T Nation

Back...Into the Deep End


#1566

Good stuff here. All the best for 2019.


#1567

He looks beautiful and eeevil at the same time. Congratulations on being adopted.


#1568

Sun., 1/6.

Con. DL @ 4" blocks:
1@ 315, 365, 405, 425.

8" blocks= just below knee:
315, 365, 405.
RDL:
3x4@ 315
5 rep cluster @ 365

Bent row: 3x15@ 135

Leg press:
15@ 300, 400, 500
5x15@ 600 w/ 30 sec. rest.

DB curls: 8 sets of something.


#1569

Monday.
Max Effort/ Upper pumping…

Abs, face pulls, pull downs.

ABduct/ADuct machine:
Alternated 20 reps, 1 non-stop set of 200 reps.

Floor press: up to
1@ 225, 246, 265…quite a strain.
4x1@ 245

Close grip/floor:
6x4@ 185; 30 sec. rest.

Iso. high row/pulldown:
20@ 135
10@ 185, 225, 275
30@ 185 w/straps

Decline DB Tris: 3x15
decline DB pull overs: 30 @ 30lbs, after last set.

Super upper body pump; felt good.


#1570

Thurs., 1/10: Lot-O-Squats.

Abs, face pulls…

Front SQ:
2x6@ 135, 185
1@ 225, 245
3x3@ 225

Box@ para./ competition stance: Up to-
1@ 225, 275, 315

Plus "2: 1@ 225, 275, 315
Plus "4: 1@ 275, 315, 365
Plus "6: 1@ 315, 365, 405 435
2 reps @ 455.
Horrible walk-out, but the squat part was pretty solid.

Shoulder pumps: 2 sets of misc. DB’s for 50-60 reps
Decline Tri’s ext: 3x15
Decline DB pullovers: 3x15
Standing abs: 3x15


#1571

Sat.; Wanted Max Effort/ Upper.
Shoulders and elbows, wrecked and sore from work; painfully so. Tried some OHP but, called it pretty quick.

It turned into a pump party instead.

Tris’s and face pulls: 3x10 each.

1 set of 50 reps of:
calf, hams, Abduct, Adduct, cable rows, cable ohp.

Seat Quads: 5x10, hard, short rest.
Seat Hams: 5x10, hard, short rest.
More Abs and misc. band work @ many, many reps.


#1572

Tues., 1/15.

Pulldowns: 1 set of 40
ABduct: 1 set of 100
ADduct: 1 set of 100
Bike: 5 mins hard pumping…

SQ/parallel box with wide/comp. stance:
Worked up to about 16 reps @ 275/315, changing stance…

Sumo pulls: 6x3@ 275
Lots of band stuff as I went along…

Quad Ext: 10x10 with 30 sec. rest.
Some mobility BS, then just left…


#1573

Sat., 1/19…some leg stuff.

Seated Hams: 10x10 pumping
Bike: 5 mins of quad pumping…

Paused SQ:
2x4@ 135, 185,
2x2@ 185, 225, 285

Fronts: 3x6@ 185
Close: 3x10@ 185

Rev. hyper, off box: 2x25
Leg extension: 10x10, more pumping w/short rest.

Bike: 6-8 short, hard ‘sprints’, pumping stuff up.


#1574

Sunday.

Used my BenchBlokz (?) tonight. I have the 1-5 bored press version, which will take a bit to get used to.

Floor press w/block:
3 board:
2x1@ 185, 225,
1@ 245, 265, 275

Top 1/2 pin press:
1@ 185, 225, 255, 285
1@ 305

Seat cable row: 1 x50
Seat dip machine: 3x15
DB incline press: 6x6 going up.

Abs: 8-10 sets, while watching football.


#1575

I have a BenchBlokz as well. I really like it, although I have not used it in a long time.


#1576

I also have my ergometric bycicle close to the TV to watch news, series, etc.


#1577

Yup. The Block is a fun ‘tool’; so is that Ergo-Bike I imagine…


#1578

Weds., 1/23: Leg pumps.

Bike: 2 mins.

ABduct/ADduct, same for both machines:
2x20
10x6, working up hard.

Bike: 2 mins

Seated Hams/ seated extensions: same for both machines:
2x20
10x6, working up.

Bike: 2 mins.

Hack SQ:
2x20 empty
5x10 working up.

Bike @ 2mins.

Did some decline tri’s, extensions and presses at the end…


#1579

Friday, pressing and stuff.

Face pulls, Abs, rows: 3x15 of each.

Incline:
worked up to 1 @ 205…pretty slow.
Switched to a 3 board press:
1@ 185, 205, 225.

Med. incline DB:
6@ 50, 50, 70,
2x6@ 80’s
Drop set= 4@80 + 20@40’s

Seat Hammer rows:
10’s @ 135, 185, 225, 275, 275
Drop set= 46 reps total…working back down.


#1580

Sat., 1/26.

Warmed up with 10-12 sets of 3’s on squats; paused, wide…pull throughs and misc. band stuff for shoulders…

SQ: 12x1@ 275 EMOM

Good mornings to pins:
5@ 135, 185, 225
3x5@ 275

DB pullovers: 1x50@ 30
Rev. hyper: 1 set of 50


#1581

Tues., 1/29:

Hammer Iso-Bench
2x8@ 135, 155,
2x5@ 175
2x3@ 225

Dips: 10x5, EMOM.

Mid-Inc. DB’s:
2x15@ 30
6@ 50, 60’s
4x4@ 70’s

Tri. extensions/ curls, super sets. (same bench)
3x15 + 15 @ 20’s

Pulldowns:
2x20
Drop finish= 10+10+ 50


#1582

Weds; a little leg stuff.

Abs, face pulls, Bike 2 mins.

ABduct and ADduct machines: same for both
1x50
12x6, up 10 sets, down for 2.

Bike 2 mins

Calf and leg extensions; same for both
12x10; up 10 sets, back down for 2.

Bike 2 mins.

Shrug machine:
4x25@ 135, 15 sec. rest between


#1583

Thurs., 1/30: Upper.

Abs, pressdowns, face pulls…band stuff.

Close grip Inc:
2x3@ 135, 155
2x1@ 185
1@ 205; a miss, racked into the lower pin.
4x3@ 165

Decline DB’s:
6@ 30, 40, 50
4@ 70, 80, 90’s
3 reps @ 100’s
90 was shaky, but I just had to go 100’s. A couple guys seemed to be waiting for a possible shit-show, but… they went up. Not pretty, but the first 100’s I’ve ever pressed.
I’ll take it.

Hammer-Iso pulldowns:
6@ 135, 185
4@ 225, 245,
Drop set for 30 reps

Arnold press: 1x50
Rear delt swings: 1x50


#1584

Friday; lower and stuff.

Abs, Tris, band stuff…leg swings ect.

Squats: 3x3@ 135, 185

SQ to pins: going with 1/3 depth.
3@ 185, 225, 275
2x1@ 315
1@ 345, 375, 405, 435.
Un-rack 455 with 10 sec. hold.

AMRAP: 7reps at 405.

Leg Press:
15@ 300, 400
10@ 500
4x10@ 600

Drop set finish: 10+10+ 15+ 25reps

DB pullovers: 3x15@30.

Pretty well done after this


#1585

Mon., 2/4: pretty busy, did mostly lower.

ADduct, ABduct, hams, calf: 3 sets of each.

Box SQ/ wide and conv.: warmed up to-
Con: 5x1@ 315, every minute.
Wide; 5x1@ 275, every min.

Lying Hams: 8x6, working up hard.
ADduct and ABduct: same as above.
pulldowns: 2x25
Decline pull overs: 2x30