T Nation

Hardcore Essentials2


#1541

Must be nice.


#1542

biker, one must keep on.
Had a moment of victory doing the heavy decline last night. With the 295 coming up my track was off and I ran the bar into the J-hooks. I powered through, scraping the steel and getting the press to lockout. It felt great to have the strength to finish the lift and know with better form I have room to lift heavier.


#1543

Felt a bit wonky and poop-like today following yesterday’s lift but cranked out another barn burner finally warming up 4 squats sets in.

1/20/17

Squats:(raw)
135 x 10
225 x 5
315 x 3
405 x 1
505 x 1 (felt great with plenty of weight to add next week)

Good Mornings:
135 x 6
225 x 6
275 x 6
320 x 6

1/4 Dead Stop Squats:
315 x 3
405 x 3
495 x 3
625 x 3 (a killer)

DeadStop Deadlifts(start just below knee):
135 x 5
225 x 5
315 x 3
405 x 3

Standing Crunches:
70 lbs x 20

Back and legs are fried. Off to do therapy.


#1544

As always you’re looking strong as hell. It brought back memories reading you were watching your 3 year old while you were working out. When my kids were young I hung a swing in the basement and would push them between sets.


#1545

Thanks and good to read from you NHLFTR. I love to include my girls and spend time with them. I plan to have my 6 year old doing a pullup soon and my 3 year old likes try and hang from the bar too. The girls like to use my micro plates and do shoulder raises.


#1546

Got in a lift between jobs.

Monday 1/23/17

Pullups:
3 x 6

DE Bench Press:(alternating grips)(EMOM)
135 x 10
195 x 9 x 3

Slingshot Bench Press:
275 x 1
330 x 1

Triceps Push-downs/Dumbbells Hammer Curls (giant sets)
80 lbs x 5 x 12/35 lbs dumbbells x 5 x 12

Bent-over Rows:
135 x 3 x 10

Svend Presses:
50 lbs( 2 25 lbs plates)

Standing Crunches:
70 lbs x 20


#1547

So today was the usual rush between jobs , a 45 minutes barn burner.

DE Squats (EMOM):
135 x 10
225 x 5
315 x 9 sets x 3 reps

Good Mornings:
135 x 6
225 x 3 x 6

Trap Bar Deadlifts:
140 x 5
230 x 5
320 x 3
410 x 1
520 x 1

Standing Crunches:
70 lbs x 20

My back is calling me a bastard right now.


#1548

You did svend presses with 25s? How was that?


#1549

I like using the 25s for the svend Presses. I think adding the squeeze presses is a great chest builder to top of bench work. I might try to put a 5 lbs or 10 lbs plate in between the 25s soon for more challenge.


#1550

Nice lift time this evening while supervising my 3 and 6 year old.

1/26/17 Thursday

ME Incline Bench Press:
135 x 10
185 x 5
225 x 1
265 x 1
291 x 1

ME Close Grip Floor Presses:
135 x 5
185 x 3
225 x 1
265 x 1

Triceps Push-downs/Hammer Curls ( Giant sets):
90 lbs x 5 x 12/35 lbs dumbbells x 5 x 12

Bent-over Rows:
135 x 6
225 x 3 x 6

Prone Rear Delt Raises/Front Raises/Lateral Raises (giant sets):
20 lbs x 3 x 12/3 x 12/3 x 12

Standing Crunches:
70 lbs x 20


#1551

I bet you were looking in a mirror when you were writing that post in Crippler’s log.

Weighing 215 and putting 600+ on your back for squats. Jeez.


#1552

Perhaps there is a fraction of reflection we all share on here.
I have to get focused on putting 600 and more on my back because I am considering a meet on March 4th.


#1553

291 incline bench is very solid. Looks like bench numbers are on the improve.


#1554

I just wish we all would have gotten a new black bar for Christmas if it makes you this awesome :grin:


#1555

Thanks Dave, it’s a long, difficult battle. Hopefully, no injuries or screw ups will get in the way to my meet.
ChickenLittle, I am fortunate to have the implements and support to work hard.
The lift this evening busted my butt.

1/27/17 Friday

Squats:(raw)
135 x 10
225 x 5
315 x 3
405 x 1
515 x 1 ( felt good-room to move up)

Good Mornings:
135 x 6
225 x 6
255 x 3 x 6

Romanian Deadlifts:
135 x 6
225 x 6
315 x 6
435 x 2 x 6

Standing Crunches:
70 lbs x 20

This lift has left me a wreck. Oh yeah


#1556

That is a really strong session. You look ready to hit the platform again.


#1557

Thanks, fortunately I have a month of training to get my numbers a little higher.


#1558

Able to lift between jobs today.

Pull-ups:
3 x 6

DE Bench Press:(alternating grips)
135 x 10
195 x 9 sets x 3 reps (EMOM)

Slingshot Bench Press:
275 x 1
335 x 1

Triceps Push-downs/Bent-over Rows/Hammer Curls (Giant sets):
80 lbs x 5 x 12/185 lbs x 5 x 8/35 lbs dumbbells x 5 x 12

Standing Crunches:
70 lbs x 20

Then I walked about 10 miles at work. The intensity of this lift was very high and I felt zoned for a couple hours.


#1559

Had a nice short lift today.

1/31/17 Tuesday

DE Squats:(EMOM)
135 x 10
225 x 5
315 x 9 x 3

Deadlifts from pins just above mid shin:
135 x 5
225 x 5
315 x 1
405 x 1
535 x 1

Standing Crunches:
70 lbs x 20

35 minutes. Devestation followed.


#1560

Moving along well here.