T Nation

Back...Into the Deep End


#1526

Wedsl, 11/21: Speed/Upper…kinda.

Warmings:
3x10 of each-
Tri’s, Abs, pulldowns, laterals.

OHP/push press: worked up to-
8x3 of each @ 115. 135# slowed down quick; dropped to 115 for most sets. An odd choice, but really lit up my shoulders/upper back.

Flat DB/hammer grip:
6@ 50, 60
3x6@ 70’s

Lying hams:
2x15
3x10

ABd/ADuct machine:
moving back and forth, 15 reps each, 90 reps total…1 giant set.

Abs: 5x10


#1527

Sat., 11/24

Warm-ups:
Abs, Tri’s, back raise.

Mod Sumo/speed pulls w/mini band:
4 x 4rep cluster sets; 20 sec. between reps; 60 sec. between sets.
275 on the bar.

Bent rows:
2x5@ 135
2x5@ 185
2x3@ 225
2x5@ 185

Thick band pull-through:
3x20
1x40

Thick band crunch:
2x30

DB incline+ curls:/ super sets:
3x10 each at 30’s

lay down Tri’s: 2x20


#1528

Sunday.

Some kind of warm-ups.

Floor press: up to
1@ 225, 245, 265
3x1@ 250

Incline pin press:
2x4@ 135
4x4@ 155

Hammer Strength/seat row:
2x15@ 135
4x15@ 185

Press/push downs; 3 grips during every set.
3x30


#1529

Tues., 11/27

Warm-ups/ waiting…
2-3 sets of the following;
Abs, quad, back raise, face pulls, Abductor, leg swings…

SQ/paused @ depth: 10-12 sets warm/working up.
2x1@ 225
1@ 245, 275, 295
1@ 315= 20# PR.
5x1@ 275, 30-40 sec. rest.

V-Squat machine:
6@ 200, 300, 400, 500.
3x6@ 600
AMRAP= 11@ 600


#1530

Friday, 11/30

3x10 of; Abs, pulldowns, rear delts and Tri’s.

Push Jerk: 8 sets, getting loose/tight, up to…
3x1@ 135
5x1@ 155
3x1@ 135
Not great at 155#, didn’t push it.

Hang/high pulls:
3x3@ 95
3x3@ 135

Bent rows:
3x10@ 135

DB Inc. + curls, supersets:
5x10@ 60’s + curls @ 30’s


#1531

Saturday Night Trap Bar Party…

Trap bar/DL off 4" blocks.
10-12 sets of RDL, rows, shrugs…then worked up to:

2x1@ 315
2x1@ 365
1@ 405, 455
1@ 495. Couldn’t fit any more on the (short) bar. I thought about ‘resting’ 5 more lbs. on top, but I’ll do 500+ another time.

Trap bar, working back down:
3@ 405

RDL: 2x6@ 315

Bent rows: 3x10@225

Shrugs: 1 set of 20.

DB pullovers:
2x20@ 30.
2x15@ 40


#1532

Sunday, 12/2

Had a thought at the gym. Turns out, the (short) trap bar I used is 50lbs. So I did have 500lbs,on the bar, for my last pull Sat. night.
I’ll take it.


#1533

Sunday night.

Abs, rows…

Squats: 8-10 sets of misc.; close, wide, to a box ect…then the following.

Close stance to box: 5x3@ 275; tired after Sat. night.

Speed sets: close stance to box@ parallel.
4 sets of 3 reps @ 185: started set at every 30 secs.
2 mins. between ‘clusters’. Trying to get closer to some ‘true’ Westside speed work.
Not to bad.

Flat DB’s:
2x6@ 40
6@ 45, 55, 70
6@ 80’s and 90’s; PR here=never tried 90’s
3 reps at 100’s…because I just had to. No help, kept them moving, arms shaking all around.
Felt very good I must say.


#1534

Tues, 12/4: Speed BE and stuff.

Seated cable row: 2x 30 or 40

Speed BE on a box: warmed up, speeding up along the way.
4x3@ 135 w/20sec. between each triple.
60 second between rounds.
3 rounds total= 12X3@ 135

Rolling Tri’s/decline bench:
30@ 20’s
20@30’s
10@ 40,50’s
25@ 30’s; fried after this.

Hammer Strength pulldown/ chin grip:
15@ 135
15@ 155
6@ 185
4x6@ 225
25-30 reps @ 135 w/straps: lost track here, just trying to keep pulling.


#1535

Thurs., 12/6: Max/Lower

Standing abs,back raise, lying hams, face pulls: 3x15 or so.

Mod Sumo, from floor: worked up to
2x1@ 315
3x1@ 365: not to good.

4" blocks: 1@ 315, 365, 405, 405.
8" blocks: 1@ 365
5 rep cluster @ 405

Mod/RDL: 3x6@ 365

Bent rows: 5x3@ 225

More Abs, band work, easy OHP…other stuff.


#1536

Friday: Max/Upper

Abs, curls/tri’s, light OHP…

Incline from low pins: worked up to
2x1@ 135, 155
1@ 175, 185, missed 195
3x1@ 185

High(er) pins:
1@ 135, 155, 185, 205
3x1@ 215

Low incline, to chest:
4’s @ 135, 155.
4x4@ 185

Flat power fly:
3x15@ 30’s

Hammer strength seat row:
left and right together;
30@ 135
15@ 185
1-arm= 2x6@ 225, 275
Both arms:
20reps @ 185
50 reps @ 135


#1537

You are always packing on a ton of work. Impressive.


#1538

Thanks Cripp.; I have my moments.


#1539

Saturday night; a little extra stuff.

Hack SQ: 10x10@ 135 EMOM w/ hard flexing.
Seat Tri pushdowns: 5x10 heavy.
Quad ext: 5x10 heavy, every 30 secs.

Push Jerks: up to
2x1@ 135
1@ 155
3x1@ 175
3x3@ 155; cluster sets w/ quick re-set (no re-rack)

Seated Triceps machine was great; good alternative to assist-dip machine.


#1540

Looking strong Eric. You do pack a lot into a workout. After 30-40 minutes I just run out of gas (mentally and physically).


#1541

Thanks NHL. Feels like I’m getting the hang of (some) Westside training.


#1542

Sunday, 12/9; Max Effort/ Lower.

Short but Hard…

Box SQ: warmed up on 4" below, parallel, and 4" above box heights; box +/plates.
Sets of all, going up to 135/155. Then did the following.

Parallel:
3’s at 185, 225, 245.
1@ 275, 295, 305. That was it.

4" above Parallel:
1@ 225, 275, 315, 345, 365
3x1@ 315;

GoodMornings: never really tried these; maybe once with empty bar (?) Been watching some good vids, felt pretty good with my technique.
Did these to pins, above parallel.

6@ 95, 95, 135,
3’s@ 185, 225, 275 and 315. Probably heavier than I should’ve gone (for 1st time). I felt very strong and stable all the way up (but it was hard for sure).

Good hard work overall.


#1543

Cool. I hope Westside works well for you.


#1544

Thanks. I like doing heavy work, more often than not…usually :wink:


#1545

Tues., 12/11: Speed/Upper and stuff…

Super pumps:
laterals, shrug, seat rows, ohp.

Speed BE: flat bench (like, actually bench pressing…)
4x3 reps, 20sec. between triples at 135.
3 rounds w/60 sec. between rounds.
So, did 12 sets of 3, quick and tight, right around 10 mins or so.

Inc. DB press:
6@ 50, 50, 60, 70.
9@ 80’s

Lying DB tri’s:
5x10

DB seated cleans:
3x10

Straight and V-bar pulldowns:
Super pumps with 30 reps of each.