T Nation

Discipline Gets Sh*t Done


#21

26/1/2019

0720, in the gym
Front Squat
20kgs x5
65kgs x5
72.5kgs x3
80kgs x6

Squat
80kgs x3
100kgs x1

2100, at the gym
Ran/sprinted on the treadmill a bit.

Press
20kgs x10
42.5kgs x5
47.5kgs x3
52.5kgs x5

Push Ups
20,20

Pull Ups
7

For someone who didn’t do much all week, I sure feel broken down.


#22

27/1/2019

1730, in the gym
Deadlift
70kgs x2x5
90kgs x5
100kgs x3
110kgs x20, big set


#23

28/1/2019

1950, at the gym
Ran for 10 minutes

Bench
20kgs x10
60kgs x5
67.5kgs x5
77.5kgs x7

Dumbbell Bicep Curls
alternating
12kgs x3x10


#24

2/2/2019

Press

20kgs x5
37.5kgs x5
42.5kgs x5
50kgs x5


#26

3/2/2019

Front Squat

20kgs x5
60kgs x5
67.5kgs x5
77.5kgs x5


#27

4/2/2019

Deadlift

70kgs x3
77.5kgs x5
90kgs x5
102.5kgs x26, big set


#28

6/2/2019

Bench

40kgs x2x5
62.5kgs x3
72.5kgs x3
80kgs x3

Close Grip Bench Press

50kgs x20
40kgs x20
40kgs x20

superset with

Dumbbell Curl

12kgs x20
10kgs x20
8kgs x20


#29

17/2/2019

Squeezing in 3 workouts with adjustments into 1. Gonna be hella busy for the next couple of weeks. Will be embarking on exercise large oak and exercise tall willow. No idea what’s happening, plans a mess.

Front Squat
62.5kgs x3
72.5kgs x3
80kgs x3

Press
40kgs x3
45kgs x3
52.5kgs x3

Deadlift
85kgs x3
95kgs x3
107.5kgs x3


#30

My understanding from people who have been career soldiers and sailors is that this is standard.


#31

Sounds about right haha.


#32

24/2/2019

Bench
20kgs x10
60kgs x3
67.5kgs x5
77.5kgs x3
85kgs x2

Front Squat

60kgs x3
67.5kgs x5
77.5kgs x3
85kgs x3


#33

3/3/2019

Decided to test maxes on the “less dangerous” lifts since its 1st week anyways.

Less dangerous meaning… Nothing happens (for the most part) when you fail a press/deadlift. Plus, you don’t need a spotter.

Bench/squats on the other hand… you might get crushed by the bar and all.

Press
20kgs x5
42.5kgs x5
50kgs x3
55kgs x1
60kgs x1
65kgs x0, nope. Got the bar off the floor into the rack position using my reverse grip power bicep curl and I knew I wasn’t gonna get it. Didn’t even bother trying.

Deadlift
70kgs x3
90kgs x5
110kgs x2
started wearing belt, literally been ages since I had one on
120kgs x1
130kgs x1
140kgs x1, grip almost slipped, been using double overhand thus far.
150kgs x0, nope, can’t even break it off the ground

So a 60kgs Press and a 140kgs Deadlift at 70kgs body weight. Sounds about meh.


#34

10/3/2019

Bench
20kgs x5
60kgs x5
70kgs x5
77.5kgs x7

Front Squats
Warmed up with the bar a lil
62.5kgs x5
72.5kgs x5
80kgs x5


#35

13/03/2019

Deadlift
60kgs x3
80kgs x3
100kgs x3
110kgs x3
120kgs x3
130kgs x1
140kgs x1

Quick workout since there was a bar just lying around with some plates here and there during self regulated PT.


#36

If you’re using DOH grip and your body knows it’s not going to be able to hold on, it’ll sort of shut things down. DOH is important for building your grip strength, but nothing wrong with switching to mixed grip when it gets heavy. I normally do DOH until my top sets, and then switch over. Usually my first mixed grip set, which will be 15-20kg heavier than my last DOH grip set, feels easier because my body ‘knows’ I won’t lose it at the grip.