T Nation

New Hampshire Lifter II


(Band weight not included)
1a. Bench + orange bands barx20 95x10 135,185,205,225x5 245x10-3-3 (15 sec btw sets) 245-225-205-185-135 (strip set)
1b. Band pull aparts
2. Flys 40sx12,10
3. Rope pushdowns 3 sets

Trying some new twists on rep schemes and rest periods. I tried to really stretch the bottom of the flies. I guess it’s dynamic stretching.

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Still planning on the meet?


Paul, I’m most likely not attending this meet. Just not feeling it.


  1. Stone lifts: 150 lb atlas stone and 225 lb natural stone x a bunch
  2. 5 sets neutral grip chins

Had a great time with the stones tonight. I shouldered the atlas stone on both sides a bunch of times. I pulled the natural stone from different angles and positions. The stones really work the grip.


Back too, I bet.

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Mac, my upper back and traps were a little sore the next day.

1a. MP barx20 95,115,135x10 155x21-6-4 175,205,225x1
1b. Neutral grip chins BWx8 sets
2. BB rows 185x30,20
3. 2 board press 225x50 total reps

Throwing in some reps.



17’’ box front squat with chains barx10 135x5 185x5 225x5 275x5 315x3 225x10 135x5

The front squat to a 17’’ box with chains really help make squatting pain free for me. Im guessing the chains added 25-35 lbs at the top.


front squatting 315 x 3 w/chains.

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  1. Bench barx20 95,135x18 185,225x5 275x3
  2. 2 board 275x10,5,8
  3. Rows and front GMs with the natural stone x 5 sets

My wife started lifting in the basement. So while I was helping her I worked out myself.


1a. 15’’ box zercher squat barx10 145x5 195x5 235x3 285x3 325x3 235x5 145x10
1b. Neutral grip chins BWx8 sets

I used the squat bar because it’s a little thicker.


Thats too bad I had t shirts made up that said Steve for President…but I get it…


I’m a big fan of Zerchers.
325 is some serious weight to keep close.
I use my fat bar. Before that I would wrap a thick towel.


Paul, first thing I’d do as president would be to the install a powerlifting gym in the Whitehouse.

Clee78, I’ve been pulling knee sleeve on my arms. Makes zerchers very comfortable. I’m hoping to get some carryover to my other lifts.


  1. Trap bar deads 135,185,225,275,315,365,405x5 455x3
  2. Stone lifts x a bunch of singles and doubles
    3a. Red band push ups x 5 sets
    3b. Band pull aparts

I wrapped the band around my back for added resistance with the push ups. The natural stone and atlas stone were fun to play with.



1a. Bench+orange bands(weight not included) barx20 95x10 135,185,225,275x5 285,295,305,315,325x3
1b. Trapbar rows and shrugs 5-20 rep sets
2a. MP 135x15 155x10 175x12
2b. Trapbar shrugs 225x3x20

I’ve been dieting for a week now. So I was happy with this workout. I didn’t feel sluggish at all. Do you think my stomach look smaller yet?

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  1. 4’’ block pull 135,185,225,275,315,365,405x3 455x1
  2. 15’’box zercher squat 135x5 225x5 135x3x10
  3. Trapbar deadlift 315x20

I felt weak today so I ended with a high rep set of trapbar. Made me feel better.



1a. Bench barx20 95x5 135x5 185x5 195x5 225x5 255x5 195x3x10
1b. Neutral grip chins BWx 3,4,5,3,4,5,3,4,5,3
2a. MP 135x3x10
2b. Power rows/bb rows 135x3x10-10
3a. Rope pushdowns 60x3x10
3b. Db curls 25s x3x10

I haven’t lifted for almost 3 weeks. I got sick and missed a week of work. I dropped 10 pounds. I wasn’t supposed to lift until this coming Monday but I’m feeling much better. So I started back today.


Glad you’re feeling better. Noticed your absence.


Glad you’ve recovered. 10 lbs is a plus?

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Back at it and rolling…

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Hellooo there. Glad you’re feeling better.

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I Thanks all. Feeling like my old self again. And I needed to lose 10 lbs. I need to lose 30 more.
I was going to front squat but my oldest asked to MP with the axle so that’s what we did. I know it’s not exactly the same but I used the Swiss bar like a log for clean and press.

1a. MP with axle barx20 105,125,145,165,195x3
1b. Neutral grips chin ups x 6 sets
2a. MP with Swiss bar 115x10 135x10 155x5
2b. Band pull aparts
3a. Cgb with bands 185x4x10
3b. Swiss bar power curls into press 115x3 135x3 sets

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