T Nation

Lifting with Pinky

t-ransformation2018

#522

6 days a week, 5 x squat and bench and one deadlift day. Liking it so far!


#523

damn that’s a lot of lifting.
You alternate high bar / low bar and some bench, incline bench and cg bench is that by the program or you own choice?


#524

My own choice really. I use high-bar for most squat sessions because though slightly weaker, I get less TFL pain from it, and more range of motion means I should get just as much training effect. I use the same logic for using slightly narrower grip widths based on how my shoulders feel.


#525

HIHF 17
Deadlift - Pause at the knee
70 x 8
120 x 5
160 x 3
200 x 2
220 x 1
240 x 1 x 8

Reverse grip pulldowns
86 x 8 x 3

Seated Row
80 x 10 x 3


#526

HIHF 19
Close Grip Bench
60 x 8
90 x 5
110 x 3
120 x 2
130 x 1
140 x 1
145 x 1
130 x 3

High Bar Squat
60 x 10
100 x 8
130 x 5
150 x 3
170 x 2
190 x 1
195 x 1
200 x 1 PR
180 x 3

Preacher Curl
32.5 x 10 x 3


#527

Impressive, Very impressive Congrats Pinky


#528

Ha thanks. A friend of mine was doing high bar squats in the rack next to me, so my competitive side came out a little ha


#529

HIHF 20
Low Bar Squat
25 x 10
65 x 8
105 x 8
135 x 5
155 x 3
175 x 2
195 x 1
205 x 1
180 x 3

Bench Press
20 x 10
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
155 x 1
157.5 x 1


#530

HIHF 21
High-Bar Squat
60 x 8
60 x 8
100 x 5
130 x 5
150 x 3
170 x 2
180 x 1
190 x 1
180 x 2

Bench Press
20 x 10
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
155 x 1
140 x 3
140 x 2


#531

A little late here, but awesome job with your meet!
My first meet is tomorrow (competing as a 100kg) but my lifts will hopefully look very similar to what you put up. Nice work!
Is this the same Greg Nuckol’s program that @MarkKO is running?


#532

It most probably isn’t because I’m working with Greg Panora :joy:


#533

Good luck with the meet! keep us updated with how it goes.


#534

HIHF22
Low Bar Squat
25 x 10
65 x 8
105 x 8
135 x 5
155 x 3
175 x 2
195 x 1
205 x 1
180 x 3

Close Grip Bench Press
60 x 10
60 x 8
90 x 5
110 x 3
120 x 2
130 x 1
140 x 1
120 x 2

Wide grip Pullup
Bw x 10

Neutral Grip Pullup
Bw x 10

Close Grip Pullup
Bw x 10


#535

Doh! I just kept seeing Greg in your posts and… well…oops.


#536

HIHF 23
Medium Grip Bench
60 x 10
60 x 8
90 x 5
110 x 3
120 x 2
130 x 1
140 x 1
150 x 1
155 x 1
140 x 2 x 2

High Bar Squat
60 x 10
60 x 8
100 x 5
130 x 8

Oops. Gym closed an hour earlier than I thought, so got told I had 2 minutes left when I’d only just started warming up on squats.


#537

HIHF 24
Medium Grip Bench
60 x 10
60 x 8
90 x 5
110 x 3
120 x 2
130 x 1
140 x 1
150 x 1
155 x 1
140 x 3

Sumo Deadlift - Pause at the Knee
70 x 8
120 x 5
170 x 3
200 x 2
220 x 1
240 x 1 x 10

Sup-grip Seal Row
80 x 6 x 3


#538

HIHF 25
Sore shoulder, so no bench.
High-Bar Squat
60 x 8
60 x 8
100 x 5
130 x 5
150 x 3
170 x 2
180 x 1
190 x 1
180 x 2

Left it there.


#539

HIHF 26
Bench Press
60 x 10
60 x 8
90 x 5
110 x 3
120 x 2
130 x 1
140 x 1
150 x 1

Shoulder felt better today but didn’t want to push it with any back-off sets.

High-Bar Squat
60 x 8
60 x 8
100 x 5
130 x 5
150 x 3
170 x 2
180 x 1
190 x 1

Low-Bar Squat
190 x 1
200 x 1
180 x 3


#540

HIHF 27
Med grip bench
20 x 10
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
155 x 1
130 x 3
130 x 3

High bar squat
60 x 8
100 x 5
130 x 3
150 x 3
170 x 2
180 x 1
190 x 1
195 x 1
170 x 3

Plate loaded low row
50 x 15 x 3


#541

HIHF 28
Decline Bench Press
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
155 x 1

Deadlift
100 x 8
140 x 5
170 x 3
200 x 2
220 x 1
240 x 1
260 x 1
280 x 1
300 x 0 didn’t even wiggle. Very frustrating, but based on how 280 felt should have tried a 290 PR, serves me right.

Military press
60 x 5
60 x 5
80 x 3

Hammer curls
16 x 15
16 x 12