T Nation

On the set of the Living Dead

I’m closing in on some old PR’s though! :slight_smile:

2 Likes

W6 D5 (gym) Strength Building Block 8 sets x 5-6r
03.09.2021 (5.45am fasted session)
Mobility, warmup
band pullaparts during below, 110 ish various grips, various angles

HORIZONTAL
Low Incline Bench
bar x 8
40kg x 8
50 x 5
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5
(2.8t)

–ss–

Seated rows (seated row))
35 x 8
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
(2.9t)

Lateral Raise drop set 6 > 4 > 2 > bw
x2 x 8-10r each

Rear delt machine
2x15

Elliptical
10mins leg refresher 12s emom (2.1km ish) HR 148 ave

-higher HR on the elliptical, woke up circa 4am… bah. lacking a little on the recovery side of things, but a solid session nonetheless.

1 Like

W6 D6 (gym) Strength Building Block 8 sets x 5-6r
04.09.2021 (6.30am fasted session)
Mobility, warmup, clamshell band work

KB walking lunges (2sets) ss side to side BW squats

LEGS
Squats
bar x 10
40kg x 8
50 x 6
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
(3.2t)

Hex Deads
bar x 10
40kg x 8
60 x 6
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
(4.6t).

Calf Raises (hack sq +30kg)
2 sec hold at peak, 3xf (circa 7-8 reps per set)

Elliptical
leg refresher
10mins 12sec emom HR 148 ave

-DL’s solid, reckon there’s plenty of kg to add to these in the coming weeks.

W7 D1 (gym) Strength Building Block: 10 sets x 4r
06.09.2021 (5.45am session)
Mobility, warmup
band pullaparts during below, 100 ish various grips

VERTICAL
Lat pull downs (wide overhand grip)
33kg x 8
50 x 5
65 x 4 x10sets
(2.8t)

-ss-

OHP (edit: cleaned from the floor each set)
15kg x 8
20 x 8
40 x 4 x 10sets
(1.8t)

Seated curls
7.5kg DB’s x 10,10
10kg DB’s x 7+3rp
(30 total)

Elliptical
10min 60sec on, 60 off (HR peak 175)
10min SSC (HR 145 ave)
(4km)

-lower reps, felt like the right weight increase given fatigue levels towards 9th and 10th sets. Slightly shorter rests in the main lifts today too.
-good Fathers day feed yest

2 Likes

W7 D2 (gym) Strength Building Block: 10 sets x 4r
07.09.2021 (5.45am session)
Mobility, warmup
band pullaparts during below, 150+ ish various grips, various angles

HORIZONTAL
Low Incline Bench
bar x 10
40kg x 8
50 x 6
60 x 4 x 10sets
(3.2t)

–ss–

Seated rows (seated row/chest supported row)
35 x 8
50 x 6
68/70 x 4 x 10sets
(3.0t)

DB Pullover
22.5kg DB x 10,10
25 DB x 10, 10
(40reps)

Ovehead rope tri’s
3x8-10

Elliptical
10mins leg refresher 12s emom (2km ish) HR 140 ave

-flipped randomly between rowers with too many other people using my gym… ha
-feeling the effects slightly in the shoulder post vertical yest, then horiztonal work today. All good though.

3 Likes

W7 D3 (gym) Strength Building Block 10 sets x 4r
08.09.2021 (6.30am fasted session)
Mobility, warmup, clamshell band/glute work

KB walking lunges (2sets) ss side to side BW squats

LEGS
-hip aeroplanes 4 per side
Squats
bar x 10
40kg x 8
50 x 6
60 x 5
70 x 4 x 10sets
(3.9t)

Hex Deads
bar x 10
40kg x 8
60 x 6
75 x 6
85 x 4 x 10sets
(4.6t)

-No accessory work today
-Upped squats by 10kg noting the rep drops this week
-Deads after solid too, breaking the ground easily on 85 (heaviest since a 105kg single and a 100 triple, back in Aug 2015 according to my old records)

2 Likes

Liking the progress in here mate. Just keep plugging away and you will be surprised at where you get to. Are you back in the gym now or training at home?

1 Like

Had sfa lockdowns @simo74 , luck of the draw living in SA and Adelaide being essentially just a big country town.

Other than a handful of week or less lockdowns I’ve been commercial gymming it most of this year.

Yep the DL has plenty of growth, SQ less-so but all weights trending upwards nicely. Maybe I can peak in 4 years when I hit your age? :wink:

1 Like

Mate I started back in the gym 5 years ago with an empty bar. You will be smashing it in 4 years.

2 Likes

W7 D4 (gym) Strength Building Block: 10 sets x 4r
09.09.2021 (5.00am session)
Mobility, warmup
band pullaparts during below, 150 ish various grips

VERTICAL
Lat pull downs (wide overhand grip)
33kg x 8
50 x 5
65 x 4 x10sets
(2.8t)

-ss-

OHP (edit: cleaned from the floor each set)
15kg x 8
30 x 8
40 x 4 x 10sets
(1.8t)

Lateral raise drop sets
6kg DB > 4kg > 2kg > empty hands
x10, 10, 8-10

Lying Leg Curls
2x15

Conditioning
15kg BB thrusters -ss- 16kg KB Swings -ss- Burpees (10 reps of each)
10mins - managed 4 rounds plus some more KB swings.
Gassed. care of @T3hPwnisher and @ChongLordUno

-More conditioning always required

4 Likes

Isn’t that the truth!

Nice work in here, BTW. Sorry if I missed it at some point, but what’s the number in parens following your main work, e.g., 1.8t, mean?

1 Like

Looks like it is the total volume for the exercise. 40 x 4 x 10 = 1600 plus the warm up gives approx 1800 or 1.8t.

2 Likes

@SvenG thanks for dropping by! Yep as per Simo below, I’m tracking tonnage moved on the main lifts so I can roughly gauge total volume on my main lifts.

1 Like

@simo74, @raven78 - Hah! Seems obvious now… Thanks for the clarity!

2 Likes

Glad to be of assistance @raven78 my man.

1 Like

W7 D5 (gym) Strength Building Block: 10 sets x 4r
10.09.2021 (5.45am session)
Mobility, warmup
band pullaparts during below, 140+ ish various grips, various angles

HORIZONTAL
Low Incline Bench
bar x 10
40kg x 8
50 x 6
60 x 4 x 10sets
(3.2t)

–ss–

Seated rows (seated row/chest supported row)
35 x 8
50 x 6
70 x 4 x 10sets
(3.0t)

DB Pullover
25kg DB x 10,10,10
(30reps)

Cable crossover (pecs)
2x15

Elliptical
12mins leg refresher 12s emom (2.4km ish) HR 148 ave

-getting the work done

3 Likes

W7 D6 (gym) Strength Building Block 10 sets x 4r
11.09.2021 (6.30am fasted session)
Mobility, warmup, clamshell band/glute work

KB walking lunges (2sets) ss side to side BW squats

LEGS
-hip aeroplanes 3 per side
Squats
bar x 10
40kg x 8
50 x 6
60 x 5
70 x 4 x 10sets
(3.9t)

Hex Deads
bar x 10
40kg x 8
60 x 6
75 x 6
85 x 4 x 10sets
(4.6t)

Elliptical
12min 12sec emom leg refresher

-standard session, with warmups it’s a decent session length wise.

2 Likes

W8 D1 (gym) Strength Building Block: 11 sets x 4r
13.09.2021 (5.30am session)
Mobility, warmup
band pullaparts during below, 150 ish various grips

VERTICAL
Lat pull downs (wide overhand grip)
33kg x 8
50 x 5
65 x 4 x11sets
(3.1t)

-ss-

OHP (edit: cleaned from the floor each set)
15kg x 8
30 x 8
40 x 4 x 11sets
(1.9t)

Cable curls - various grips
3 x 10+5rp
(45 ish reps)

Elliptical
10mins 60sec on, 60 off HR 170 peak
10mins SSC (HR 147)
(4.3km ish)

-11set week at same weight as last week. Solid.

3 Likes

W8 D2 (gym) Strength Building Block: 11 sets x 4r
14.09.2021 (5.45am session)
Mobility, warmup
band pullaparts during below, 150+ ish various grips, various angles

HORIZONTAL
Low Incline Bench
bar x 10
40kg x 8
50 x 6
60 x 4 x 11sets
(3.5t)

–ss–

Seated rows (seated row/chest supported row)
35 x 8
50 x 6
70 x 4 x 11sets
(3.3t)

Rope tri overhead
x20, 12+8rp+3rp
(41reps)

Conditioning
15kg BB thrusters -ss- 16kg KB Swings -ss- Burpees (10 reps of each)
10mins - managed 4 rounds 10 more KB swings.
Gassed again.

-I may have done 12 sets not 11 on the main lifts today… oops.
-slept awful but dominated the session regardless.

3 Likes

W8 D3 (gym) Strength Building Block 11 sets x 4r
15.09.2021 (6.30am fasted session)
Mobility, warmup, clamshell band/glute work

KB walking lunges (2sets) ss side to side BW squats

LEGS
-hip aeroplanes 5 per side
Squats
bar x 10
40kg x 8
50 x 6
60 x 5
70 x 4 x 11sets
(4.2t)

Hex Deads
bar x 10
40kg x 8
60 x 6
80 x 3
85 x 4 x 11sets
(4.8t)

Calf raises
hack squat +30kg
3 x f (2sec hold at peak)

-no conditioning stuff today, no time!
-long sessions these ones, shortening rest periods where possible.

3 Likes