T Nation

Back...Into the Deep End

18lbs Maine Coon mix VS. mini-band.

He loves this thing, gets after it a couple times a day.

Sunday, 4/7.

Warmed up all over, for a max pull day.

Sumo/Conv.,from the floor: Did singles, all the way up…and dropped every rep.
Sumo; 1@ 315, 365, 405
Conv.; 1@ 315, 365, 405
Sumo.; 5x1@ 365 cluster set.

V-Squat to parallel:
6@ 350, 450, 550, 650.
3x6@ 750

Hammer pulldowns:
6@ 100, 115, 130
6@ 160, 175, 190.

That is all.

Tues., 4/9.

Incline press: pull aparts mixed in.
2x6@ 95, 135, 155.
3x3@ 185

DB decline:
4@ 50, 60, 80, 90, 100’s

Decline Tri’s ext.:
1x 30

Seat rows: 2x25; pull aparts mixed in.
Tri’s machine: 1x30

Thursday.

Box SQ/wide stance:
8x2@ 225
8x1@ 275. Everything quick.

Seat Hams:
6x6 working up
4x6@ top weight.

Back SQ/close stance:
2x6@ 135, 185, 225
3x6@ 245

Walking lunge/short steps: 50 steps…that was it.
Banded crunch: 3x10
Rev. hyper: 2x20

Friday, 4/12.

BE/ 2 board:
1@ 225, 45, 55, 265

Close grip/full:
6@ 135, 155, 185, 195, 205

1arm DB rows:
6@ 60, 80, 90, 100, 110, 120

DB bent rows: 2x20
Rev. hyper: 2x20
Lots of band stuff mixed in.

Sunday.

2nd night with the new lifting shoes.

Comp. stance/low box SQ:
1@ 255, 285, 305, 315, 325
3x1 cluster @ 295

Fronts:
2x6@ 135, 185
4@ 225
3x1 cluster @ 275

Quad. Ext.: 1x50
ADDuct: 1x50
Seat hams: 1x50

Inc. DB curls + Tri’s ext. super sets:
5x10+10.

What are you using for shoes?

1 Like

Adidas Power Perfect 3. So far, so good.

4/18/ Trap Bar Thursday.

Misc. RDL, bent rows…pulls with T.B…up to:

1@ 315, 365, 365, 405,
4" blocks; 1@ 315, 365, 405, 425.

RDL: 4x6@ 315

Oly. high pulls:
3x1@ 95, 115.
3x1@ 135, 155
3x1@ 165

Rev.hyper: 2x25
Rear delt fly: 2x25
Fake GHR: 2x25
Heavy Abs and Calf stuff.

Friday:
Misc. band stuff, Abs and cables…super pumped calves for a set.

Hammer Inc. machine: 5x10

Standing OHP off pins:
3x1@ 135, 155
5x1 cluster @ 135.
Band work mixed in.

Low Inc. DB’s
10@ 40, 50,
4x10@ 60’s

Seat cable rows: 2x25

Really crashed. Didn’t eat enough since Thurs. training; New it straight away.

The shoes look cool. Thanks.

Sure thing. I figured I’d get something for myself, training wise;still need a real belt.

Sun., 4/20.

One hour, of 4-5 sets of the following:
Abs, rev. hyper, calf, high pulls, squats, KB swings, band stuff, DB cleans.

Leg Press:
2x30@ 200
10x10@ 400, 30 sec. rest.

Leg extension:
10x10@ ?..30 sec. rest.

Seat calf: 10x5

DB cleans: 5x10

Tri extension + DB curls:
5x15+10@ 30’s

I read some reviews about the shoes. I think I might get me a pair. As for a belt, I’ve had really good luck with my Inzer. I purchased a Titian belt for my son, and he loves it.

The shoes make you more stable…for direct arm work too so, there’s that:smirk::smirk:

Tues., 4/23

Some seated hams/ calf work, plus band stuff.

Sumo pulls w/thick, heavy band.
1@ 315, 345, 375
No band:
3x3@ 365
10 reps @315

Hammer pulldown machine:
6@ 135, 185, 225, 245,275
12@ 225

Shrugs: 3x15 w/hard squeeze.
DB floor press: 50@30’s
Rolling Tris: 20@ 30’s
Seat calf: 3x20

Thursday.

Abs, pulldowns…band stuff.

BE: Paused singles.
1@225, 245, 255
5x1@ 235.

Inc. DB’s:
6@ 50, 60
4x6@ 80’s

Hang/high pulls:
3x1@ 95, 115, 135/ 1@ 155
Floor/high pulls:
2x1@ 135, 155
3x1@ 175

Snatch/DL: 10x2@ 225
Dip machine: 6x10
Pulldowns: 2x20/ drop set @50reps.

Friday, 4/26.

Hams, Abs, calf, back raise, rev. hypers…

Top 1/2 SQ, to pins:
1@ 315, 345, 375, 405, 425.
3x1@ 405

G.M’s:
5@ 185, 225
3x5@ 275

V-SQ machine:
10@ 300, 400/ 3x10@ 500

Seat calf: 3x15
ABduct/ADduct machines: Alternating sets= 100 reps each.
Tri’s + Bi’s: 4x10+10

Sunday.
Misc. warm ups; shoulder, rev. hypers, glutes/hips.

Oly high pulls: several sets from hang and floor, moving up.

Floor:
2x1@ 135, 45, 155.
1@ 165, 175, 185.

Sumo pull, from floor:
1@ 275, 315, 365, 405

6" blocks:
1@ 315, 405, 435, 455. About a 30lbs PR for this variation.

DB cleans: 1x30
DB curls: 5x10
Calf: 6x10…watching hockey.
V-pulldowns: 10x6…watching the Av’s win it.