T Nation

Pursuit of Gains

21/1/21 AM press day

  • Warmup
    Agile 8
    3 rounds -
    16x10 Plate press
    20x10 plate row
    20x2.5 External rotations
    30s side plank

  • Press - high Bent rows - side plank bend
    20x10 - 20x30 - 10
    25x10 - 20x30 - 10
    27.5x10 - 20x30 - 10
    32.5x5 - 12x40 - 10
    37.5x8 - 12x40 - 10

  • Press FSL EMOM w/ chins
    10x3x27. 5
    10x3 chins

My mind was ready today, body was definitely not having it tho lol.

I cant reset my 531 progression app, “sets to beat New 1RM PR” making me depressed, 23 reps to beat today :sweat_smile:

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21/1/21 PM workout
My neck feels super tight, im thinking its because of pullups, going from not having done them in a month to doing quote alot of them… Dont want to beat myself too hard, first back squat workout in my new rack tomorrow, excited much.

  • Incline Pushups - pull aparts
    5x20 - 5x20

  • DB cuban press alternating
    3x10x10

  • DB press alternating
    8x20
    10x20
    10x20

  • DB push press alternating
    3x5x30

  • Standing front flies alternating
    20x7.5
    20x10
    20x12.5
    20x12.5 + band tension

  • Tricep oh extensions
    2 sets of 20kg 30-10-30 style

Skipped the dips and shrugs that i had planned, since the only dip variation i could do (on the bar in the rack) didnt feel good on the shoulder, and the shrugs might kill my neck lol, did some more presses and easier accessories instead.

I really like the 30-10-30, the kind of burn that you only get with really slow eccentrics, feels so good, almost as good as the JM 3 rep tricep Pushdown workout on youtube.

22/1/21 AM squats

  • warmup
    Agile 8
    Rounds of:
    20 Bb squats 20kg
    20 DB swings 20kg
    20 Hip thrusts 20kg
    60s plank

  • squats - snatches 5x30 - ab rollouts 8
    10x35
    5x45
    5x52. 5
    5x57.5
    5x67.5
    5x77.5

  • squats FSL EMOM w/ pullups
    10x2x57.5
    10x2 pulllups

Couldve done more on the AMRAP, but I want to feel a little more comfortable in my rack first, i need markers on my bar, right now the load doesnt always get evenly distributed, which obviously fucks up balance, also need to mark a nid point… Next week ill try to find time to make some collars at work…

My rack might also be too wide for my bar… I have to check up on standards i guess.

Great workout overall.

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25/1/21 AM press

  • Warmup
    Agile 8
    3 rounds of:
    Plate press - plate row - skullcrusher - side plank
    30x10 - 30x10 - 30x10 - 30s/side

  • Floor press - row same weight - 10 side bends
    15x27.5
    15x35
    10x42.5
    8x50
    5x57.5
    10x65

  • FSL EMOM w/ chins
    10x3x50
    10x3 chins

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27/1/21 deadlift

  • Deadlift - Bulgarian SS(10x10) - ab rolls (8)
    10x50
    10x60
    10x70
    6x82.5
    8x92.5
    8x105

Switching to over under grip for last 2 sets, still my grip was the limiting factor, maybe its time to add straps.

  • FSL EMOM w/pullups
    10x2x82.5
    10x2 pullups

28/1/21 AM press

  • Warmup
    Agile 8
    3 rounds of
    17x10 plate press
    20x10 plate row
    20x2.5 External rotations
    30s side plank

  • Press - row same weight - 10 side bends/side
    10x17.5- 20
    10x22.5 - 20
    10x27.5 - 15
    9x30 - 12
    7x35 - 10
    7x40 - 10

  • FSL EMOM w/ chins
    10x3x30
    10x3 chins
    1x10x30 press amrap set

Had to postpone my DL, been bust these days helping out my parentes after a hip sugery, so im working out when i can, hopefully i can squat tomorrow morning, if im recovered after Dls :sweat_smile:

29/1/21 squats

  • Warmup 3 rounds
    20x20 Plate squat
    20x20 Plate swing
    20x20 Plate hip thrust
    1m plank

  • Squat - snatches (5x30) - ab rolls (10)
    10x35
    10x45
    10x55
    10x62.5
    8x72.5
    10x80

  • FSL EMOM +1 Amrap w/ pullups
    10x2x62.5
    1x10x62.5
    10x2 pullups

30/1/21
Didnt get alot accessories done this week, so i wanted to do some quick upper pump workout

5 rounds
10 Pushups
10x20 Plate rows
10x10 Lateral raise
10x30 Bb curls

2/2/21 horizontal press

  • Warmup
    30x10 plate press
    30x10 plate row
    30x10 plate skullcrusher
    30s side planks

  • Floor press - rows same load - 10 planking side bends
    20x27.5 - 20
    20x35 - 17
    20x42.5 - 12
    12x52.5 - 8
    11x60 - 7
    8x67.5

  • FSL EMOM /chins
    10x3x52.5
    1x13x52.5
    10x3 chins

4/2/21
Low back is killing me today, ill try to get some Dls in as planned but im not following the program.

  • Warmup
    5mins Foam roller
    30mins snowshiveling

  • Reverse hypers on dinner table
    13
    13
    12

  • Banded good mornings
    3x20

  • RDLs
    2x20x30
    10x50

  • Glute bridges
    23

Very umderwhelming session today, got some blood flowing atleast :upside_down_face:

My left shoulder, whole lower back, but specificly left side glute area, and my left knee is in pain… I pressed yesterday, so thats probably where the shoulder comes from, but I Havent worked my lower body in 5 days… Maybe thats the problem. Or mybe i tweaked something while doing rows. Might also be high stress, low quality sleep and nutrition taking a toll on me.

5/2/21
Shoulder press day

  • Warmup
    Agile 8
    17x10 Plate press
    20x10 plate row
    20x2.5 External rotations
    30s side plank

  • Press - rows - 10 planking side bends
    10x20
    10x22.5
    10x27.5
    9x32.5
    7x37.5
    6x42.5

Rows all but top set, same weight and reps

  • EMOM singles /chins
    10x1x42.5
    10x3 chins

Wanted to practice my press abit here so i went for top set singles rather than the usual FSL for 3 reps.

22/2/21 Squats

  • Warmup
    Agile 8
    3 rounds of
    20x20 Plate squat
    20x20 Plate swing
    20x20 Plate hip thrust
    1m plank

  • Squats - Snatch 5x30 - ab rolls 10
    10x40
    10x50
    10x67.5
    10x77.5
    10x85

  • SSL EMOM squats w/ pullups
    10x2x77.5
    10x2 pullups

  • Bb curls 100 reps w 5kg
    65, 33, 12

  • Kroc rows w 20kg plate
    22

Left it at that, neck and traps feels super tight

Note to self: do rows before biceps.

7/2/21 Sunday funday

Woke up with sore legs and a tired body, wanna get some movement in, and get the blood pumping

  • 200 plate swings w 20kg
    80/60/40/20

  • 50 clean & press w 30kg
    5x5 style

  • 100 burpees
    1,2-10,9,8 style

That wraps up this 3 week cycle, kind of a fail since the plan was to workout twice a day, with the 531 in the morning and then some accessories later, but this was definitely too much for me, the whole reason for working out in the morning was so that i dont have to structure my life around training.

Ill keep doing like im doing now, and what ever accessories / mini workouts i can put in ill do if time pops up.

To make up for lost volume ill add 100 curls on lower days, 100 pushups on upper days.

So training will look like this:

  • Warmup
    Agile 8 + 3 rounds of:
    Main / antagonist / weakness / core

  • Main lift / antagonist / core
    531 progression, doing as many reps as I feel like, i dont see a reason limiting myself on the first couple of sets.

Antagonist are rows on upper days, single legged dls / squats in lower days. Core will be ab wheel on lower, side bends on upper

  • EMOM
    10 sets, i can choose if i want to do 3 reps with first set weight, 2 reps with second or 1 rep with top set. 3 chins on upper 2 pullups on lower between sets.

  • 100 Curls / 100 Pushups

Should be able to get that done in an hour.

  • warmup
    Agile 8 + 3 rounds of:
    30x10 plate Floor press
    30x10 plate row
    30x10 Rolling tris
    30s side plank

  • Floor press - yates rows same weight - side plank bends
    15x30 - 15 - 10
    12x37.5 - 12 - 10
    10x45 - 10 - 10
    10x47.5 - 10 - 10
    8x55 - 8 - 10
    9x62.5

Jumping from 45 to 47.5 feels pretty dumb lol, well volume is volume.

  • SSL EMOM /chins
    10x2x55 + 1x8x55
    10x3 chins

  • 100 Pushups wide-narrow-close
    12, 25, 34, 48, 57, 65, 75, 86, 92, 100

  • 50 Banded pullaparts/50 banded face pulls
    Had a few extra mind, ill add these in between pushups from now

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9/2/21 deadlifts

  • Warmup
    Agile 8 + 3 rounds of:
    20x20 Plate swings
    20x20 Plate squats
    20x20 Plate hip thrust
    1m plank

  • deadlift - 10x20 bulgarian ss - 10 ab rolls
    10x50
    10x60
    10x72.5
    10x77.5
    8x90
    5x102.5

Sweaty hands, fat bar with no knurling, nice conditions for deadlifting🙃 got the 5 reps atleast.

  • EMOM FSL w pullups
    7x3x77.5
    7x2 pullups

Had to stop at 7, cant hold on to the fucking bar.

  • 100 Curls 5kg
    40, 36, 34

Trying to keep the noise down and be a decent neighbour, but with the weight slippin out of my hands, it’s hard to let it down easy lol.
Gotta look around for my straps today, if i cant find them ill order a new pair.

11/2/21 Press day

  • Warmup
    Agile 8 + 3 rounds of:
    20x10 plate press
    30x10 plate row
    20x2.5 External rotations
    30s side plank

  • Press - high bent rows same weight - 10 planking side bends
    10x20 - 10
    10x22.5 - 10
    9x27.5 - 10
    8x30 - 10
    7x35 - 10
    7x40

  • TSL EMOM w chins
    10x1x40 + 1x6x40
    10x3 chins @eyes, super weak on chins today

-100 Pushups wide-narrow-close
16, 27, 36, 48, 58, 65, 74, 81, 87, 94, 100

Squeezed in a second workout today, just a little circuit to get my blood pumping.

  • 12 rounds
    5 burpees
    10 1h swings x20kg alternating
    5 clean & press x30kg

Clean and press more like a high power clean and press.

  • 12 rounds
    2x30 DB clean and press per side
    20 banded pull aparts
    5x30 DB shrugs per side
    20 banded face pulls

God the last circuit was boring… Wanted to skip it after 3rd round, the c&p was added in just to keep it alittle interesting.

12/2/21 squats

  • Warmup
    Agile 8 +3 rounds of
    20x20 plate goblet squats
    20x20 plate swings
    20x20 Hip thrusts
    1m plank

  • Squat - SL toe touches - 10 ab rolls
    10x40 - 4x30
    10x47.5 - 5x30
    10x57.5 - 5x30
    10x60 - 5x30
    10x70 - 5x30
    10x80

The toe touches were super taxing…

  • FSL EMOM w pullups
    10x3x60 + 1x10x60
    10x2 pullups

  • 100 Curls
    68, 100

Quite a difference from trom deadlift day to squat day on the curls, makes sense tho.

Funny how some days i can get 8+ hours of sleep and I can hardly drag myself out of bed, but with 5 hours i fly up like ive had 3 preworkout drinks. Definitely sluggish today, thankfully i prepared everything yesterday so i had abit more time.

15/2/21 Floor pressin

  • warmup
    Agile 8 + 3 rounds of
    30x10 plate press
    30x10 plate row
    30x10 plate Rolling triceps
    30s side plank

  • Bench - yates rows same weight - 10 side bends
    10x30 - 10
    10x37.5 - 10
    10x45 - 10
    10x52.5 - 10
    10x57.5 - 10
    10x67.5

  • FSL EMOM w chins
    10x3x52.5 + 1x11x52.5
    10x3 chins

  • 100 Pushups wide-narrow-close w bpa / face pulls
    20-35-47-59-73-84-100
    BPA - 40, 33, 36
    FP - 26, 25, 26, 25

Weird how one can feel sluggish and beat up and still feel strong, this isnt far from my usual bench weight for 10 reps, yeah its a Floor press but still

16/2/21 deadliftin

  • Warmup
    Agile 8 + 3 rounds of
    20x20 Plate swing
    20x20 Plate squat
    20x20 Plate hip thrust
    1m plank

  • Deadlifts - bulgarian ss - ab rolls
    10x47.5 - 10x20 - 10
    10x60 - 10x20 - 10
    10x72.5 - 10x20 - 10
    Straps on
    9x85 - 10x20 - 10
    7x97.5
    5x107.5

  • TSL EMOM w pullups
    8x1x107.5
    8x2

No Amrap set for top set weight.

  • 100 Curls
    40-80-100
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18/2/21 ohp

  • Warmup
    Agile 8 +3 rounds of
    20x10 standing Plate press
    30x10 plate row
    20x2.5 External rotations
    30s side plank

  • Press - high Bent row same weight - 10 side bends
    10x20 - 10
    10x22.5 - 10
    10x27.5 - 10
    6x32.5 - 10
    6x37.5 - 10
    7x42.5

  • TSL EMOM w chins
    8x1x42.5 + 1x4x42.5
    8x3

  • 100 Pushups wide-narrow-close / BPA
    18-37-48-60-73-83-95-100
    BPA - 32, 30, 35, 25, 29, 30

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Some good work there.

What is TSL?