T Nation

Back...Into the Deep End


#1586

Tues.: Upper and stuff.

Pulldowns, abs.

Floor press/close grip: warmed up to-
1@ 185, 205, 225, 245

Pin press @ 6" off chest:
5@ 135, 185, 205, 225

Pulldowns: 1x 50
seat rows: 1x50

DB incline:
6@ 30, 40, 60, 70, 80’s

Misc. curls w/DB and bar:
2x25
1x50
1x25.

Lots of band stuff throughout.


#1587

Thurs., 2/7: some SQ and stuff.

Abs, band work, pulldowns, ABDuct/ADDuct stuff.

Box SQ @ parallel: worked up to
3x2@ 135.
10x2@ 185

Fronts to box (same):
2x6@ 135
2x4@ 185, 225
1@ 225, 255, 275, 295
1@ 305= miss to safety.
1@ 305= Good; 20lbs PR on this.
Ended with a bruise on my collar bone (previously broken); no Fronts for a bit.

Decline DB pullovers: 15@ 40, 50, 60.
Decline DB Tri ext. + standing curls: 3x10+10@ 30’s


#1588

Friday.

Abs, face pulls, band stuff.

Push Jerks: Not to good today, did 6x1@ 135 and moved on.
Turned into a pump party, lower/upper.

FreeMotion machines:
Shoulder: 1x100, various angles.
Pulldowns: 1x100, various angles.

ABDuct/ ADDuct machines:
2x20
1 x100
Calf: 10x5
Quads: 5x10/ 1x50
Hams: 1x 50

Band pullaparts: 2 sets to fail
Hammer pulldowns: 5x5/ 1@ 50 drop set.

Back/glute ext: several sets.


#1589

Sunday, 2/10

Abs and face pulls.

4" block pulls:
Sets of 3, Sumo and Con., up to 275 .

Conventional:
1@ 275, 315, 365, 405
4x1@ 365

Mod Sumo: 3’s@ 275, 315, 365, 365, 365

Seat cable row:
20@ 100
15@ 130
10@ 160

Rev. hyper off bench: 2x30

Paused SQ:
2x4@ 135, 185 and 225.


#1590

Tuesday, 2/12: Speed Upper and stuff.

Seat rows, OHP machine…more rows.

Bench: speed sets of 3.
5x3@ 95
6x3@ 135
2x3@ 145
2x3@ 135

Bench singles @ 185, 185, 225, 245.

Decline DB’s:
4@ 50, 60, 70, 80, 90’s
3x4@ 80’s

Seat V-bar cable row:
6@ 100, 130, 160, 190.
Drop set finish, 60 reps.

Band work mixed in, start to finish.


#1591

Thursday

Some Abs, quads, band stuff.

Front SQ:
3x6@ 136
2x3@ 185
2x1@ 225
1@ 255, 285
5x1@ 265, short breaks.

Close stance/Smith SQ:
6@ 135, 185
4x6@ 225. No lockouts.

AB Tri’s + Curls: 3x 15+ 15
Victory raise: 3x15


#1592

Friday, 2/15.

Face pulls, Abs and stuff.

Push Jerks& Presses:
Several sets of 3’s@ 95, 115.
Push Press:
9x3@ 135, working pretty fast.

Bent rows:
3x5@ 135
3x3@ 185

Inc. DB’s:
2x25@ 30’s
6@ 60
5x6@ 70’s
Big finish= 9.5 reps at 70’s.

Cable row stuff: 2 sets of 50


#1593

A lot of varied work, like normal. Someone told my town has more snow right now than Denver. I find that crazy if true.


#1594

Our snow melts off pretty fast, with our Mile High Sun; always has.

And yes, I’m trying not to get to ‘settled’; working at some variety.


#1595

Sat., 2/16.

Apparently, I ignored the lower body stuff I did Thursday; I may have felt it last night.

Abs, pulldowns, and KB swings.

Rack pull, just below knee: worked up to,
2x1@ 275, 315
1@ 355, 405, 455, 475

Rev. hyper off bench: 2x25

V-Squat machine:
6@ 250, 350, 450, 550, 650
20@ 300

Plate crunch: 1x50
Back raise off ball: 1x50
Kneeling hip ext.: 1x50


#1596

Tuesday, 2/19.

Tri’s machine: 2x25
OHP: 6x3, just pumping
Hammer Inc. machine: 6x6 working up.

Floor press: Up to
1@ 185, 225, 245,
3x1@ 235

DB ext. + press:
3x15+15

Hammer seat rows:
1x 100@ 135; switching grips, here and there.


#1597

Thurs., 2/21.
Thought I should do a ‘normal’ Squat today; it’s been awhile.

SQ: warmed up to;
1@ 275, 295, 315, 335.

Pin @ 1/3 depth:
1@ 275, 315, 36 5, 405

Good mornings: 5@ 225, 225, 275

Fake GHR + Glute raise:
3x10+10

V-SQ machine:
6@ 350, 450, 550, 650,
Drop set of 45 reps.

ABduct and ADduct machines: 1x50 each.


#1598

Friday.

Some Abs and face pulls…

Rear delt swings + pull aparts:
2x20+ 20

DB fly + press:
3x15+ 15

Push Jerks:
1@ 135, 155, 165, 175, 185

Hammer pulldown machine:
6@ 135, 185, 225, 225, 225
Drop set @ 50reps.

DB clean/press + curls:
3x10+ 10.


#1599

Sunday, 2/24.

Warm ups, Abs, calf, hams.

DL/regular:
16x1@ 275, every 30 sec. Way to easy.
8x1@ 315, every 30 sec. About 70%…?? still, pretty easy.

Bent rows:
2x5@ 135, 185, 225

Wild circuit Stuff:

back raise @ 50
rev. hyper @ 50
med ball side bend @ 50
med ball slam @ 20
" " " twist wall slam@ 20, both sides
" " "ball slam at wall@ 20

Quad Ext: 5x15
Front SQ:
2x3@ 135, 185, 225
3@ 275


#1600

Tuesday, 2/26.
Warmed up with cable machine; various rear delt and chest fly angles…100 or so reps back and forth

Incline BE:
maxed @205
5x1@ 185

Pec. deck + rear delt:
3x15 + 15

Dips: 6x6
Tri’s machine: 2x25
Front plate raise: 2x20
Seated row: 1@ 20/ 1@ 30
Cable pulldowns: 1@ 100, changing grips.


#1601

Thurs., 2/28:

Mod Sumo/ blue band:
Maxed at 355.
4x1@ 325
3 rep cluster set to finish.

Pull Thru w/ blue band: 5x10, very hard.
Quad Ext: 8x10
DB pullover: 1x50
Back raise: 1x50
Rev. hyper: 23x25
Inc. DB curls: 3x20


#1602

Friday:

Seat row, Triceps machine: 1x50 for both.
Cable fly and rear delts : 1x50 for both.

Bench/ close grip:
Maxed at 255.
6x1@ 225

Decline DB’s:
6@ 50, 60, 70
2x6@ 80’s
AMRAP= 10@ 80’s

ABDuctor + ADDuctor+ hang leg raise:
5x15+ 15+ 5.

Seat row: 1x50


#1603

Tues., 3/5.

Warm up stuff.

SQ/paused (at depth of course)
1@ 225, 255, 275, 285
maxed out at 295.
5x1 cluster set @ 265.

Fronts:
6@ 135, 135, 185, 225

V-SQ machine: 3x15
Back raise: 2x25
Rev. hyper: 2x25
Pulldowns: 2x25
Some Ab work.


#1604

Thursday.

DB press/fly, band stuff…

Floor/pin press:
1@225, 245, 265, 275, 285
5x1 cluster @ 225

OHP + curls:
3x10+10 with bar.

Inc. DB’s:
6@50, 50, 70,
3x6@ 80’s

Rear delt swings: 2x25
DB press: 1x50
Decline Tri’s: 2x25


#1605

Friday, 3/8.

Hams, calf, ABD/ADD machines…light pump.

Full Sumo/speed pulls:
6x1@ 295
6x1@ 275
All rest under 60sec.

BB rows:
5@ 135, 135, 155
3x5@ 185

Standing shrug machine:
2x5@ 225, 275, 315…hard squeeze.

Rear cable cross + Tri’s:
4x10+ 20

Med ball side bends: 1x25 each side.