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…