T Nation

Canary in a Coal Mine


#381

one circuit = one act and it is damn circus!

Trap Bar 5x275,5x320, 10x360 (rep PR+1) RPE 8.5
Incline DB 10x60,70,75
meadows rows 3x6x75
Cable single arm lat pull 3x8side

Gym not opening til 5am now really screws me up… that lost 1/2 hour kills my routine… going to have to reconfigure my workouts fit… at 275 for deads I thought no way will I hit 5 @ 360 today…hip ached, hammie sore, elbow cranky…just one of those mornings and the bar was moving so slow off the floor I thought man this is awful…so those 10 reps might be Guinness record for slowness!


#382

Don’t depreciate 10 x 360. Great work.


#383

Thanks Biker, I don’t in fact I appreciate that I get to do this stuff… But it was extremely slow off the floor, like make yourself coffee slow!


#384

So? Not worth it?


#385

Biker- its was just a comment…

OHP 5x125, 5x145, 5x165
DB Farmers 3x80paces x50s
BB hip Thrusters 3x8x275
Weighted back ext 3x10x60
Scrape Curl 3x8
Incline curl 3x8


#386

Sucks about the gym time change. I like the look of your full body workouts. I need to change things up and do something like that at some point.


#387

yesterday

Paused BP 3x185, 3x210, 9x235 (Rep PR +1) RPE 8.5, 4x250, 1x265
Floor Press 5x225, 5x235, 4x245
Seated straight bar cable row with 3 count hold 3x8
Face pulls 3x10
standing cable chest fly 2x8
seated neutral grip machine row 3x8

felt fast


#388

Trap Bar 5x315, 3x360, 7x410 ( RepPR +4) RPE 8.5
Single leg RDL 3x8 wobbly
single leg seated hammie curl 3x10

gym opened late, that is all I had time for…


#389

Some of my best workouts were when I was pressed for time. Big basic exercises and move quickly. But being pressed for time every workout just sucks. Sorry bro.


#390

The letters PR just leep coming up in this log!


#391

They sure do.


#392

OHP 5x145, 3x165, 1x185, 1x190 ( PR +5lbs)
Z press 3x8x105
straight arm pulldowns 5x10
single arm DB OH ext 2x12
cable lateral 2x10
scrape curl 2x8

time to reset OHP and look to build reps between 140-165lbs.


#393

There they are again! Congrats OG!


#394

Thanks CL, gotta make hay while the sun shines.

Incline Tmill 10 min
Stat Bike Intervals 11 ( 20 sec sprint, 40 sec cruise)

Circus 2x

Pallof Press 3 side
Abductor Mach 5 with 5 count hold
Hip Ext Mach 10
Plank 1 min
Bird dogs 5 side
Push ups 10
Low to high cable chops 8
face pulls 8
OH cable ext 8


#395

sunday

Paused BP 5x195, 3x225, 6x250 ( +1rep PR) RPW 8.5, 2x265, 1x275
Pendlay rows 5x135, 165,185, 4x205
Floor Press 6x225, 5x245, 3x255
Standing single arm row 2x10side
Seated straight bar cable row w/4count hold 6x80, 6x100
Incline Paused 12x135, 5x175, 3x205, 1x215
cable curl 2x8
Scrape Curl 1x10


#396

Deload

Squat 4x5x175, 2x225. working on the cues from the trainer…chest up , knees out, heels
Single leg hammie curl 5x10
single leg squat to bench 4x5side


#397

275 bench here.


#398

My trainer keeps telling me the same thing :rofl::rofl::rofl:


#399

Incline Tmill 10 min
Stat Bike 10 intervals 20 sec sprint, 40 sec cruise

Circus 3x no rest

Abductor Mach 5 with 5 count hold
side cable chops 8 side
facepulls 8
Oh ext 8
Hip ext mach 8
side plank 30 sec ea
bird dogs 10
Preacher curl mach 10

done…good for the heart


#400

CL- for xmas my kids gave me 5 training sessions with the guy who trained them in HS and college during off season lifting and conditioning…Trying too fix my pitiful squat