T Nation

Menace Training Log

2021-01-14T05:00:00Z: PM Conditioning

Running
4 miles easy

2021-01-15T05:00:00Z: Conditioning

Running
3 miles easy

2021-01-16T05:00:00Z: AM Dynamic Effort Lower

A1: Leg Curl
50x25
60x25
70x25
80x25

A2: Leg Extension
50x25
60x25
70x25
80x25

A3: Belt Squat
45x25
90x25
135x25
180x25

B: DE Box Squat
45x10
135x3
200x2x8 (EMOM)

C: DE Sumo Deadlift
135x3
185x1x8 (EMOM)

D: Stiff Leg RDL
45x5
135x5x3

E: Leverage Hack Squat
90x5
180x15x3

F: Machine T-Bar Row
45x5
90x12x3

G: Machine Iso-Lateral Row
90x5
180x12x8

H: GHR Back Extension
BWx5
25x12x3

I: Ab Wheel Rollout
BWx15x3

2021-01-15T05:00:00Z: PM Aerobic Conditioning

Running
7 miles easy running finishing the final 20min with 8 x 30sec uphill strides with an easy jog to the bottom between.

2021-01-16T05:00:00Z: Aerobic Conditioning

Rucking
6 miles moderate-easy w/ 35 lbs

50x25
60x25
70x25
80x25

A2: Wide Grip Lat Pulldown
55x25
70x25
85x25
100x25

A3: DB Bench
40x25
50x25
55x25
60x25

B: DE Bench Press
45x10
95x5
135x3
200x3x8

C: EZ Skullcrusher
25x5
75x6x4

D: Machine Tricep Press
50x5
100x12x3

E: Close-Grip Chin-up
BWx5
(35x5+3+2)x3 (CL)

F: Machine Iso-Lateral High Row
90x5
180x12x3

G: DB Rear Delt Raise
20x15x3

2021-01-18T05:00:00Z: Max Effort Lower

A1: Seated Leg Curl
70x25x4

A2: Leg Extension
55x25x4

A3: Kettlebell Swing
40x25x4

B: Low-Handle Trap Bar Deadlift
150x5
200x3
240x2
290x1 (added belt)
330x1
350x1 (Probably a PR)

Done on the asshole Sorinex bar. Not gonna be tested on this movement for this semester at least so I guess I don’t need to take it as seriously. Still gonna keep it in the rotation just in case.

C: GHR
BWx5x4

D: Seated Leg Curl
50x5
115x12x4

E: Barbell Row
45x10
135x8x4

E: Machine Iso-Lateral Low Row
90x5
180x10x4

G: Reverse Hyper On GHR
Black Band x20x4

H: Ab Wheel Rollout
BWx15x3

2021-01-18T05:00:00Z: Aerobic Conditioning

Running
3-4 miles easily finishing the final 12min with 6 x (20sec strides / 1min40sec easily)

2021-01-19T05:00:00Z: Anaerobic Conditioning

Running
5 miles total; 2 miles easy warm-up; 4 x (2min at 7:20-25 pace / 4min at 8:00-10 pace); 1 mile cool down

2021-01-20T05:00:00Z: AM Max Effort Upper

A1: Tricep Pushdown
30x25
40x25x3

A2: Cable Face Pull
30x25
40x25x3

A3: Neutral-Grip DB Bench
40x25x4

B: Bench Press
45x10
95x5
135x3
185x2
205x1
225x1
245x1
275x1
290x1
300x1 (PR)

Matched a lifetime PR. Did it to some Deftones. Vary happy about this.

C: Dips
BWx5
45x5
90x3
135x1
90x3x3

135 wasn’t happening today so I decided to go with 90 instead. Probably gonna go lighter on the supplemental from here on out.

D: Floor Rolling Tricep Extension
25x12x4

E: Neutral-Grip Pull-up
BWx5
(45x3+3+2)x2

F: Machine Iso-Lateral High Row
90x5
190x12x3

G: Machine Rear Delts
70x25x4

Notes
Really happy with my PR today, especially considering I’ve been doing a cut. Things have been looking up lately.