sunday, 3/11.

Abs, lying hams, quad ext.: 5x10 of each.

SQ: Up to 2x3@ 185 & 225
1@ 225, 255, 28
parallel box-5@ 225, 275
3x5@ 295
Leg press: 5x15@ 500.
Seat calf: 3x15@ 2plate
DB pullovers: 3x20@ 40.

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Mon., 3/12

Shoulder pump party: 5 moves, 10 reps each, 3 sets.

Band work, waiting for a rack.

Push press: About 10 sets, up to 10x1@ 155; 60 sec. rest.

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Weds, 3/14

Abs, face pulls, various laps in gym.

DL: Worked up to 3x3@ 345
2x5@ 315
RDL: 2x6@ 225
Bent row: 3x5@ 185
5x1@ 205, 60 sec. rest.
AB/Ad: 3x15 each.

Thurs.

Abs 5x10/ pulldowns 3x30, band work.

High Incline: 2x3@ 175/ 3x5@ 155.
BE: 5x3@ 185
DB flat: 4x6@ 70’s
pull ups: 8x3, 1 min rest

Friday, 3/16

Laps, lying hams, Abs.

SQ (parallel box); 3@ 225/ 275
5x3@ 325
Close stance/box; 4x6@ 275
OHP: Up to 5x3@ 155

Did some calf work X2 days; misc. other stuff.

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