T Nation

Lifting and Leaning Out

9/12/21

Deadlift to Knees with a One Second Pause

1 x 3 x 155
1 x 3 x 185
2 x 3 x 215
3 x 2 x 230

Pendlay Rows

170 lbs 5/5/3/3/3

Two Handed Landmine Press

105 lbs 6/6/5/5/6

Neutral Grip Lat Pull Downs

3 x 10

Elevated Pushups

15/15/13

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9/15/21

Squat

1 x 5 x 155
1 x 4 x 180
2 x 3 x 210
3 x 2 x 235

Good Mornings

4 x 4 x 140

1 Like

9/16/21

Pendlay Rows

5 x 5 x 170

Two Handed Landmine Press

4 x 6 x 105
1 x 10 x 105

Neutral Grip Lat Pull Downs

3 x 12 x 100

DB Bench Press

55’s - 10/8/5

The first two exercises were superset together as were the latter two.

Getting to a point where I’m probably going to need to begin some periodization scheme for the LM Press. Thought I was going to need to a few weeks ago but have been able to keep pushing through on it. But my shoulders feel a little achy after tonight. Given the history there, I don’t want to take a chance there. I’ve also found that when doing these without the Landmine Base at work or at home, they are easier. The base elevates the barbell a little. I’m assuming that’s the primary difference.

I’ve really been fighting my Training ADD and personal demons the last few days. Feeling tremendous urge to shift gears to some degree but I’m committed to finishing this modified program. I do need to get back to doing more conditioning however for health needs and job requirements. Weight loss has also stagnated recently in the 208 - 210 range. Need to focus on the drive down to sub 200.

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9/19/21

Squat

1 x 5 x 140
1 x 4 x 165
1 x 3 x 195
4 x 2 x 220

Deadlift

1 x 3 155
1 x 3 x 185
1 x 3 x 215
2 x 2 x 245
2 x 1 x 260

Two Handed Landmine Press

5 x 5 x 110

Partial Range Chin Ups

1 × 5
1 x 4

Pin Press with Swiss Bar

1 x 10 x 95
1 x 7 x 95

Had some unexpected stuff with my schedule yesterday so I combined some core stuff from yesterday and today into one.

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9/21/21

Pendlay Rows

7 x 5 x 140

Two Handed Landmine Press

70 lbs - 74 total reps in 7 minutes.

Partial Range Chin Ups

3 x 2

Superset with

Pushups

3 x 5

1 Like

9/23/21

Squat

1 x 5 x 140
1 x 4 x 165
1 x 3 x 195
1 x 2 x 225
1 x 1 x 245
1 x 1 x 265
1 x 1 x 285

Eccentric Leg Extensions

3 Sets

Seated Calf Raises

1 x 19 x 50

1 Like

9/25/21

Deadlift

1 x 3 x 155
1 x 3 x 185
1 x 3 x 215
1 x 2 x 245
1 x 1 x 270
1 x 1 x 295
1 x 1 x 305
1 x 1 x 320 (This one was a grind)

15 Minute Density Block Alternating Pendlay Rows and Swiss Bar Floor Press

Pendlay Rows - 40 Reps at 140 lbs

Floor Press - 40 Reps at 95 lbs

7 Minute Density Block Two Handed Landmine Press

50 Reps at 80 lbs

7 Minute Density Block of Lat Pulldowns

55 Reps at 140 lbs

1 Like