T Nation

GhostOfSparta's Log

11.11.2021

Not my best day, so, push harder.

Max. Effort Giant Set (5RM) of:
Burpees x5
Front Squat (315lbs 5RM)
NOTE: went for 315lbs, got it.
Crunches x15

Volume: EMOM 10 min - 3 reps - 80% of top set (255lbs)

Dynamic Effort (Deadlift):
65% of 1RM(545lbs) w/red mini bands - 10 sets of 3 reps

Assistance:
Sissy Squat BW - 4 rounds, 8 reps
Ham. Curls - 4 rounds, 8/8 reps

2 Likes

11.13.2021 (Yesterday’s workout)

Conditioning: 5 sets, 10 reps of:
Commando PullUps + Dips

Max. Effort Giant Set (3RM) of:
Close Grip Bench Press (275lbs 3RM)
Lat PullDowns w/225lbs x5
Rings L-sit Max time + 5 reps
NOTE: Tried 285lbs, got 2, but fail the last one half way up, again, shame.

Volume: 4 sets, 6 reps - 80% of the Top Set (225lbs) - Same Giant Set

Dynamic Effort (OH Press):
65% of 1RM(205lbs) w/bands (red minibands) - 10 sets of 3 reps

Assistance stuff:
Skull Crushers - 3 Sets (115lbs) 12-12-12
Biceps Curls - 3 Sets (35lbs) 12-12-12
One Arm Triceps Pushdown - 3 Sets (45lbs) 20-20-20
Concentration Curl - 3 Sets (25lbs) 20-20-20

Extra: 15 min Stretching

Keep. Going.

1 Like

11.15.2021 (Yesterday’s work)

Conditioning: 30 min Ruck w/45lbs

Max. Effort. Giant Sets (5RM) of:
Muscle Ups x5
Trap Bar Deadlift (445lbs 5RM)
NOTE: Felt strong in this one.
Abs Rollouts w/pause x10

Volume: 6 sets, 5 reps - 80% of the Top Set (355lbs) - Same Giant Set format

Dynamic Effort (Squat):
70% of 1RM(405lbs) w/bands (red minibands) - 10 sets of 3 reps

Assistance stuff: 4 Rounds - Lat Pulldown x8 w/185lbs
NOTE: Time’s over.

Extra: 10/15 min Foam Roller

1 Like

Friday…

11.18.2021 (Yesterday)

Max. Effort Giant Set (3RM) of:
Dead Hang ChinUps x5
Leverage Shoulder Press (125lbs per side 3RM)
45lbs plate Shoulder Halo x8 per side

Volume: 3 sets, 8 reps - 80% of Top Set (105lbs per side) - Same Giant Set format

Dynamic Effort (Bench Press):
70% of 1RM(315lbs) w/red mini bands - 10 sets of 3 reps

Conditioning: 30 min Ruck.

11.19.2021

Max. Effort Giant Set (1RM) of:
Burpees x5
Front Squat (315lbs 1RM)
NOTE: Fail at 335lbs, felt really weak.
Crunches x15

Volume: 5 sets, 3 reps - 80% of top set (255lbs)

Dynamic Effort (Deadlift):
60% of 1RM(545lbs) - 10 sets of 3 reps

Assistance:
None.

Time to rest.

1 Like

11.20.2021

Conditioning: PullUps/Dips Ladder

Max. Effort Giant Set (5RM) of:
Close Grip Bench Press (265lbs 5RM)
Barbell Row (Same weight/reps than Bench)
Rings L-sit Max time + 5 reps

Volume: 3 sets, 10 reps - 80% of the Top Set (220lbs) - Same Giant Set

Dynamic Effort (OH Press):
70% of 1RM(205lbs) w/bands (red minibands) - 10 sets of 3 reps

Assistance stuff:
Triceps pulldowns - 8 sets, 8 reps 30 sec. rest w/115lbs

Extra: 15 min Stretching

1 Like

11.23.2021

Conditioning: PullUps Ladder - 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Max. Effort. Giant Sets (1RM) of:
Trap Bar Deadlift (515lbs 1RM)
NOTE: I was a little ambitious and went straight to 555lbs (would be a DL PR), and I didn’t get past the knee. Next time i’ll get it.
Tempo Abs Rollouts x10

Volume: 3 sets, 5 reps - 80% of the Top Set (415lbs) - Same Giant Set format

Dynamic Effort (Squat):
55% of 1RM(405lbs) w/bands (blue minibands) - 10 sets of 3 reps
NOTE: Faster than last time

Assistance stuff:
Lying T-Bar Row (w/135lbs plates) 3 sets, x8 reps, 30 sec. rest
Quad Extension 8 sets, x8 reps, 30 sec. rest
Barbell Row (245lbs) 6 sets, x5 reps, 30 sec. rest

Extra: 15 min of planche practice

That’s all for today.

1 Like