T Nation

Red Queen's Relay Race

#1450

That is my last run !ever! at a Hepburn program. As with every other attempt to program that way, I’m bored, I’ve got a constantly sore lower back, pattern-overuse pains and am getting weaker.

Perhaps, as is claimed when communism fails, I’m just not doing it correctly.

Going conjugate-style now.

1 Like
#1451

2019-05-07

Cleaned Front Squat
135x5
155x5
175x5
Squat rack opened up

High-bar squat
185x3
225x3
255x3
285x3
315x1
335x1

Parallel Box Squat
225x5
245 3x5

Dead stopGM to pins
185 3x5

Knee raise+Leg lift
2x8
Leg Lift x 8

Vanity Hammer Curls
50’s 3x8

Slow off the box. I can tell right where I’m letting the stretch reflex take over in regular squats using the box.

1 Like
#1452

2019-05-08
OHP
95x5
115x5
135x5
155x3
170x2
180xFAIL
165x2
145x5

Pull Ups
bw 2x5
+25 5x5

Seated DB OHP
60’s 2x8,1x7

Close Grip 1 1/2 BP
155 3x4

Prob coulda got a OHP single@180 if I hadn’t done that second rep at 170. Seated press surprisingly hard to control.

#1453

Tryna figger what to do for deadlift day. Don’t feel ready for deadlifts again yet.

Mebbe Avg-banded SSb speed squats, have a go at the 150 lb sandbag after and then do some GMs.

#1454

What the heck is a “myorep?”

#1455

2019-05-10

DL Day (but no DL’s)

Good Girl/Bad Girl machines
100 3x15

Speed Squats(on the minute)
225 10x2
Cage with the band pins was busy so I just did straight weight on a regular bar at around 65% of current max.

Sandbag Hoiks
100 (over shoulder)x2
+
150(Chest height)x1
8 rounds
Hyper-extended with the 150 on the first round and thought I tweaked something for a moment. But it was all good.

Barbell Suitcase hold
135x15secx4/side

Big Boy Bowling Ball Biceps Barbell curl
110 3x5

Hamtractor Machine
195 3x10

Cable rear laterals
60 3x8

I ain’t purty and I ain’t strong, but I can sweat more than most people I know.

2 Likes
#1456

2019-05-12

Bench Press
bar 2x15
135x5
155x5
175x5
195x3
215x2
Slingshot on
225x3
245x3

Flex Row machine
75x15
140x10
180x10
240 3x8

Z Press
115x5
125x5
135 3x4 (pain back of the left shoulder)

EZ Bar Skull Crushers
65 4x6-8 (4 count descent/ascent)

Face pulls
70 3x15

1 Like
#1457

Must have really needed those good girl/bad girl machine reps.
I’m still sore three days later. Good girl is going to help my pop out of the bottom of the squat, I’m sure

Been watching videos of Matt Wenning’s upper-body warmups for bench. I be binchin agin and I don’t want to get hurt.

#1458

2019-05-14

WU/Activation
15 min.

Good Girl/Bad Girl
100 2x15 (ad/ab/ductors still sore.)

High Bar Squat
135x5
185x5 (double bounce)
225x5(double bounce)
265x3
295x2
325x1
340x1 (PR +5)

Box Squat (low bar, just below parallel)
255 3x5

High Bar GM
185 2x8
Low Bar GM
185x6

Ab Wheel from knees, 2-count pause
3x8

DB Hammer Curl
55’s 3x5

Managed to squeak-fart on the last rep of each set of HB SQ, right in front of a pretty woman in the next rack. Suuuuwahhhhvey. Good session otherwise.

#1459

Been having a lot of pain in my left hip.
I wear my wallet on that side, I sit for work all day and have a 3 hour round trip driving commute.
Took it out of my back pocket.
Hip feels immediately better
Hurrr.

1 Like
#1460

2019-05-15

Axle OHP
75x5
95x5
115x5
135x5
155x3
170 5x1 (PR)

Axle Seated Pin press from Forehead
165xFAIL
145x5
155 3x5
Much harder than reg. bar for some reason. I have a tougher time gripping the axle. Took me until the second set of 155 to relearn how to get tight for the lift. I think I’ll get the 165 next time.

Pullups
BWx5
+30 6x4

Seated DB Press
60’s 2x8
55’sx8

Triceps cable pressdowns
85x10,8,8

Every last bar in the gym was being used tonight, except for the axle.

1 Like
#1461

Feel good today. I think I’m right-sizing volume overall, so it’s not grinding me down.

Looking forward to DLs and sandbag tomorrow. Gonna have a go at doing reps with the 150 sandbag. I figure if I can lift it chest-high 5 times in one set, I can start trying to throw it over my shoulder. Once I can do that, it’s time to buy the 200lb-capacity sandbag. That’s my real goal.

1 Like
#1462

Lord, let this day end so I can go deadlift.

#1463

2019-05-17

W/U 10 min.

DL (all sets dbl overhand)
135x5
225x5
315x3
365x1
405x1 (belt on)
435x1 (straps,belt)
405x1(straps, belt)
315 2x3

Sandbags
100 2x over shoulder
+
150 2 x shoulder height
8 rounds

Suitcase DL
150 4x15 sec (L/R)

Hamtractor Machine
195 3x10

EZ Bar Curls
110 3x5

Always a good feeling to know you could have done more on DL.

#1464

The only thing I don’t like about any of the gyms I frequent is that there is no room to do weighted carries. I’d really like to do trap-bar farmers, suitcase and waiter’s walks. Maybe I can finagle something…

#1465

Used this to do the suitcase hold. I want to do walks with it. The weights are spaced better for walking than a dumbbell and the bar is short so it won’t smack things on turns, plus you can load it heavier than most gyms’ heaviest dumbbells.
hammercurlbar

#1466

You might warn a guy(s), when you change your pic., and re-name your thread…
I’m sure if I read more(at all) I’d understand the “Red Queen” reference. I’m certain it’s terribly clever.

Sounds like you’ve got a good groove going with Axle press, DL’s and sandbag stuff, along with the rest of it. Glad to see it.

Z

#1467

2019-05-19

W/U
3x25 (circuit) of
Face pull 40
Overhead triceps extension 40
Bench Press 65

Which led to a disappointing
Bench Press
135x5
165x5
195x1
165 5x5

Incline Bench Press
135 5x5

Flex Row Machine
180x10
210x10
225 3x10

Skull crushers
70 4x10

That warmup tired the tiny stabilizer muscles in my shoulders and those weights were literally all I could do. It should get better as the stabilizers get in shape. Hurts my little ego, though.

1 Like
#1468

Shoulders still feel dudgeoned and deep-sore.

Hope they’ll be cool for Wednesday…

#1469

2019-05-20
W/U
hip thrusts
GG/BG machines 100 3x15
Piriformis stretch and activation

High Bar Squat
135x5
185x5
225x5
255x3
285x3
Belt on
315x2
325x2,1

Box Squat (2" below parallel)
255 3x3

GM(close stance, low bar)
195 3x6

DB Hammer Curl
55’s 3x6

AB wheel(knees)
3x10

Rough day at work, cut back on some reps. Felt like just about the right amount of work.

1 Like