T Nation

Focusing on One Epic Goal at a Time


#1

So another new log, after many other incomplete ones…

But this one is for a reason and a purpose, I have finally gotten back into the swing of things and rediscovered my passion for lifting and it was time to make a fresh start and define a path forward.

It will have been a decade since I first started lifting in this upcoming spring and due to ADD and losing my way for the passed 3 years I have very little to show for it.

To make up for lost time I have decided to set a list of goals for myself, goals that I consider pretty cool for me to do to reflect each year of training…

My focuses/goals are to:

  1. Deadlift 500 lbs for reps
  2. Squat 500 lbs for reps
  3. Front Squat 365 for reps
  4. Long Pause Squat 405 without any wraps, sleeves, or belt
    5.1-Arm Deadlift 405 lbs
  5. Row 315 for reps
  6. Bench 315 for reps
  7. Bench 225 for 25 reps
  8. 1-arm Snatch 135
  9. Total 1500 lbs in a powerlifting meet

Let the journey begin…


#11

So I’ll be including a screenshot of the actual program for reference of what I am supposed to do each week so it can be compared to how the week actually plays out. This week ended up being a very busy and high stress for me so it really forced me to focus on getting in things when I could, and make up my missed lifts/volume when I could. All in all, despite how chaotic things were, I am fairly pleased with how things actually played out.

ACCUMULATION BLOCK 1 - WEEK 1

Day 1 (Monday)

Problem: Tight Hips, Inactive Glutes
Movement Prep: Hanging Hip Distractions

Squats w/ 70 lbs in Bands
200 + black bands (270) x 4 @ .40 m/s ----------> MODERATE
220 + black bands (290) x 4 @ .33 m/s ----------> CHALLENGING

Gargoyle Belt Squats
45 x 3, 90 x 2
180 x MISS
135 + chains x MISS
135 x 2 ----------> CHALLENGING



##Day 2 (Wednesday)
Problem: N/A
Movement Prep: None

Gargoyle Belt Squats
Unloaded x 5, 50 x 5, 90 x 3, 124 x 2
152 x 1 ----------> PUSHING LIMIT
136 x 2 ----------> HARD
114 x 5 ----------> CHALLENGING

Belt Squat Marching - 2 x 50 steps per leg w/ 180 ----------> MODERATE

Pony Rides - 1 x 50 w/ PURPLE Band around hips + BLACK band out in front ----------> MODERATE



Day 3 (Thursday)

SESSION 1

Problem: N/a
Movement Prep: None

Gargoyle Belt Squats
50 x 3, 90 x 3
145 x 3 ----------> PUSHING LIMIT

Bosu Ball Leg Curls - 3 x 16 w/ bw ----------> MODERATE

Lying Leg Curls - 2 x 20 w/ 40 ----------> CHALLENGING

##SESSION 2
Bent Over Rows
2 x 8 w/ 125 ----------> EASY
2 x 8 w/ 145 ----------> MODERATE

Chest Supported KB Rows
1 x 12 w/ 20s ---------> EASY
2 x 12 w/ 30s --------->MODERATE



Day 4 (Saturday)

Problem: Tight Hips, Sore Adductors, Glute Inactivity, Left Knee Posterior Pain & Instability
Movement Prep: TKEs, Hip Side to Side, Single Leg Rolling Glute Drives, Lying Glute Squeezes

SSB Squats to 13.5" Box (No Belt or Knee Sleeves)
185 x 6 @ .41 m/s ---------> MODERATE
185 x 6 @ .41 m/s ---------> MODERATE

Gargoyle Belt Squats
50 x 4, 90 x 4
140 + 1 (Rest Paused - 30 sec rest) ---------> CHALLENGING



##Day 5 (Sunday)
##SESSION 1
Problem: Inactive Rhomboids, Poor Scapular Function
Movement Prep: Prone “Reach Back’s”/Rhomboid Activation Drill

KT Floor Press (Touch & Go)
155 x 10 ----------> MODERATE
155 x 10 ----------> MODERATE
155 x 10 ----------> HARD
155 x 8 ----------> HARD
155 x 8 ----------> PUSHING LIMIT

Floor Power Flys
30 lb KBs x 8 ----------> LIMIT
20 lb KBs x 15 ---------> PUSHING LIMIT
15 lb KBs x 15 ---------> MODERATE
15 lb KBs x 15 ---------> MODERATE

Band Tricep Extensions
BLACK band x 50 (Standing) ----------> HARD
BLACK band x 25 (Bent Over) ----------> HARD
RED band x 25 (Bent Over) ---------> MODERATE
RED band x 25 (Bent Over) ---------> MODERATE

##SESSION 2
Problem: N/A
Movement Prep: None

Bent Over Rows
2 x 10 w/ 145 ---------> MODERATE
2 x 10 w/ 145 ---------> CHALLENGING

Duffin Upright Rows
20 x 15 ---------> MODERATE
20 x 15 ---------> CHALLENGING
20 x 15 ---------> CHALLENGING
20 x 14 ---------> LIMIT

Bent Over Rows w/ Curl Bar - 2 x 15 w/ 60 ----------> CHALLENGING

Band Pull Aparts - 3 x 20 w/ torn RED band ---------> CHALLENGING



##MISSED LIFTS
Bosu Ball Leg Curls - 3 x 16
Lying Leg Curls - 2 x 20
Lateral Raises - 7 x 8-12
Curls - 6 x 8-15
Curls - 6 x 12-20