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.