T Nation

Making Messy Plans & Neat Progress


#221

Sunday 4/9
First Y League basketball game of the year.
Went pretty well, realized I hadn’t been putting up too many shots recently as I had no feel for the entire game. Only scored once and I can do better than that haha. But had a huge block during the game that was probably the best play of the game but I’m biased a bit there. We ended up losing by 10 but really only were down by 4 before we had to start fouling. All in all it just proved I’m gonna have to work more basketball into my weekly schedule.


#222

Tuesday Heavy Upper
Date: 4/10

Practiced some basketball drills for about an hour and a half since all the guys I usually workout with were busy studying for some end of semester tests. Also got really close to putting down my first dunk of two feet. That is gonna go down in the next few months for sure.

Lat Pulldown 5 sets Pyramid
85x20
100x11
120x5
100x9
85x12

DB Bench 5 sets Pyramid
55x18
70x8
85x1 (PR)
70x6
55x12
DB Bench felt amazing and got very close to two reps on the 85s which felt damn good as that is the heaviest dumbbells I’ve ever attempted to press. I’m gonna have the hundreds by the end of the year.

Seated Cable Row 3x6-10
85x10 10 10

Just flew through a quick version of this day as I hadn’t left myself as much time as I meant to after basketballing. Still left with a PR so I’m happy with it.


#223

Thursday Heavy Lower
Date: 4/12

Y W T Holds each position 10 sec

Hang Power Snatch 3x2-3
45x5 65x5
95x3 3 3

Kneeling Leg Curl 3x6-10
90x10 10 10

Back Squat ramp to a heavy 1-5RM
45x10 135x5
225x5 235x5 245x5 255x3
It was so upsetting I had the perfect set at 245 and then go up 10 pounds and somehow misgroove the very first rep and just killed my whole vibe. The good thing is the 245x5 ties my all time 5RM and it was relatively easy so at least I’m seeing some squat progress.

DB Rdl 3x6-10
70x10 10 10

Hanging Knee Raise 3x10-15
Bw x 10 10 10

Seated Calf Raise 3x10-15
45x15 55x15 15


#224

Technique Day
Date: 4/13

In 3 weeks or so I’m gonna go ahead and test my max bench and squat hoping to finally hit two and three plates respectively. So I’m combining some hypertrophy work with some lift practice.

Giant Set Paused Bench 6x3 / DB Curls / Plate Overhead Extensions

Bench
45x10 135x5
155x3 3 3 3 3 3

DB Curls
20x10 10 10 10 10

Plate Overhead Extensions
45x10 10 10 10 10

Giant Set Paused Squat 6x3 / Calf Raises / Ab Wheel

Paused Squat
45x10 135x5
185x3 3 3 3 3 3

Calf Raises
185x10 10 10 10 10 10

Ab Wheel
From Knees x5 5 5 5 5 5


#225

I bought a pair of squat stands on ebay and put them together yesterday and couldn’t help myself but get a little squat workout in.

Squat Day
Date: 4/16
Band Pullaparts 100 reps
40 30 30

Squat 50-100 reps 5-20 rep range Descending Sets / Calf Raises 10 reps / Ab Wheel Rollouts 5 reps
135x5 185x3
225x5 / 10 / 5
215x6 / 10 / 5
205x8 / 10 / 5
185x11 / 10 / 5
165x12 / 10 / 5
165x13 / 10 / 5

Front Squat Iso Hold
95 for 30 seconds
Stole this from a Ben Bruno article on here and I got my quads nice and lit up at the end of the workout. May have to try to fit these in more often.

Had no real goal but to get a lot of squats in and mission accomplished haha.


#226

Heavy Upper
Date: 4/17

Cat Camel Stretch
Floor Slides
Ankle Stretching

Hang Power Snatch 3x2-3
45x5 65x5
95x3 3 3

Bench 3x1-3 Negatives
45x10 135x5 185x3
225x3 3 3
Held the weight at the beginning and end of each set to start getting used to holding heavier weights

Machine Pulldown 5 sets Pyramid
115x15
135x10
155x6
135x8
115x11

DB Bench 3x6-10
55x10 10 10

Machine Seated Row 3x6-10
110x10 10 10

DB Lateral Raises 2x10-15
15x15 15
Preacher Curls 2x10-15
40x15 15
Seated DB Overhead Extensions 2x10-15
40x15 10


#227

Heavy Lower
Date:4/19

Cat Camel stretch
Floor Slides
Ankle Stretching

Hang Power Snatch 3x2-3
45x5 65x5
95x3 3 3

Kneeling Leg Curl 3x6-10
90x10 10 10

Back Squat ramp to 1-5RM
45x10 135x5
225x5
235x3
245x2
255x2
265x2

DB Rdl 3x6-10
75x10 10 10

Hanging Knee Raise 3x10-15
Bw x10 10 10

Seated Calf Raise 3x10-15
55x15 15 13


#228

Heavy Upper
Date: 4/24

Cat Camel Stretch
Floor Slides
Ankle Stretching

Hang Power Snatch 3x2-3
95x5 5 5
Gonna go up on these next week like 10 pounds 95 is starting to feel really light.

Bench 3x1-3 Negatives
45x10 135x5 185x3
225x3 3 3

Machine Pulldown 5 sets Pyramid
120x14
140x9
160x5
140x8
120x9

DB Bench 3x6-10
55x10 10 10

Machine Seated Row 3x6-10
110x10 10 10

DB Lateral Raises 2x10-15
15x15 15
Preacher Curls 2x10-15
50x13 10
Seated DB Overhead Extensions 2x10-15
40x15 15