T Nation

Back...Into the Deep End


#1466

Regarding Bench:

I have been pushing (hard) flat/incline DB pressing, plus OHP. Now, I’m putting that strength, back into regular benching.

Squat (near) max tonight…plus some Bi/Tri. pumping, just for fun.


#1467

Sunday; Squats plus.

SQ:
Worked up to-
2x1@ 225
1@ 275, 295, 315.
Called it there. Had 325 (sad) but this served my purpose tonight.

Hip thrusters:
5x10@ 185

Lying Tri. ext/ standing curls; super set w/easy bar.
10 each @ 55, 65.
3x10 each @ 80
Sweet pumps Bro.


#1468

So, starting over once again.

SQ: old max (meet) 380
Last night= 320

BE: Old= 280 (paused/gym)
Now= 255-260

DL: Old= 430
Now= 390

The ‘new’ are just right for planning purposes so, Onward and Upward.


#1469

Tues., 9/11

Seated cable rows:
8x8@ 100

Inc. BE:
2x3@ 135, 155, 175
4x5@ 155

Flat DB press:
6@ 50, 50, 60
3x6@ 80’s

Pull ups:3,5, 3; not tonight.

V-bar pulldowns:
10@ 85, 100, 115
6@ 130, 145
4x4@ 160
Driving elbows down w/hard squeeze at bottom.


#1470

Thurs., 9/13

Cable crunch: 2x20, 5x5
Seated hams: 6x8
Adduction: sets of 30, 20

SQ/ close:
2x6@ 135
3x6@ 185
3x6@ 225

Hack SQ; total weight listed.
50reps @ 45
6x8@ 225; 4 count down, blast up.
Drop set- 10@ 225, 135…20@ 45.

Rolling Tri. ect; trying something new.
10@ 15, 25, 35, 45.

Flat DB fly:
5x10@ 30’s
Seat calf: 5x10


#1471

Friday; some pulls.

DL/ 3" blocks:
2x3@ 225
2x3@ 275
2x3@ 315
1@ 365
5x1@ 385 (current max from floor).

RDL: 4x3@ 315

Band pull-through: 5x10, very hard.


#1472

#1473

Sunday night: something like a box squat.

SQ/ parallel box:
2x1@ 275
2x1@ 315

Above parallel; in video.
1@ 365
1@ 405
1@ 425 (video)

Rolling Tris: 2x30
Seat cable rows: 2x30

Did the ‘sitting back’ part pretty well, until 405/425. Good to feel the weight at least.