T Nation

Manic Mace Lift Log


#1

Late 20s, 5'6, 118


#2

10/2/14
117

Upper speed

Bench (fast)
45x10
65x2/2/2/2
75x2/2/2/2

Chest supported row
25x5
35x5/5/5/5

Incline DB bench
20x15/15/15/15

Wide PD
75x15/15


#3

10/7/14
117

Lower speed

DL (fast)
135x1/1/1/1/1/1/1/1

Stair jump (3 stairs)
8x1
6x1
6x1

Toe touch
8" x 10/10/10/10

Knee tucks
15/15/15/15 (fast)

SLDL (snatch grip)
60x15/15/15/15


#4

10/9/14
118

Upper Heavy

Machine dip
70x10
90x5
100x5
110x5
120x5
130x5/10

Pullups (UH)
5/5/5/5/5

DB bench
30x8/8/8/8

Seated row (parallel)
80x8/8/8/8

DB alt curl
15x8/8/8/8

Pressdown
50x8/8/8/8


#5

10/10/14
121

Lower Heavy

Box squat (bench)
95x2/2/2/2/2/2/2/2 (fast)

Good morning
65x8/8/8/8

Split squat
45x8
65x8/8/8

Seated leg curl (fast)
105x8
120x8
135x8
150x8

Calf sled
90x15/15/15


#6

Your programming is interesting. What are your goals?


#7

10/13/14
121

Upper speed

Incline bench (fast)
45x10
65x2/2/2
75x2/2/2
85x2/2

DB row (explosive)
45x5/5/5/5/5

DB bench
30x15/15/15/15

Pulldowns
70x15
90x15/15/15

Rope face curl

3x15/15/15

superset
rope pressdown

3x15/15/15

Decline situps
15/15/15

DB front raise
5x50
DB lat raise
5x50
DB rear delt raise
5x50


#8

Power for sports.


#9

10/14/14
120

Lower Speed

Deficit DL (2") (explosive)
135x2/2/2/2/2/2/2/2

Stair jump (3 stairs)
6/6/4/4

Lateral hops
10/10/10/10

V situps (fast)
15/15/15/15

Prone leg curl
30x15/15/15


#10

10/15/14
121

Upper Heavy

Bench (comp grip)
45x20
75x10
95x2/2/2/2
105x2/2/2/9 (maxed reps)

HS high row (1 arm)
70x5/5/5/5/5

DB incline bench (pause at the bottom)
30x8/8/8/8

Assist pullup (wide)
40#x8
28#x8/8/8

Skullcrusher (3 sets)
40x8 + 10 presses

Hammer curls
20x8/8/8/8


#11

10/16/14
120

Lower Heavy

High bar squat
45x6
65x2/2/2
75x2/2/2
85x2/2 (all good speed)

SLDL
95x8/8/8/8

DB lunge
30x5/5/5/5/5

Standing iso leg curl
20x8/8/8/8

Standing calf raise
270x12/12/12/12


#12

10/17/14
121

Upper Speed

HS incline press (explosive)
35x5/5/5/5/5

BB row (explosive)
70x5
90x5/5/5/5

DB OHP
25x15/15/15/15

Seated row (parallel)

6x12/12/12/12

Incline curl
15x12/12/12

Machine dips
70x15
80x15
90x15/20

Front raise
5x50

Lat raise
5x50


#13

10/19/14
121

Fun Upper

Bench
95x5/5/5/5

HS low row
45x10/10/10/10

HS incline
35x10/10/10/10

Pulldown
90x10/10/10/10

Lat raise
15x15/15/15/15

EZ curl
40x15/15/15/15

Pressdown
50x15/15/15/15


#14

10/21/14
122

Lower Speed

Bad upper back pain for a couple days, said I'd pull deads and leave.

Sumo DL (fast)
135x2/2/2
145x2/2/2
155x2/2


#15

10/23/14
122

Pinched nerve. Explains the back pain.

Upper Heavy

HS shoulder press
50x5
75x5
85x5
90x5/10+5 forced reps

Pullups (OH)
5/5/5/5/5 quick

DB flat bench
35x8/8/8/20

Seated row

8x8/8/8/8

EZ curl
45x8
50x8/8/8

Pressout
40x8/8

Dips
bwx10/10


#16

10/28/14
122

Lower Heavy

Rack pull (pin #4, just below knee)
135x2/2
155x2/2
185x2/2/2
205x2/2/2
225x1/1/1

GHR
8/8/8/8

DB split sq
45x5/5/5/5/5


#17

10/29/14
122

Upper speed

CG bench
45x10
75x2/2/2
85x2/2/2
95x2/2/2
105x2/2/2
95x2/2/2


#18

10/31/14
121

Upper speed (interrupted last time)

CG bench
45x10
75x5
95x2/2/2
105x2/2/2
110x1/1/1/1/1 good speed
95x2/2/2
95x12 maxed reps

HS low row
55ps x 5/5/5/5/5

Incline db bench
30x12/12/12/12

Pulldown (parallel)
90x15/15/15/15

FM 1 arm pressdown
30x15/15/15/15
superset
EZ curl
35x15/15/15/15

Lat raise
8x50

Rear delts
8x50


#19

11/2/14
120

Upper fun lift

Incline bench
45x15
65x5/5
75x2/2/2
85x2/2/2
95x2/2/2
105x1/1/1/1/1 good speed
95x2/2/2/2/2
85x2/2/2/2/2

DB row (explosive)
55x5/5/5/5/5

DB OHP
25x15/15/15/15

Pulldowns (wide)
80x15/15/15/15

DB curls (various)
15x12/12/12

Machine dips
100x15/15/15/15

DB curls
8x30/30


#20

11/3/14
121

Lower Speed

Front squat
45x10
65x2/2/2
75x2/2/2
85x2/2

Hang cleans
65x5/5/5/5

Knee tucks in dip bars
15/15/15

Knee curl ups (slow)
10/10/10

Good morning
65x15/15/15

Standing calves
240x15/15/15/15