T Nation

Back...Into the Deep End


#1486

#1487

#1488

Sunday, 9/30: ME lower.

DL off 6" blocks.

Did around 8 sets, sumo/conv…with a band, and warming up.
2x1@ 275
3x1@ 315
1@365
1@ 405- 1st vid.
1@ 435- 2nd vid.
1@ 455 (missed)
3x1@ 385

Box SQ:
3@ 225
5x1@275

Abs: 3x15
Lying hams: 3x15


#1489

Monday; DE Upper.

Abs: 3x15

Inc. BE: Wide, med., close grip:
4x3@ 135 of each.

DB power fly: 6x8, hard.

Flat DB/ hammer grip: strong lockouts.
4’s @ 60, 70, 80, 90, 90

Wide seat cable row: 3x15
Pull aparts: 5x20, hard
Seat DB’s: 2x30@ 30’s
Cable crunch: 5x5, very hard.


#1490

Thurs., 10/4; DE Lower.

Abs & face pulls: 3x15 each.

DL: 8 sets @ 225; Con./ Sumo.
Con. stance, with green band:
3x1@ 335. Slow
9x1@ 315; better/quicker.

Box SQ, parallel:
2x3@ 185 & 225
4x3@ 275
Very quick.

Face pulls: 3x15
Straight calf: 3x15
Lying hams: 3x15
Abs: 3x15


#1491

Friday, ME Upper.

BE/ pin press: 6 sets up to;
2x1@ 225, 245
1@ 275, 295, 305
3x1@ 275
Pins set at middle of ROM.

Close grip; AMRAP @ 135:
set of 25, then 20.

DB Inc: 15’s @ 30, 40, 50, 50.
Hammer machine pulldowns:
8@135, 185
4x6@ 225
AMRAP @ 135= 25 reps.
Rolling Tris: 3x15
Abs: 4x15


#1492

Great work mate, looking beastly in the vids!


#1493

Thanks Luc, I’m working on it.


#1494

Sat.; a little pumping.

Standing Abs: 3x15
Rope pulldowns: 3x15
Straight calf: 3x15
Hack SQ: 1 set of 60, no weight.
Leg ext.: 1x20/ 8x8
Seat calf: 5x5
Seat chest press: 5x10
DB fly: 2x20
Standing Abs: 2x20

Rolled through all this, moving pretty quick.


#1495

Sunday, 10/7: ME lower.
Short session; just heavy(ish) work.

Abs: 8x10, various.

Front SQ/ to low box:
8x3 working up to-
1@ 225, 225, 255, 285
4x1@ 255.

DL/ 6" blocks:
8x3 Con. and Mod Sumo, working up to–
1@ 315, 365, 385, 415.

Played with bands at lower weights; showing my lifting pal.


#1496

Thursday, 10/11.
Max/Upper

Warm ups:
Abs; 3x15
face pulls: 3x15
Tried some hanging (from pull up bar) leg raises: 3, 3, 3.

Floor press: Up to 1@ 225,225, 235, 245, 265
3x1@ 245
Close grip: 3x3@ 225

Seat DB cleans: 4x10
Seat machine rows: 6x6
Rolling Tri’s: 4x15
Cable rear fly: 4x15
Abs: 5x10


#1497

Friday, Max/Lower.

Warms:
Standing Abs, pull down pumps, back raise: 3x15 Each.

DL/ green mini band:
Up to 1@ 275, 275, 315, 365
4x1@ 355

High box SQ: 3 @ 275, 315.
3x1@ 365
Close stance/low box: 3x3@ 315
Lots of band work, more Abs.

Short but good.


#1498

Sat., 10/13.
Upper volume/pumping stuff.

Warm ups=2x30 of:
push downs
pull downs
rear delt fly
abs
calf
back ext.

Push press/jerks: 6 sets of each.

Push Jerks:
1@ 135, 135, 155
3x1@ 185 PR.

Rolling Tris/ decline: 3x10/ 30@ 20’s
DB Inc.: 3x15
Abs: 5x10
Rear delt machine: 3x10


#1499

Sunday Night: DE/Lower.

Warms:
Abs: 5x10
face pulls: 5x10

Mod-Sumo w/green mini:
Several sets up to;
3x4@ 245; cluster sets w/10 sec. re-set. Got quicker and quicker; heavy singles next time.

RDL: 4x6@ 275; smooth, hard squeeze.

Super set:
Band pullthroughs: 5x20
Hanging (pull up bar) leg raise: 5x5

band pull aparts: 1 set of 150, continuous.


#1500

No lifting for 3 days.

Thurs/10/18
ME/Lower

Warm up:
Abs/ face pulls/ band stuff: 4x15 each.

Box SQ/parallel: Several sets, up to;
1@ 275, 275, 315
1@ 345= max for today

+4" above para.:
1@ 225, 315, 365, 405
1@ 435
3x1@ 395

Block pulls/ 4" below knee:
1@ 225, 225, 275, 315, 365
1@ 405, 455.
3x1@ 405

Seat Iso-row: 4x15
Glute Ext.: 4x15
Abs: 3x15


#1501

Damn, has your work volume ticked up?


#1502

Yeah, Thursday was a bit much…
Ran me into the ground, ended up getting sick by Sat. morning…probably not lifting until this coming Thursday. Coincidence or not, I didn’t eat enough to help recovery, that’s for sure.


#1503

Sunday, 10/28.

***No lifting for 10 days; got the flu. Good.
***Probably an infection in lungs; take these pills; great.
***Maybe shop-vac your lungs if that doesn’t work; super.
***Pulled/ “small tear” left, below ribs/ deep in muscle from coughing ect.; seriously?
***Can’t sit, stand, lay down, move or breath without some pain; come on man.
***Lost around 15 lbs., not lifting, eating much…dehydrating and stuff.

Great update;
F**K you October.


#1504

Wow! Hope you get to feeling better soon!


#1505

I’m wondering if I caught something too. Take care of yourself and get better.