T Nation

New Hampshire Lifter II


Awesome. Another Pats fan. A lot of haters outside of New England.

I’m worried about tearing a bicep with the mixed grip. I would use straps for heavier sets but I have a meet in April and don’t want to use a mixed grip. After that I may just strap up.



1a. Bowflex chest press 100x10 160x10 200x2x10
1b. Band pull aparts
2a. Bench barx15 95x5 135x5 185x5 225x3 275x4x6
2b. 1 arm seated cable rows 50x10 70x10 90x5 100x5 120x5 140x5 120x5 100x10
3a. Bench wearing yellow slingshot 315x2x6
3b. Band pull aparts

I got a good warmup with the bowflex before I benched. Trying to keep my shoulders happy.


Solid continued work. I’ve been thinking about trying the hook grip, but I’ve heard both sides of that story.

Sorry I can’t get too excited for the Pats. I think this will be a Super Bowl where I just watch for something to do. As a Seahawks fan, I can’t stand the Rams either.


Steve- it is so…I’m known in my circle of friends as the anti-patriot…in fairness I have continued to carry the flag in spite of the last 15 years of misery !!! Hope you and your family enjoy the game…


Crippler and Paul, at least we all like the Red Sox, Celtics and Bruins, right?


  1. Semi sumo deads 135,185,225,275,315,365,405x3 455,495x1
  2. Rowsx5-deadsx5-high pullx5135,185,225,275,135,135 x 5 reps each

I taped the thumbs and hook gripped again with little pain. I thought the row-dead lift-high pull trio would hit shit from all kinds of angles.


This is the point in the conversation where one tactfully tries to change the subject which is followed by…crickets!!

Paint drying or watching Red Sox ? Paint drying
Celtics but Im not a fan of the current NBA huck up a 3 and retreat
Bruins come playoffs, regular season hockey is iffy for me but playoff hockey regardless of who is playing is awesome.

Boston Cannons anyone?


Paul, I agree with every point you made. I fall asleep watching baseball and hate the three point dominated play. And I really enjoy playoff hockey.


  1. 1 arm db clean and press 50x3x5, 70x5,3 90x3x3 70x2x5
    2a. Bench with slingshot 135x5,225x5,275x5,315x5,365x2x5, 315x5,7
    2b. slingshot rows-kinda like a reverse pec dec
  2. bb rows 185x30,20

Gave the shoulders a break with the slingshot. The slingshot rows work kinda of like a reverse pec deck. My lats were all swole after the high rep rows. Going to ache tomorrow.


I hadn’t even considered that you can use the Slingshot around the back for rows. Brilliant! I’ll be bringing in mine for triceps overload soon.


Sorry Tony I’m not as creative as you’ve typed. After a set of bench with the slingshot I sat up leaving the slingshot in the front and pushed my elbows back in a rowing motion. I don’t think I’m flexible enough to get the slingshot around my back.


  1. 17’’ box front squats barx10 135x5,5 185x5,5 225x5 245x5 265x3 285x3 305x3
  2. 15’’ box front squats 225x3,3,3,6 135x5(1.25 reps)
  3. Front squat holds 405x20 sec 495x2x10 sec

All front squats all the time.


Actually you are kind of right. I’ve always been a Celtics fan. After my Sonics left the the Northwest, they became the only NBA team I follow. The Sox are my second MLB team. So yes, there is some common ground here.


Crippler, Watching the Celtics right now. Bruins were on earlier and football later. Chili and brisket all cooked. Good times.


  1. Rows-deadlift combo 135x6x5-5 185x5-5 225x5-5 275x10-10 315x5-5
  2. Stone lifts x 3 or 4 sets

I wasn’t going to workout but my oldest wanted to deadlift. I was feeling a little stiff so I did a bunch of warm ups with 135.



1a. 2 board bench with micro mini bands(not included in weight): barx20 95x5 135x5 185x5 225x3,6,9,12
1b. T-handle swings 50 lbs 10-25 reps after every set of bench

Took it easy tonight. Moved a little weight then cooked pork chops, wings and brown rice. I ordered some glucosamine chondroitin msm stuff today. Going to give it a try. I’m not looking for a miracle just a little pain relief. Anyone have luck with suppiments and joint pain?


I have used the stuff you ordered. Worked for me.

I had a strange pain in one of my fingers recently. My rheumatoid arthritis ancient history pushed me to doctor, though doctors are my last resort. He told me 3 Tylenol pills each dose, morning, noon, night, if pain reappeared. It hasn’t.


Pretty basic, and common, for me:

Fish oil, and lots of healthy fats…all the time. If I can see/feel it in my skin, I’m pretty good.
I also wrap the heck out of anything I can, when I lift; knee, wrist, elbow…
Also, pretty common around here I’m sure…just make sure everything matches :wink:


Thanks guy. I started the glucosamine chondroitin msm. I’ll have to get some fish oil.
I pulled out my Dan John book and decided to try a park bench workout. My mobility is pitiful. Conditioning is poor. The goblet squats were 1/4 squats. Not sure what the mess I called the get up was. And my front squats without a box were not pretty. A work in progress.

Warm up
Goblet squat 50x15,10
T-handle swings 50x25,15,15,20
1/2 get ups 10 lb db x 3 each side
MP 115x2x5
Deadlift 275x2x5
BB rows 135x2x5
Front squats 135x2x5
Carry 100 lb plate around the basement


Like Turkish get ups? Ewwwww…
I used part of my T handle on my sled. I need to pick up some parts tomorrow.


Unfortunately it’s like Turkish get ups. T handle is kind of fun. Don’t know why I don’t use it more.
I was gassed again after the warm up.

Warm up
Bike 5 minutes
Goblet squat to box 50x10,15
T handle swings 50x3x25
1/2 get ups 10 lb x5 each side

MP 115x2x5
Hang clean 135x2x5
Deadlift 275x2x5
Front squat to box 135x2x5
Carry 100 lb plate around the basement


MP 115x5 135x3 155x2
Hang clean 135x5 155x3 175x2
Deadlift 225x5 275x3 315x2
Front squat 15’’ box 135x5 185x3 225x2
100 lb plate carry
Goblet squat 15’’ box 50x25
T handle swing 50x3x25
Partial get up 10 lb db x5 each side

I cheated and moved the warm ups to the end. And I’m dropping all non box squats. It hurts without the box.


1a. MP barx20, 95x15, 115x12, 135x10, 155x20-8-5(10 breaths btw sets), strip set 155-135-115-95
1b. Cambered bar rows barx20 135x15 185x10 225x2x10 135x32

It’s snowing out at a good clip right now. I’ll get some conditioning cleaning it up in the morning.



  1. 17’’ box front squat-back squat barx10-10 145x5-5 165x5-5 185x5-5 195x5-5 215x5-5 235x5-5
  2. 17’’ box front squat 235x10
  3. 17’’ box squat 235x10
  4. 17’’ box zercher squat 145x10 195x2x10

No problem.