T Nation

On The Way To Figuring This Out

Floor Press
205x1x5
215x2x5
225x2x5

These felt absolutely terrible.

Dumbbell Incline
60x2x8
40x3x15

I completely miss judged ow much the Floor press was going to take out of my shoulders/triceps. Started with 60 for 2 sets of 8 then finished with 60 for 3 sets of 15

Cable Pushdowns
4x25x30

Standing Military Press
95x3x10

Was supposed to be dumbell military, but I’m super uncordinated and couldn’t keep them balanced/in a proper groove to save my life.

Cable Flies
20x3x15

Abs
BWx1x20
BWx2x10

All in all this was a brutal session. My lats were fried from pull on Monday. I talk all the time how much balls I have in the gym, I guess we’ll find out on thursday since 135x50 is whats called for at the end of the session

Bench
5x1x145
4x1x175
3x2x205
3x4x215

Squats
5x1xBar
5x1x95
5x1x135
5x1x185
5x1x225
5x2x265
5x5x315
10x1x315 (I had an awesome idea that sounded better at the time)

Bench
5x1x155
5x2x185
4x5x205

Overall not a bad session. Getting back to what I feel works beat for me. I’ll be basing my training off prelipin’s table. Was a harder session that I thought it would be. Using maxes of 445/285/420 for this cycle, and will be pushing on one of the squat days, which will more than likely be on the Friday training days.

Are you not doing Cube anymore?

Those training maxes seem low for you? Are you intentionally setting them low while getting back into the swing of this type of training?

[quote]frankjl wrote:
Are you not doing Cube anymore?[/quote]

I ended up finishing the cycle and the last 3-4 weeks were hell, it was really starting to bother me not squatting multiple times per week, I ended up hitting a 20lb squat PR even though I never hit anything close to a PR with squat was. I like being able to have a ballpark of where I’m at in relation to my actual maxes. The cycle was more mentally tough on me than anything, It made me analyze my training an think more than anything. I wouldn’t say I’m completely going away from the cube because I will still be having a rep. a “speed” and a heavy session for the lifts. Also with the gym that I train at most of the guys train in a high frequency manner. If I got the chance I’d do it again, going into my last meet training was getting monotonous, this gave a break in the training as well as allowing to bring up my piss poor back now. I’m actually starting to get a set of lats.

[quote]DaveForner wrote:
Those training maxes seem low for you? Are you intentionally setting them low while getting back into the swing of this type of training?[/quote]

Yes, and also all my training over the next 6-12 weeks will be done beltless. Once Ramzy gets back should be full steam ahead until he possibly we leave for nationals if I can secure the funds. I don’t really have anything planned for meets, learning what works is going to be the main goal for a couple cycle as well as learning to control volume without hurting myself.

So you didn’t die…thats good. Glad to have you back.

Deadlift
5x1x225
5x2x295
4x2x335
3x4x365

Incline Bench
4x5x185

Close Grip Bench
5x3x135
5x2x155

Plate Deficit Suno Deadlift
3x1x245
3x2x295
3x1x315
3x2x335
3x1x365
5x1x405 (This was just straight stupid, strap broke on 1st or 2nd rep, ended up pretty much double over handing 405x4)

The plan for deficits today was 3x4x315 but when you got people in the gym saying needs more weight you just need to do it to shut them up. Fridays going to be a light squat session just to let myself recover from stupidity on my part

Squats
5xBar
5x1x95
5x1x135
5x1x185
5x1x225
4x2x265
3x1x315
Add Wraps
3x1x315
2x2x365
2x2x385
2x2x405

Bench
10x1xBar
5x1x95
6x1x145
5x1x175
4x2x205
3x2x215
2x2x225
1x2x245
2x2x225
3x2x215
5x1x185
7x1x155

Overall not a bad session. It was nice to get back into knee wraps again as I’m preparing to make the head first jump into single ply with the help of ramzy. Getting a super cent and a fury for first set of get also have an f6 that’s on size too big so it might be come a training shirt.

Face pulls
20x10x35

Cable Rows
10x10x120

OHP
5x1x Bar
5x3x95
5x2x105
5x1x135
5x1x145

Mondays will be a little but of an awkward session since I only have less than and hour to train so it will be a back and ohp day with short rest periods

Squat
5x1xBar
3x1x95
3x1x135
3x1x185
5x1x225
4x1x275
3x2x315
Add Wraps
3x2x335
2x2365
2x2x385
2x2x405

Bench
5x1xBar
5x1x95
5x1x135
5x1x155
4x2x175
3x2x205
2x2x225
2x2x245
2x2x265

Squats
3x1xBar
3x1x135
3x1x185
3x1x225
3x1x245
3x2x295
3x4x335
5x1x335

Everything moved slower than what I would have liked. This is probably caused by the fact that I’m probably not recovering from all the extra work that I’ve been doing I’m starting to realise I’m no longer on my noob gains and start training smarter than I have been

This is about a week old but what ever I’ll post it anyways

It’s a week old figured I’d post it anyways

Squat
5x1xBar
5x1x95
5x1x135
5x1x185
5x1x225
4x1x275
3x1x315
2x1x365
1x1x405
1x1x425
1x1x455
1x2x475

Bench
10x1xBar
5x1x95
5x1x145
3x8x185 mini band

Deadlift
5x1x135
5x1x185
3x1x225
3x1x275
3x6x315 (prolly more than 6 sets pulled for half an hour, getting my form destroyed and pieced back together)

AM
Bench
10x2xBar
5x1x95
5x135
4x1x185
3x2x205
Add 2 Board
3x2x225
2x2x245
2x2x275
1x2x295
1x1305
0x1x315 (Moved barely an inch off the board)

Deadlift
3x1x135
3x2x185
2x2x225
2x2x275
1x14x315

I hadn’t really planned on training to but training partner wanted to go in an do a two board max so I decieded to go in anyways. Overal the session went well, considering I literally didn’t sleep the night before. Going in a little bit of a different direction with my training.

Monday AM

January 21 AM

CG Bench
10x1xBar
5x1x95
5x1x135
5x1x155
5x5x175

Tricep Pushdowns
20x5x30

Face Pulls
20x5x30

Bench
10x1xBar
5x1x95
5x1x135
5x1x155
4x2x175
3x2x205
3x5x225

Squat
5x1xBar
5x1x135
5x1x185
5x1x225
4x1x265
3x2x315
3x3x355
3x2x365

Everything moved extremely well up until this point fiddled around with my hand placement as narrow as I can with a false grip ended up allowing me to stay upright.

Bench
5x1x145
5x1x175
5x5x205

Last rep was slow, but acceptable considering everything above was done in under an hour and a half

Squats
5x1x135
5x1x225
4x1x265
4x1x295
3x3x335
3x2x365

I was surprised how well I buried these squats, considering I had a cardio training class inbetween and ended up running for an hour or so. All in all good session.