T Nation

Getting Bigger + Front Lever - Take 1



1.5 hours of manual labor (garden prep, after grandmother fell and injured her back. mostly flipping dirt and moving stuff)


Btm w6d1 pt2 + growth factor

Press- 85x5 top set, probably had a 6th
BPU x10-15 in between

Growth factor press set x2
Cuban press, SGBTN, CGBTN, Savickas, Bradford, Push press (5/press @ 55 lbs)
Shoulders quickly shut down, not used to lactate work


BtM w6d2pt1

1a. DB snatch x 5 @ 30 lbs
2a. Deadlift 3x5 topset @ 225 lbs
3a. Double crunches x6-8, focus on contracting abs

2a. 3 count paused shrugs x12-15 @ 30 lbs
2b. Lawnmowers (Paul carter) x8-15 @ 30 lbs (2 rounds, got called inside)

3a. One legged elevated calf raise x10 + 10 sec hold @ BW (2-3 sec negative)
3b. Tibia raise x 30-50 (3 rounds)

*Edit- lawnmowers caused some decent mid trap/back soreness


GF training

So I had planned to do a cross between BtM and GF training, however
I start on incline db press- get two sets before getting called inside to cook lunch
Few hours later- start on incline db press, get two sets in before leaving for the botanical garden

2.5 hours (roughly) walking
Third to half of a mile of human walks. Just like there are yoke walks- there are human walks. @80 lbs

then dad decides to lift with me today. So…
BB row- work up to 3x5 @ 95
Bench- sets of 5-2 @ 75 lbs
Pullovers- long ass RP sets @ 10 lbs.
*These loosened his shoulders

Me At this point I realize I’m not finishing BtM before I have to sleep
Incline DB press- 2x8-12 @ 25 lb dbs, 3 sec decents
Incline bench @ dad’s weight for sets of 5
Weighted pullups- 3(?)x3 @ 25 lbs
*Edit- these made my abs/ hamstrings sore

GF Shoulders

Press Medley @ empty bar- 3 rounds, 5 reps each (rest pause as needed)

  1. Cuban Press
  2. BTN SG
  3. BTN CG
  4. Savickas
  5. Bradford
  6. Push press

DB lateral complex @ 5 lb collars- 3 rounds, 4-6 reps each (rest pause as needed)

  1. Top half front raise
  2. Lateral raise
  3. Y raise
  4. Lateral raise
  5. Outside-In raise
  6. Glass laterals

Width superset #1 @ 5 lb collars- 3 excruciating rounds

  1. Incline laterals: 6-10 reps
  2. Seated laterals w 2 second Iso holds first half: AMRAP (10-15)
  3. Incline partial laterals: AMRAP (10-15)
  4. Seated partial laterals: AMRAP (8-12)
  5. Front raise: 6

Rear delt burn

  1. 1x50 incline rear delt raise partials (ROM degradation) @ 5 lb collars
  2. 1x15 rear delt raises with 2 second iso holds @ 2.5 lb plates (could actually feel my rear delts for the first time)

Shoulders dead


Chest/Shoulders with friend

Incline DB twist press- 4x12 with 3 second descents @ 25 lb bells
BB low incline- 2x6, 1xRP (I got 8, he got 5) @ 105 lbs

Press (push press for him)- 6x3 @ 65 lbs, clean the bar once

Press medley- SGBTN, CGBTN, Savickas, Bradford, Push- x3 rounds @ empty bar

Collar lateral complex (2.5 lb plates for him)- 3 rounds, 4-6 reps each

  1. Top half front raise
  2. Lateral
  3. Y
  4. Lateral
  5. Outside-in
  6. Glass

Race (get to) to 50 SGBTN @ empty bar (I went first)
12, 23, (shoulders died) 28, 30. stoped

Shoulders pumped


So I woke up today with really sore abs. Situps hurt, laughing hurt, sneezing hurt, flexing them hurt, etc
EIther I

  1. Made my abs really sore (don’t ever remember them feeling like this) via heavy weighted pullups/L sits+ pullups
  2. Mildly strained them


Quick back workout
One arm barbell row two sets per armx8 at 40 lbs
DB dead stops 2 x 8 / arm at 65 lb

Moderate soreness day after


Dicking around

70 lb t bar belt squats x some sets x 5s
Ring suspended (not a typo) partial OHP (low forehead level) 10-15x1 @ 115 lbs
*Note- if I missed a rep, and then gripped the bar really hard/flexed glutes really hard I more than likely got it the 2nd attempt


Potentially a stupid thought- but I think I just found my power rack. It’s yellow and has black straps (rings)


Calf work
9 Calf stairs/Tibia Raises- 5 per leg / 15
Pretty nice pump

Leg curls: 3x12, 1x12+15 partials + 30 sec iso hold @ 35 lbs
3/4 (?) Front squat from rings ramp: got to 165x3
Added 2 45 plates to stand on
Never finished the FS layers


Group workout @ school

Giant set: Deadliftx3-6 @ 95-105 lbs, Rowx5-8 @ 65 lbs, KB squat x8-12 @ 68(?) lbs, lying leg raises x 8-12, db press x 8-12 @ 15 lb bells
GS2: Squat x 2-4 @ bar-65 lbs, landmine press x10 @ bar-55 lbs, db clean & press x8 @ 15 lb bells

Notes: They aren’t flexible (can’t really full squat, meh deadlift positioning). Putting a plate under their feet seemed to solve the issue

me (not necessarily in order)
Cleans/clean&press doubles @ 95 lbs, some cleans/front squats @ 105 lbs
Snatch doubles/triples @ 65 lbs, kb squats @ 82 lbs
Ocasional abs
Military press 4s/5s @ 65 lbs, One arm landmine press x5 @ bar+25, laterals @ 15 lb bells

Notes: haven’t done any explosive pulling in a while, traps are going to be feeling it tomorrow- already sore now. In other news- I’ve pretty much been delegated ‘chef’ after grandma fell and fractured a vertebrae (?)


Strength Circuits @ school

Thrusters x10 @ 25 lb plate
Deads x10 @ 155 lbs
Dips- rest pause to 10
Plank as partner goes

Squats x5 top set @ 135
KB shrugs x10 @ 72 lbs
Battle ropes x 30 sec
Lying leg raisesx10

Few clean & presses to finish off @ 95 lbs


Group Workout @ school

Deadlift/clean/Row @ 95 lbs x3
Row/dl/snatch @ 85 lbs x2/5
Lying leg raises off bench x10
DB work- curls, extensions, pushups on DBs w 15 lb bells
Squat- (topset for me @ 135) x 5-8

(Me only)
DL- ramp to 295x1

2 resisted sprints down the length of the hallway and back

Quads/traps/hamstrings dead
Lats are also a bit sore


Note to self- tomorrow, ladders, kb farmers walks, complexes

Group workout @ school

Strength Giant Set
SGHP ramp to a heavy 5, 5x5
Lying leg raises
Farmers walk w 72/68 lb kbs

DL/Snatch/Clean (depending on strength level)
Resisted sprint down and back the hallway @ 30 lbs (?)

Did a few unweighted sprints after, felt so much faster



Group workout @ school

Bench Press- top set 105 (?) x5
KB squat- 8-12 on plyo boxes
DB work @ 15 lb bells
Lying Leg raises

Squats- top set 135x5
Depth Jumps
Jump Squats @ 15 lb bell
DB Work

Various races, weighted and unweighted

And thus concludes my first taste at coaching


3 hours yardwork- 5am to 8am


Layers hybrid thing

Clean & Push Press- ramp to 2RM @ 105 lbs (had maybe 10 lbs more)
Clean & Push Press Clusters- 6, 6, 6 @ 95 lbs. (Bit long on the rest periods)
SGHP 4-4-3-3-2-2-1-1 @ 95 / 115 lbs. First set was too light. Second set might have also been a bit light. 5-3 Laterals inbetween
Muscle Snatch/OH walk- 5+5, 2+3*2 @ 55 lbs.


Last few days were pretty fun

5/29- six flags. Rode the viper, discovered roller costers are not for me
5/30- all day at a park/ice rink. Third time skating, actually used a walker this time. More fun however the 9s were way too tight and the 10s were too big.
5/31- graduation. we got a standing ovation while walking outside the school for the last time. Will go to high school for formal graduation in 40 minutes


Upper BBing day
6x6 guillotine bench/ prone DB row @75/25 lbs
Neutral grip row on leg extension-3x10 @55 lbs. Kept getting pulled off the bench
Some db flys @ 15 lb dbs,
3x 5-3 laterals W 5 lb plates
2x 5-3 curls @15 lb dbs/ bw tricep extensions


Went to elementary School end of the year party with brother.
Lots of pull-ups
Lots of dips
Lots of jumping muscleups
L sit monkey bars

*(In order from least to most sore) chest, triceps, abs