T Nation

Hardcore Essentials2


Damn! Are you even able to walk after that?


Biker I think I’ve done over 700 for a quarter squat and I may again soon.

Crippler, at work today I walked over 14 miles. For most of the day it felt like I was walking through quicksand and other times mostly dried concrete. Hopefully with a bit of good fortune, a lot of tumeric, and a ton of therapy I will recover in time to kick my ass again next week.


Barely had time to lift between jobs today but rushed in a 30 min blast.

1/13/17 Monday

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

Slingshot Bench:
285 x 1
345 x 1

Triceps Push-downs/Dumbbells Hammer Curls:
70 lbs x 4 x 15/35 lbs x 4 x 15

Standing Crunches:
70 lbs x 20

Fast and intense


Good showing. With your activity level you’re undoubted a 20 something like Crippler.


Well Biker I do outperform a group of 20 something’s at Costco on a regular basis.
Today, only had 30 minutes again to rush through my lift.

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

1 inch Deficit Deadlifts:
135 x 5
225 x 3
315 x 1
405 x 1
515 x 1

Standing Crunches:
70 lbs x 20


It’s kind of nice to show the young punks what’s up.


Have to agree with that.


Lifting tonight was less than inspired due to body fatigue not yet recovered from heavy deadlifting and overall excessive activity.

ME Bench Press:
135 x 10
185 x 5
225 x 3
275 x 1 ( Pause)
The 225 felt like a ton and the 275 was all I could handle so that was it.

Standing OHP:
135 x 2 x 5
165 x 3
205 x 1
230 x 1

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

Rear Delt Raises/Front Raises/Lateral Raises (giant sets):
20 lbs dumbbells x 2 x 12/2 x 12/2 x 12

Svend Presses:
50 lbs(2-25 lbs plates) x 2 x 25

35 lbs dumbbell x 20

Standing Crunches:
70 lbs x 20

Disappointing bench day but my theory is it is overload from previous heavy work.
Live to fight another day.


You have been cranking out some pretty big numbers lately, along with your jobs. I am sure a couple of lighter days isn’t going to hurt you.


ChickenLittle, you’re absolutely right.


A tired, standing OHP w/230. Care to share your diet?


Biker, sometimes my OHP is strong when my bench is off. My body is tired and last night I did less than I have been. I’m considering doing a light or minimal lift tonight to give myself more recovery time in order to train bigger next week before the meet. Have to see how I feel as the day progresses.


Strong work for being tired. I agree, a light day or two might be what you need.


Interesting about the OHP and bench thing. Of course, I’ve never done as heavy a bench as you.


After a nap following lawn work I had a big cup of coffee. The coffee and a couple sets of mobility work had me suddenly feeling energetic so I lifted on schedule for the meet in two weeks.

ME Squats:(raw)
135 x 10
225 x 5
315 x 3
385 x 1
475 x 1
565 x 1

Romanian Deadlifts:
135 x 6 (pauses)
225 x 6(pauses)
315 x 6
495 x 6

Felt good so went off the reservation

Bench Press:
135 x 6
185 x 6
225 x 1 pause
265 x 1 pause
315 x 1 pause

Standing Crunches:
70 lbs x 20

Felt oddly good and still do for the moment.


Glad you are feeling better.


Thanks ChickenLittle. Hours later I am beginning to feel a bit battered but that is expected.


565 raw…well done young man…and going off the Reservation is always fun ! Best Wishes on your meet


Dang, 2 weeks out?? That came up fast :))

Goals in mind…?? Or do you save that for a ‘Meet time’ decision??


Thanks OG. DenverZMan I’m still contemplating my goals for the meet but I would like to hit 1500 lbs for a total this time.
Lifting today was limited and had to be fast.

2/20/17 Monday

DE Bench Press:
135 x 10
195 x 9 x 3

Bench Press:
265 x 1(pause)
305 x 1(pause)

Standing Crunches:
70 lbs x 20