T Nation

Going Down Fighting!


#433

Light and easy one, no assistance, had a shit sleep and a headache that won’t go, grrr!

Squats
20kg x5
60kg x5
100kg x5
140kg x3
180kg x3

Band Pullaparts x heaps

And that’s it, shit I know!


#434

Please don’t call it easy :slight_smile: makes me feel bad about my 2 plate squat.


#435

Haha, thanks @mortdk


#436

Feeling good today, decent sleep last night, gonna add some rice back into some meals this week, see where it takes me.

Behind Neck Press
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8
50kg x8
40kg x8

Behind Back Shrugs
60kg x10 x10 x10 x10
very slow with pause at top

DB Side Lateral to Front Raise
12.5kg x8 x8 x8 x8

Rope Tri Pushdown
25kg x8 x8 x8 x8

Barbell Skullcrushers
35kg x10 x10 x10 x10

EZ Bar Curls
35kg x10 x10 x10 x10

Standing Cable Curls
15kg x8 x8 x8 x8


#437

Someone else jumping on the bulk train. Hell yer


#438

Dead day today, they just didn’t ‘feel’ right, if ya know what I mean, lower back felt weird etc. While cranking out Shrugs I was thinking how I used to pull Sumo, I managed 230kg Sumo PB, and in a comp too, the decided to lift conventional, hmm, not sure why, numbers took a big dive for a while, then pulled 250kg conventional.
It’s def been at least 6 years since pulling sumo, and I’ve had 4 years of pretty much no lifting until late last year, well, decided I’ll give sumo another crack :+1:in place of rows, haha.

Deads
70kg x5
110kg x5
150kg x3
190kg x3
left it there

Standing BB Shrugs
140kg x8 x8 x8 x8

Sumo Deads
70kg x1
110kg x1
150kg x1
190kg x1
220kg x1
fairly happy with this

Cable Face Pulls
20kg x8
25kg x8
30kg x8
35kg x8

Parallel Bar Dips
+10kg x8 x8 x8 x8

Decline DB Fly
12.5kg x8 x8 x8 x8

Decline Bench Crunch
+25kg x6 x6 x6 x6

Standing Band Crunch x heaps

Band Pullaparts x heaps


#439

2 late days at work, grr, so 2 days without lifting, still walking over an hour a day though. Bloody happy I pulled 220kg earlier this week, I have my sight set on a PR!

Fluff day today

DB Arnold Press
12.5kg x10
15kg x10
17.5kg x10
20kg x10

DB Side Laterals
12.5kg x10
15kg x10
17.5kg x10
20kg x10

Rear Delt Fly
12.5kg x10
15kg x10
17.5kg x10
20kg x10

Cable rear Delt row
20kg x10
25kg x10
30kg x10
35kg x10

DB Curls
20kg x10 x10 x10 x10

EZ Bar Curls
35kg x10 x10 x10 x10

Front to OH Plate raise
10kg x25 immediately followed by 5kg x25

Band Pullaparts x heaps

Metallica x loud


#440

Big shoulders should come out of that one :slight_smile:


#441

Alrighty, 2 days off from lifting, was feeling a little thrashed. I have rethought my split and going with a 4 day bro type split, haha, will still hit the big 3 lifts heavy for triples or 5’s depending on what I’m thinking for the day, the other fluff will be around the 8-12 rep mark.

Bench
20kg x5
40kg x5
60kg x5
80kg x5
100kg x5 x5 x5

Parallel Bar Dips
+10kg x8 x8 x8 x8

DB Press
20kg x10
25kg x8
30kg x8 x8
30kg each isn’t hard at all , but as I’ve never really messed around with DB press I’ll have to practise getting down with the things.

Close Grip Bench
60kg x10 x10 x10 x10

DB Fly
15kg x8 x8 x8 x8

Skullcrushers
40og x8 x8 x8 x8

Cable Tri Pushdown
20kg x12 x12 x12 x12

Band Pullaparts. X heaps


#442

You should grow with a split like that


#443

Thats the plan :+1:


#444

Took deads lightly today, not much done with them, lower back is feeling a bit iffy after some work around the house. Must have crunched it somehow. Rows and shit bit light, will feel right after proper deadlift session I reckon.
All fluff done with minimal rest and focus on what I’m working

Deads
70kg x3
110kg x3
150kg x3
that’s it for them

Landmine V Rows
80kg x8 x8 x8 x8

Cable Lat Pulldown
50kg x8 x8 x8 x8

Seated Row
40kg x8 x8 x8 x8

Cable Face Pulls
40kg x8 x8 x8 x8

Standing BB Shrugs
110kg x8 x8 x8

Behind Back BB Shrugs
110kg x8 x8 x8

Front to OH Plate raise
10kg x25 x25

Decline Bench Crunch
20kg x8 x8 x8

Lying Leg Raise x10 x10 x10

Standing Band Crunch x heaps


#445

Gotta watch that dangerous house work mate.


#446

Switching to 4 days is interesting, I wondered what to do when I got home yesterday, thought I wasn’t doing enough, haha, although I’m still working out the weights for some of the movements, these sessions have left me fairly thrashed and sore, which is good. I’m keeping rest between sets to a minute or less, apart from heavy squats and deads.

Behind Neck Press
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8
70kg x4

Arnold Press
15kg x8
17.5kg x8
20kg x8
22.5kg x8

DB Side Laterals
15kg x10 x10 x10 x10

DB Rear Delt Fly
10kg x10 x10 x10 x10

Rear Delt Cable Row
20kg x10 x10 x10 x10

EZ Bar Curls
40kg x8 x8 x8 x8

DB Curls
22.5kg x8
20kg x10
17.5kg x12
15kg x14

Cable Curls
10kg x10 x10 x10 x10

Band Pullaparts x heaps

Lying Leg raise x heaps


#447

Walked 3km this morning, have spent the last 6 hours dicking about in the garden, digging, ripping out all the grass, concreted in a new letterbox etc, then a quick squat session while waiting for some bark to be delivered :+1:

Squats
20kg x5
60kg x3
100kg x3
140kg x3
180kg x3

Landmine Hip Belt Squats
80kg x8
100kg x8
120kg x8
140kg x8

Standing BB Calf Fluff
100kg x25 x25 x25 x25

and that’s it


#448

Feeling quite Good today considering yesterday. I really wish I had more time for the rest of my squat session yesterday though, but had a shit ton of bark to move from the driveway. Good thing is the front yard is done and looks awesome

Bench
20kg x8
40kg x8
60kg x8
80kg x3
100kg x3
120kg x3
100kg x3
80kg x3

DB press
15kg x8
20kg x8
25kg x8
30kg x8

Close Grip Bench
80kg x8 x8 x8 x8

Parallel bar Dips
+10kg x8 x8 x8 x8

DB Fly
15kg x8 x8 x8 x8

Skullcrushers
40kg x8 x8 x8 x8

Tri Pushdown
20kg x8 x8 x8 x8 squeeze and hold


#449

Backs still thrashed from all the shoveling and shit I did over the weekend. So I took it easy for deads,

Deads
70kg x3
110kg x3
150kg x3
190kg x3

BB Shrugs
110kg x8 x8 x8 x8

Behind Back BB Shrugs
110kg x8 x8 x8 x8

Landmine V Rows
100kg x8 x8 x8 x8

Lat Pulldown
70kg x8
60kg x8
50kg x8
40kg x8

Cable Face Pulls
40kg x8 x8 x8 x8 hold and squeeze

Seated Cable Row
40kg x8 x8 x8 x8 hold and squeeze

Lying Leg Raise x10 x10 x10 x10

Decline Crunch
20kg x8 x8 x8 x8

Front to OH Plate Raise
10kg x25 x25

Band Pullaparts x heaps


#450

190kg deadlifts - taking it easy?


#451

Cmon man up @I_Luc at least pull 200 :wink:


#452

Haha, yep, lower back is fried from so much shoveling and digging and concreting