T Nation

Excelsior's Log


#21

Today started week 4 with bench press and it felt pretty good.

BP:90lbsx5
facepulls x25
BP:115x5
facepulls x25
BP: 140x5
bodyweight lunges x15/leg
BP:160x5
lunges x15/leg
BP:185x5
chinups x15(w/ one band)
BP:205x5
chinups x15(w/ one band)
BP: 160x5
chinups x15(w/ one band and singles after rep 10)
BP: 160x5
35lb DB rows x20
BP: 160x5
35lb DB rows x20
BP: 160x5
25lb swings x20
BP: 160x5
25lb swings x20
BP: 160x5
band pull aparts x25
BP: 160x5
band pull aparts x25
Finished around 35-36 minutes. I don’t have an accurate time tonight as I started the timer after I already did my first set of bench. It really didn’t take very long but I ended up adding on a minute, but I still came in under the 45 minutes regardless.
I also went down to one band with the chinups which knocked my reps down to 15 again. It also made the last set more difficult forcing me to do singles again after rep 10. I’ll work back up to getting those 20 reps again and then remove the last band and start over again at actual bodyweight.
This week also introduces an extra 2 sets of the supplemental work and thus 2 extra sets of the assistance to follow. I chose to go with the band pull aparts for the BP and OHP to help keep balanced. The next three weeks will be tough and a challenge which I look forward to.

Aut viam inveniam aut faciam.


#22

Good density training. Short workouts keep you feeling refreshed and productive. Good on ya!


#23

Yea, definitely felt good after the session. I’m no longer left gasping on my knees for most days, but deadlifts are always a different story.


#24

Ended up taking an extra day off yesterday but got back to it today with squats.

Sq: 140lb x5
hanging leg raises x20
Sq: 175 x5
leg raises x20
Sq: 205 x5
leg raises x20
Sq: 240 x5
dips x20
Sq: 275 x5
Pullups x10(w/ one band)
Sq: 310x5
dips x20
Sq: 240 x5
pullups x10(w/ one band)
Sq: 240 x5
35 lb plate raises x10
Sq: 240 x5
pullups x10(w/ one band)
Sq: 240 x5
35lb plate raises x10
Sq: 240 x5
pullups x10(w/ one band)
Sq: 240 x5
35lb plate raises x10
Sq: 240 x5
pullups x10(w/ one band)
Finished 42.38. I kept my training max the same for this go around but not too bad considering the extra volume added for squats and was still able to get it in under the 45 minute mark. I’m just wondering how deadlifts are going to go.

Aut viam inveniam aut faciam.


#25

OHP: 65lbs x5
facepulls x25
OHP: 80 x5
facepulls x25
OHP: 95 x5
lunges x15/leg
OHP: 110 x5
lunges x15/leg
OHP: 130 x5
chinups x17
OHP 145 x5
chinups x15
OHP: 110 x5
chinups: 10 + 5 singles
OHP: 110 x5
35 lb DB rows x20
OHP: 110 x5
35 lb DB rows x20
OHP: 110 x5
25 lbs swings x25
OHP: 110 x5
25 lbs swings x25
OHP: 110 x5
band pull aparts x25
OHP: 110 x5
band pull aparts x25
Finished 35:22. I finished this session with more volume but only took an extra minute to do it all. Getting more work in in about the same amount of time as the previous workouts and it feels good knowing that there’s progress even if it doesn’t always feel like it. Tomorrow will be another rest day but I should be back to it on Wednesday.

Aut viam inveniam faciam.


#26

Today is going to have to go down as failure. I wasn’t actually able to finish the session. Deadlifts seem to really take it out of me but tonight was much more so. I’m not sure if it was something with my diet or the fact I’ve stopped with my creatine lately.

DL: 155lbs x5
hanging leg raises x20
DL: 195 x5
leg raises x20
DL: 235 x5
leg raises x20
DL: 275 x5
dips x20
DL: 310 x5 (fifth rep mix grip)
pullups x10(w/ one band)
DL: 350 x5(straps)
dips x20
DL: 275 x5
pullups x10(w/ one band)
DL: 275 x5
35lb plate raises x10
DL: 275 x5
pullups x10(w/ one band)
DL:275 x5
35lb plate raises x10
DL: 275 x5
pullups x10
DL: 275 x5
Stopped at 50:52. After the last set of deadlifts I was getting very weak and wobbly. May have been a bit hypoglycemic or dehydrated. I ended up grabbing a Powerade just to help me get through a few more sets but in the end I had to cut it short for safety. I don’t fail at much but tonight has been a truly humbling experience knowing that I have a goal to accomplish in the next two weeks. And honestly, if I’m going to attempt the Krypteia routine then I’m going to have to get better at the deadlift sessions in this program. Now I’m going get some yogurt to put some protein and carbs in me that I think I desperately need for recovery.

Aut viam inveniam faciam.