T Nation

Cavalier's Back

Been busy, took a week off from lifting. Pull day, concentrate on reps.

Deadlift
95 x 7
135 x 7
165 x 6
185 x 9 work set, surprised how many reps I got out
185 x 9 good and tough, decided it was enough

hamstring machine

bar curl 60 x 5 surprisingly hard
50 x 11
50 x 10
50 x 5 touch

worn out

3 Likes

Trying to get stuff done before Christmas, car maintenance, shopping, etc, so erratic training. Got in today, decided to do high rep push.

Squat
95 x 7
115 x 7
145 x 8 - OMG, much harder than I expected
145 x 8
145 x 6
really dragged myself through this

all benches in use, did incline bench, first time in how long?
45 x 10
65 x 10
95 x 8 - surprising good form
95 x 7
95 x 7

tri pulldown
2nd plate x 9
2 x 9
2 x 9

5 Likes

Happy Holidays / Christmas everyone.

So decided to tweak my program some. After re-reading the Groves book, decided to go with his stuff. Mostly because his program is aimed at beginner strength, and although I’m far from a beginner, it clicks with me.

Pretty simple. Three day a week:
1 - Squat and bench. Squat accessories
2 - Bench and bench accessories
3 - Deadlift and deadlift accessories

Spend a few weeks with high reps, around 8. A few more weeks at moderate weights, 5 reps. Then a couple weeks at heavy weight, doubles or triples. See? Simple. And fits right in with my starting back with high reps.

2 Likes

So today’s workout:

Squat
95 x 8
115 x 4
145 x 8
145 x 8
145 x 8 tough, but not too much so, just right

Bench
65 x 6
105 x 9
105 x 8
105 x 8 tough on last rep or two

Leg extension
Abduct and adduct machines

4 Likes

From a great workout on Sun to a shitty one today

Bench
45 x 10
65 x 10
85 x 6
105 x 8 work set, tough
105 x 8
105 x 8 all three hard, going near failure

Weighted dip
25 x 4 was sure I could get more, did more a while back
25 x 5 - failure
10 x 8
10 x 8 - failure
10 x 4 - wtf, failure

Incline bench
Should be a piece of cake, I did 95 x 8 for sets just last week
45 x 10
65 x 8
95 x 1 - OMG it’s crushing me
95 x 1/2 - I KNOW I can do this, but it’s a fuking mountain

Tri pulldown
1 setting x 10
2 x 9
3 x 10
3 with half plate x 8
3 1/2 x 8
3 1/2 x 8
well, at least that wasn’t a killer

3 Likes

I know the feeling.

2 Likes

Have a good New Year!

1 Like

Too late, Harry. Betty White died!

Deadlift day. Had a week to recover, so this went pretty good.

Deadlift - scoliosis stance
95 x 8
135 x 8
175 x 3
195 x 8 work set
195 x 8
195 x 8
impressed, tough but possible, I’m happy

leg curl

seated cable rows

Bar curl
40 x 10
60 x 4 deads must have really wiped me out
50 x 10
50 x 10

whew! doesn’t look like much, but kicked my butt!

2 Likes

Good one. Squat plus light bench.

Bench
105 x 3
105 x 3
105 x 3

Squat
95 x 7
115 x 4
145 x 8
145 x 8
145 x 8

abs seemed to wobble a bit, so crunch
x 15
x 12 really squeezed

Leg X
a bit over half the stack for 9 and 10 reps

Adduct and abduct
100 x 9
100 x 8
100 x 8

2 Likes

Bench day

Bench
65 x 10
95 x 3
105 x 9
105 x 8
105 x 8 pushed hard for these

don’t usually use db’s, everyone jamming the db section, but nobody there today so why not
DB overhead
20 x 12
25 x 10
25 x 10
30 x 7

Dip, no weight
x 8 x 8 x 8 good

Tri pulldowns
2 plates x 10
3 1/2 plates x 9
3 1/2 x 8
3 1/2 x 8

all in all, a tough workout

3 Likes

Friday was deadlift day

135 x 9
175 x 3
195 x 9
195 x 8
195 x 8
old guy waiting for me to finish. I’ve seen him before, short but muscles out to here. maybe some point will ask him how old he is, there’s a few oldz in the gym

Pullups
x 4 x 4 x 4
did I lose a little strength? been a few weeks since I did them

hamstring machine

bar curl
50 x 12
60 x 5
50 x 8

2 Likes

today’s squat routine

95 x 10
115 x 4
145 x 9
145 x 8
145 x 8
seems a teensy bit easier, hope so

light bench
45 x 10
65 x 6
105 x 4
105 x 4
105 x 4

leg extension

adduct and abduct super sets

3 Likes

Bench day
45 x 8
65 x 10
95 x 3
105 x 9 work sets
105 x 9
105 x 8

Tri pulldowns different station, should be same as other but something different about the weights
3 1/2 plates x 4 yech
3 x 9
3 x 8

Dips
x 7 x 8

Nautilus shoulder press
70 x 8
70 x 6

2 Likes

Thanks to everyone liking my posts, I appreciate it.

Friday I had a headache and also lots of school work to do, so put off deadlift day to today.

Deads
135 x 8
175 x 3 - parallel grip
195 x 8 - mixed frip
195 x 8
195 x 8
form was near perfect, pretty good for scoliosis stance

Was watching the stations near me. Guy on next one was doing 65 lb curls. Perfect form, slow, deliberate, intense. Should have made a YouTube vid. Next station over couple guys doing deads with 185 lbs. Struggling, wore belts, and rounded backs like crazy. Thought of saying something, but I’m not their mama.

Hyper extensions

  • x 15
    25 x 9
    25 x 9
    been ages since I did this, but just gotta get deads up

Arm curl
50 x 13
60 x 5
50 x 10

must be getting old, it’s wiping me out

2 Likes

“Thought of saying something, but I’m not their mama.” Words to live by.