T Nation

Kuda's Training Log

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

2 Likes

Thursday:
Close Grip Bench
215x10
210x10
205x10
205x10
205x10

Overhead Press
175x10
175x10
175x10

Close Grip Overhead Press
145x10
145x10
145x10

Close Grip Row
215x10
210x10
205x10
205x10
205x10

Yates Row
175x10
175x10
175x10

Barbell Shrug
145x10
145x10
145x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

Friday:
Deadlift
305x10
305x10
295x10
285x10
275x10

Squat
225x10
215x10
205x10
205x10
205x10
195x10
185x10
185x10
185x10
185x10

Good Morning
225x10
215x10
205x10
205x10
205x10
195x10
185x10
185x10
185x10
185x10

+Abs, cardio

^This training session felt exceptionally terrible, my legs just didn’t want to work after the second set of deadlifts

1 Like

And yet you grinded out 23 sets afterwards of heavy leg compound movements… :flushed: :muscle:t3: :muscle:t3: :muscle:t3:

1 Like

Yeah I’m too stubborn to not hit my volume lol, those sets were far from perfect form-wise.

I’m in dire need of a deload right now so I’m going to take this week and maybe next week lighter. After that I’m planning on changing the focus of my routine from volume/form work to a few heavier, low rep sets followed by some lighter accessories for higher reps because I’ve been running this routine for a very long time. I haven’t finished writing this next routine yet but I’ll post it in here when I know what I’m going to be doing.

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:
30ish minutes cardio

Monday (One of my legs was aggravated so I had to go lighter than I planned):
Snatch Grip Rack Pulls
315x10
315x10
315x10
315x10
315x10

Squat
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10

Good Morning
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10

+Abs, cardio

Today:
Close Grip Bench
205x10
200x10
195x10
190x10
185x10
185x10
^Strained my pec on the sixth set so I had to call it here

Overhead Press
115x15
105x15
95x15
95x15

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

Barbell Shrug
115x15
105x15
95x15
95x15

+EZ bar overhead tricep extensions, curls, rotator cuffs

3 Likes

I’d love to see you really push the weight without all the volume and see what you could do

1 Like

Yeah I’m looking forward to it, going heavy is a lot more exciting than grinding through lighter sets for sure. Not sure if I’ll be hitting PRs anytime soon at this bodyweight though but I’ll see what I can do lol

2 Likes

Wednesday:
Squat
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10

Good Morning
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10

+Abs, cardio

Yesterday:
Close Grip Bench (went light to keep stress off the pec that I strained)
135x10
135x10
135x10
135x10
135x10

Overhead Press
115x10
115x10
115x10

Close Grip Overhead Press
105x10
105x10
105x10

Close Grip Row
135x10
135x10
135x10
135x10
135x10

Yates Row
115x10
115x10
115x10

Barbell Shrug
105x10
105x10
105x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

2 Likes

Deadlift
205x10
205x10
205x10
205x10
205x10

Squat
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

Good Morning
185x10
185x10
135x10
135x10
135x10
135x10
95x10
95x10
95x10
95x10
^Was having trouble finding a way to set up properly for these so I took some sets to feel out my form

+Abs, cardio

2 Likes

Saturday:
Overhead Press
115x10
115x10
115x10
115x10
115x10

Close Grip Overhead Press
105x10
105x10
105x10

Close Grip Bench
135x10
135x10
135x10
135x10
135x10

Yates Row
115x10
115x10
115x10
115x10
115x10

Barbell Shrug
105x10
105x10
105x10

Close Grip Row
135x10
135x10
135x10
135x10
135x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

Sunday:
~25 minutes cardio

Today:
Snatch Grip Rack Pulls
225x10
225x10
225x10
225x10
225x10

Squat
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

Good Morning
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

+Abs, cardio

Feeling less burnt out lately, still going light this week to keep the injuries I had last week from getting worse

2 Likes

When we gonna see the training style change to heavier? After this deload still?