T Nation

Kuda's Training Log

Haha I’m definitely not feeling like I can crush worlds right now but I am thinking of moving on to a more powerlifting based routine soon, not sure what that would look like right now though.

1 Like

Wednesday:
Squat
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10

Good Morning
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10

+Abs, cardio

Thursday:
Close Grip Bench
185x10
185x10
185x10
185x10
185x10

Overhead Press
135x10
135x10
135x10

Close Grip Overhead Press
115x10
115x10
115x10

Close Grip Row
185x10
185x10
185x10
185x10
185x10

Yates Row
135x10
135x10
135x10

Barbell Shrug
115x10
115x10
115x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

just to contrast the high volume for a while you could do the old work up to a heavy double or triple then do some backoff sets for a while and see what that does for you.

1 Like

Yeah I was thinking something like that, I’ll probably focus on top sets once I’ve run this current routine down to sets of x3s or x2s, though. I’d like to keep the amount of work done high enough to keep cutting down, but after that the goal will be to hit some decent numbers for sure

1 Like

Deadlift
235x10
235x10
235x10
235x10
235x10

Squat
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10

Good Morning
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10

+Abs, cardio

Saturday:
Overhead Press
135x10
135x10
135x10
135x10
135x10

Close Grip Overhead Press
115x10
115x10
115x10

Close Grip Bench
185x10
185x10
185x10
185x10
185x10

Yates Row
135x10
135x10
135x10
135x10
135x10

Barbell Shrug
115x10
115x10
115x10

Close Grip Row
185x10
185x10
185x10
185x10
185x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

Sunday:
30 minutes cardio

Snatch Grip Rack Pulls
365x10
355x10
345x10
335x10
325x10

Squat
245x10
245x10
235x10
235x10
225x10
225x10
215x10
215x10
205x10
205x10

Good Morning
245x10
245x10
235x10
235x10
225x10
225x10
215x10
215x10
205x10
205x10

+Abs, cardio

Close Grip Bench
195x10
195x10
190x10
190x10
190x10
190x10
190x10
190x10

Overhead Press
145x15
145x15
145x15
145x15

Close Grip Row
195x10
195x10
190x10
190x10
190x10
190x10
190x10
190x10

Yates Row
145x15
145x15
145x15
145x15

+EZ bar overhead tricep extensions, curls, rotator cuffs

Squat
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10

Good Morning
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10

+Abs, cardio

Close Grip Bench
195x10
195x10
195x10
195x10
195x10

Overhead Press
145x10
145x10
145x10

Close Grip Overhead Press
125x10
125x10
125x10

Close Grip Row
195x10
195x10
195x10
195x10
195x10

Yates Row
145x10
145x10
145x10

Barbell Shrug
125x10
125x10
125x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

Deadlift
245x10
245x10
245x10
245x10
245x10

Squat
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10

Good Morning
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10

+Abs, cardio

Overhead Press
145x10
145x10
145x10
145x10
145x10

Close Grip Overhead Press
125x10
125x10
125x10

Close Grip Bench
195x10
195x10
195x10
195x10
195x10

Yates Row
145x10
145x10
145x10
145x10
145x10

Barbell Shrug
125x10
125x10
125x10

Close Grip Row
195x10
195x10
195x10
195x10
195x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

1 Like

Snatch Grip Rack Pulls
375x10
365x10
355x10
345x10
335x10
^The first three sets of these moved like garbage so I’m deloading these next week. The rest of the sets went well enough

Squat
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10

Good Morning
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10

+Abs, cardio

1 Like

Close Grip Bench
205x10
205x10
205x10
205x10
205x10
200x10
200x10
200x10

Overhead Press
155x15
150x15
145x15
140x15

Close Grip Row
205x10
205x10
205x10
205x10
205x10
200x10
200x10
200x10

Yates Row
155x15
150x15
145x15
140x15

+EZ bar overhead tricep extensions, curls, rotator cuffs

1 Like

Yesterday:
Squat
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10

Good Morning
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10

+Abs, cardio

Today:
Close Grip Bench
205x10
205x10
205x10
205x10
205x10

Overhead Press
155x10
155x10
155x10

Close Grip Overhead Press
135x10
135x10
135x10

Close Grip Row
205x10
205x10
205x10
205x10
205x10

Yates Row
155x10
155x10
155x10

Barbell Shrug
135x10
135x10
135x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

1 Like

Deadlift
255x10
255x10
255x10
255x10
255x10

Squat
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10

Good Morning
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10

+Abs, cardio

1 Like

WAIT you can good morning what you squat :flushed: :flushed:

That’s impressive as hell

1 Like

Haha I don’t think I can actually good morning my squat, I’ve just been keeping the weights on those two exercises the same since I got injured last. I’m pretty sure ~4 plates would fold me if I tried GMing it lol

Saturday:
Overhead Press
135x10
135x10
135x10
135x10
135x10

Close Grip Overhead Press
115x10
115x10
115x10

Close Grip Bench
185x10
185x10
185x10
185x10
185x10

Yates Row
135x10
135x10
135x10
135x10
135x10

Barbell Shrug
115x10
115x10
115x10

Close Grip Row
185x10
185x10
185x10
185x10
185x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

Monday:
Snatch Grip Rack Pulls
315x10
315x10
315x10
315x10
315x10

Squat
265x10
265x10
255x10
255x10
245x10
245x10
235x10
235x10
225x10
225x10

Good Morning
265x10
265x10
255x10
255x10
245x10
245x10
235x10
235x10
225x10
225x10

+Abs, cardio

1 Like

Close Grip Bench
215x10
210x10
205x10
200x10
195x10
190x10
185x10
185x10

Overhead Press
135x15
135x15
135x15
135x15

Close Grip Row
215x10
210x10
205x10
200x10
195x10
190x10
185x10
185x10

Yates Row
135x15
135x15
135x15
135x15

+EZ bar overhead tricep extensions, curls, rotator cuffs

1 Like