T Nation

Back...Into the Deep End


#1506

Hang in there, it’ll get better and you’ll be able to train again. Post pictures of your new ab definition.


#1507

More or less.


#1508

Thurs., 11/1: first training in 14 days.

Floor press: 5x1
Close grip: 3x6
Rolling Tris: 4x10
Pulldowns: 6x10
DB cleans: 4x10

Friday:
6" block pull w/mini band:
Up to 4x1
RDL: 3x6
Calf: 4x10
Quad ext: 8x10


#1509

Feeling/looking weak, small(er), flat and dehydrated…
Wore a Velcro belt up high, around the muscle pull/tear area; worked pretty well.

Onward and Upward.


#1510

Indomitable.


#1511

Cool, thanks man…(wonders what it means??)


#1512

Saturday, 11/3
All sorts of squatting stuff tonight; yeah, it looks ridiculous.

ABduct: 3x15
ADduct:3x15
Seat hams: 6x10

Box SQ @ parallel: Up to
1@ 365, shaky after Fri.
3x3@ 315

Back SQ, to para. box:
3x3@ 315

1/4 SQ to pins:
1@ 315, 365, 405, 425

1/2 SQ to pins:
1@ 315, 365, 405

Anderson SQ @ 1/2 depth:
3@ 275, 315
1@ 365, 405, 405

A-SQ @ 3/4 depth:
3x1@ 365

3/4 SQ to pins:
1@ 405…went down, did not come up…

1/2 SQ to pins:
1x5@ 405.

Sat for about…10 mins., before putting it all away.


#1513

I meant to day: You came back. You cannot be kept down. You will continue to progress. You won’t be permanently stopped.


#1514

Now that’s a lot of squatting!


#1515

Yes, yes…I know DCA. Thanks.

Just wouldn’t stop Luc…'cause why should I.


#1516

Tues., 11/6

Push Jerks: 8 sets of this and that, up to;
2x1@ 135
3x1@ 155
1@ 135.
Couldn’t dial it in 100%; didn’t push it.

Close grip floor press: A few sets then;
2x1@ 185
2x1@ 225
2x12 245
Cluster set= 5reps @ 225.

Hammer chest support row:
10@ 135, 185, 225
5x5@ 275
10@ 225
30@ 135

Pushing felt a bit weak tonight, but still good work.


#1517

Thursday, 11/8: Speed pulls ect.
Abs, face pulls, pull-downs
to start…
Sumo w/green mini band:
Up to 12x1`@ 275

Snatch/DL: 6x6@ 225

Pullups: 4x8
Rev. hyper off box: 2x25
Rear cable fly: 2x25


#1518

Friday.
'Standing Abs- 3x15
Pulldowns: 5x10
band stuff.

Smith Inc./ speed reps:
12x3 @ 145

DB flat: up to,
4x6@ 70’s
amrap= 12@ 70’s

Seat cable rows/wide: 4x15
Calf/ ABduct./ ADduct.: 510 each.

Tri. extenstion and DB curls: 3x20 each.


#1519

The strength must be coming back.


#1520

It is Cripp, for the most part… so is my ‘arm volume’ :+1:


#1521

Sunday night; another crazy Squat session.

Wasn’t feeling to strong for my Max Effort night; pumped up the Volume instead.

Normal/competition SQ: Up to-
2x1@ 315. Just all over the place, so I went to some Box work.

Squat/parallel box:
1@ 225, 275 315, 365.
Parallel + 2":
1@ 275, 315, 365, 405.

Front SQ/parallel box:
3x1@ 225
2x1@ 245

SQ/parallel:
1@ 225, 275, 315, 365
405-missed, set it on the rails.

SQ/para.+ 2":
1@ 275, 315, 365, 405.

Box SQ/ wide:
6x3@ 225