T Nation

Back...Into the Deep End

#1606

Sat., a little upper body pump.

Abs, Hams.

Hang/high pulls:
8x1@ 95, 115, 135

Hammer Inclines: 5x15
Cable rear fly: 5x10

DB Tri ext.+ curls:
3x10+10

#1607

Sunday, 3/10

Misc. warm ups.

Squat from pins; top 1/3 I’ll say.
1@ 275, 315, 365, 405
1@ 435, 455

Comp. stance/parallel box:
2x4@ 225, 275.
4x2@ 315, short rests.

Seat calf: 8x5,going up
Hack SQ: 1@ 30
Pullovers: 2x20
Pulldowns; 2x25

#1608

Tuesday, 3/12. Some pressing and stuff.

Shrug machine: 5x10
Band stuff
Pec/rear delt fly: 5x10 each.

Inc. BE:
Maxed at 215
6x1@ 195

Decline DB’s:
4@ 50, 60, 75, 85, 100’s

Hammer pulldown mach.:
4x10
1@ 30

FreeMotion cable pulldowns: various grip/angles.
1 set of 100+; hit 100, and kept going.

Sweet upper body pumps…

#1609

Weds: Lived through the Arctic Shark-Nado that hit Denver ect.
Camped out at work from Weds@ 7am to Thurs@ 10am…
No lifting Thursday.

#1610

Friday, 3/15.

1@ 50 of:
ABD/ ADD machines, hams, quads, and some back raises.

Parallel box/ wide stance/ speed reps:
4x2@ 135, 185
2x2@ 225, 275, 295

Box +3":
1@ 295, 315, 365
3x1@ 385

Fronts to parallel box:
4@ 135, 185, 225, 275

Rev. hyper: 1x50
Swiss ball crunch: 1x50
Back raise: 1x50

Quad Ext: 5x15
Pullovers: 1x50

#1611

Saturday.

Abs and seat rows…

Shoulder DB pumps: 2x40

OHP: 6 sets then 3x5@ 135

Cables, chest fly + rear delt fly:
4x10+10

Shrug machine: 2x25
Back Ext: 2x25
Swiss ball Ab circuit: 50 reps
Dead hangs: 2 for ???

#1612

Sunday, 3/17.

Some kind of warm ups…

Speed pulls/conventional w/ black medium band:
16x 1@ 275…because 12, just wasn’t enough.

Alternating:
Pull ups: 5x5
Pull throughs: 5x10, very hard extension.

Quad Ext:
9x8, working up.
Drop set finish= 50 reps.

Seat cable row: 1x50

#1613

Tues., 3/19

Band stuff, and long plastic tube stuff…

Push Jerk:
3x3@ 95, 115
10x1@ 135, every 30 secs.

Decline DB’s:
6@ 50, 60, 70, 80.
4@ 100’s. A 5th rep would not have come out off the chest.

Cable pull/row machine: 1x50, various grips.

Dip machine: 1x50.

#1614

Sunday, 3/24: past 3 days off work/ past 3 days on training.

#1615

Thurs., 3/21; misc. warm ups.

Block pull/ mid shin: Up to-
1@ 365, 405, 425
2x1@ 405

Block/mod sumo:
2x3@ 275
1x3@ 315, 365
3x3@ 405

Standing chest support row:
6@ 200, 250, 290, 330.
30@ 200, with brief stops.

Abs, calf, and some rolling.

#1616

Friday:
Abs and face pulls.

Floor press: up to-
1@ 225, 255, 265, 245, 245

Close grip:
6@ 135, 135, 185
2x6@ 205

Seat OHP: 5x10
Seat rows/wide: 2x50
Tri’s: 2x30

Pull aparts/ misc.: 100+

#1617

Sat., 3/23:

3-4 sets of:
Abs, ABDuct/ ADDuct, calf, quads, low back…

SQ/ close stance/ parallel box:
2x6@ 135, 185
6@ 225, 275, 295

Rack pull/mid shin/ snatch grip:
2 sets then,
3x5@ 315

Hack SQ; 3x15
Quad Ect: 3x15, 1@ 50
Calf: 3x10
Tri’s + curls: 3x15+15.

#1618

Tuesday,3/26.

Wide box SQ/ parallel:
Speed reps: 4x2@ 275, 295

Singles @ 225, 275, 315, 365

Mod sumo/thick band:
Speed pulls;
2x1@ 225
3x1@ 275, 295.

Wide sumo, from floor:
3 rep cluster sets @ 225, 275, 315
5 reps cluster @ 365

V-SQ machine:
5@ 300, 400. 500
3x5@ 600
50 @ 200…huffing and puffing.

Swiss ball;
Back raise: 1x50
Abs: 2x25
Rev.hyper: 1x50

#1619

24 hour fitness put in some high class lifting platforms; looks great, feels great. Takes the fun out of slamming heavy deads around but…

#1620

Thursday, 3/28.

Abs, face pulls…band stuff.

Mid-Inc. press: Up to
1@ 185, 205, 215
5 rep cluster @ 195.

Flat/close grip/ 2 board press:
6@ 135, 155, 185
6, 4, 4 @ 255

High Inc. DB’s:
15@ 40, 50, 60, 60

Bent rows/ on platform:
2x5a@ 95
5@ 135, 155
3x5@ 185

Abs and pull aparts.

#1621

Friday: A lot of SQ to pins.

Pulldowns, ADDuct/ABDuct, back raise…Abs.

Warmed up with reps at 1/2 and 1/3 depth…several reps, then;
3x1@ 365, both depths.
3x1@ 385, both depths.

Top 1/3: 1@ 405, 425

Good Mornings: just above parallel pins.
5@ 135, 185, 225, 275

Leg press:
8@ 300, 400
2x15@ 500, 600
40 reps @ 300

2 sets of 20 crunch+ dead hangs.
Pulldowns: 2x25
Back raise: 2x25
Rev. hyper: 2x25

#1622

Sunday, 3/31.
Started as a ‘pump party’; turned into a PR.

Decline Tri’s rollbacks:
1@30reps
4x15

Inc. DB: 6@ 40, 50, 60, 80’s
Tri’s machine: 1@ 50 reps
100+ pull aparts mixed in.

Push Jerks: Up to
2x1@ 135
1@ 165, 180, 190
200= miss. Bar went out front, dropped it mid way up.
Hit 1@ 200 to finish. New platforms worked great.

Rear delt/chest flys:
3x15+15

#1623

Thurs., 4/4.

Misc. warm ups…
Seat hams: 6-8 sets working up.

Full/competition SQ: warmed up a bunch of 3’s, with my new shoes; Adidas ProLift…something?? Feel great, take a few times to get used to them.

3’s @ 225, 255, 275, 295, 315.

Fronts:
2x6@ 135, 175, 225

Bent rows:
5@ 135, 135, 155, 185
3x5@ 225

DB’s, pressing and curls.
Abs.

#1624

Friday: Did a 30+ mins. of warm ups/light lifting, waiting for a friend. Did some easy work, and shot around on the court for the next hour.

Did some heavy Abs, rolled some stuff out…then left.

#1625

Jaw training, for Bunny Season.

1 Like