T Nation

kuda's Training Log

Pause Squat
335x12
325x12
315x12
305x12
295x12
285x12
275x12
265x12
255x12
245x12

Snatch Grip Rack Pulls
335x12
330x12
325x12
320x12
315x12

Lower back was fried so the GMs were lighter today

Good Morning
225x12
215x12
205x12
195x12
185x12
185x12
185x12
185x12
185x12
185x12

+Abs, cardio

Close Grip Bench
220x12
215x12
210x12
205x12
200x12
195x12
190x12
185x12
185x12
185x12

Overhead Press
145x20
145x20
145x20
145x20
145x20

Close Grip Row
220x12
215x12
210x12
205x12
200x12
195x12
190x12
185x12
185x12
185x12

Yates Row
145x20
145x20
145x20
145x20
145x20

+EZ bar overhead tricep extensions, curls, rotator cuffs

Pause Squat
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12

More lower back issues on GMs so I had to go light again

Good Morning
240x12
240x12
200x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12

+Abs, cardio

Close Grip Bench
205x12
200x12
195x12
190x12
185x12

Overhead Press
165x12
165x12
165x12
165x12
165x12

Behind the Neck Press
135x12
135x12
135x12
135x12
135x12

Close Grip Row
205x12
200x12
195x12
190x12
185x12

Yates Row
165x12
165x12
165x12
165x12
165x12

Barbell Shrug
135x12
135x12
135x12
135x12
135x12

+EZ bar overhead tricep extensions, curls, rotator cuffs

Lower back needs more rest, did what I felt was safe today

Snatch Grip Rack Pulls
225x12
225x12
225x12
225x12
225x12

Squat
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12

+Abs, cardio

Lower back’s still tweaked so I did some weird accessory work today based on how things felt

Squat Walkout and Static Holds
315x1
315x1
315x1
315x1
315x1

Double Overhand Rack Pulls
405x20
405x20
365x20
365x20
365x20
315x20
315x20
315x20
275x20
275x20
^Rack position was higher than my Snatch Grip pulls usually are for these sets. Mostly tried to work grip with these but felt some decent back and hamstring activation

Good Morning
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20

+Abs, cardio

Close Grip Bench
225x12
220x12
215x12
210x12
205x12
200x12
195x12
190x12
185x12
185x12

Overhead Press
150x20
135x20
135x20
135x20
135x20

Close Grip Row
225x12
220x12
215x12
210x12
205x12
200x12
195x12
190x12
185x12
185x12

Yates Row
150x20
135x20
135x20
135x20
135x20

+EZ bar overhead tricep extensions, curls, rotator cuffs

Another light day, back’s feeling alright but I don’t want to push it too soon

Squat
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20

Good Morning
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20

+Abs, extra cardio

Close Grip Bench
210x12
205x12
200x12
200x12
200x12

Overhead Press
170x12
170x12
170x12
170x12
170x12

Behind the Neck Press
140x12
140x12
140x12
140x12
140x12

Close Grip Row
210x12
205x12
200x12
200x12
200x12

Yates Row
170x12
170x12
170x12
170x12
170x12

Barbell Shrug
140x12
140x12
140x12
140x12
140x12

+EZ bar overhead tricep extensions, curls, rotator cuffs

Deadlift
135x12
135x12
135x12
135x12
135x12

Squat
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12

Good Morning
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12

+Abs, extra cardio

Overhead Press
170x12
170x12
170x12
170x12
170x12

Close Grip Bench
200x12
200x12
200x12
200x12
200x12

Behind the Neck Press
130x12
130x12
130x12
130x12
130x12

Yates Row
170x12
170x12
170x12
170x12
170x12

Close Grip Row
200x12
200x12
200x12
200x12
200x12

Barbell Shrug
130x12
130x12
130x12
130x12
130x12

+EZ bar overhead tricep extensions, curls, rotator cuffs