T Nation

Red Queen's Relay Race


#1362

Go for it. Goals are awesome.
Do you want or plan to keep the same body weight through these goals?


#1363

I’d like to stay the same weight, but I’m just following my appetite these days. If I gain and hit the goals, cool. If I hit the goals without gaining weight, even better.


#1364

2019-03-06

Front Squat
135x5
165x5
190x3
215x3
240x3,2,2,2

Low-Bar Wide-Stance GM
205x5
225 2x5

Push Press
135x5
155x3
170x2
185 4x2

Pullups
BW 4x9,2x8

Close grip Bench
200 x4,4,3

Dips
BWx15

Took a long time tonight. Had to delay sets so other people could watch themselves work out in the mirror…


#1365

2019-03-09

Axle Z-Press
55,75,95,115x5
135 2x5
145 3x3 (PR+5lbs)
Miscalculated the weight on the axle and so did two sets 10 lbs too low. Still managed a 3x3 at proper weight

Flex Dorsi-Flexor row machine (low handles)
160x12
210x10
240 3x8

DB Hammer Curls
55x3
50’sx5
55’sx4,5
I’m used to doing these after doing something heavy (SQ/DL), so I think my CNS wasn’t leveled up right away.

Triceps pressdowns
80 4x15

DL tomorrow. Got a spine adjustment today and the practitioner advised me not to load my spine with DLs. It was a big clunk in the lumbar area - so pronounced that the lady asked me to wriggle my hips right afterwards to make sure I wasn’t damaged. She was quite literally scared she’d injured me.


#1366

Ouch


#1367

Nah - didn’t even hurt and it’s not unusual for me. It was just unusual for her.


#1368

2019-03-10

DLs
155x5
245x5
285x5
325x5
365x2 (hook)
405 3x2 (straps)
Did a much better job on setup. Bar stayed close. Gonna try to triple on at least one set next time. Ultimate outcome desired is a set of 5.

Speed DL
225 2x3
260 (~65%) 3x3
260+medium band 3x3
Wrapped band over bar and stood in the loops. Didn’t actually add much at all to the top. Band gear for the DL platform is really a clusterfuck; wrong placement and getting the band ends in and out of the 'biners requires two people, really. I’ll calculate something that works.

RDL (no lockout)
260 2x8

Ab Wheel (knees, no hip bend)
3x8

I like this split. Doesn’t wear me out for the day like full body. I’d have to be careful about doing too much in any day though. Too easy to add exercises.


#1369

In retrospect, I should have done either speed deads or RDLs, but not both.


#1370

2019-03-11

OHP
95,115,135x5
155x3
160x3 (3rd rep a grinder)
155x3

Pendlay Rows
210 3x6
I was actually supposed to do pullups, but I brain-farted and had the bar loaded before I remembered. So I went with it.

Slingshot Close Grip Bench
135x5
165x5
195x5
225x5,5,4 (slingshot on)

Face pulls
60x15,12,12

DB laterals
20’sx10,10,8

Lockouts getting better on the slingshot bench, but it’s still a weak point.


#1371

2019-03-13

W: 185

SSB Squat
145x5
195x5
235x3
265x3
295x3
305x2 (PR,weight)
285 2x3
235x10

SSB GM
195 2x8

Knee-up+leg Raise
3x5

That’s it. Short and sweet. May do some weighted lunges later. Right leg needs to catch up. Lost some weight. Diet’s been restricted the last week or so, so I’m not surprised. It’s slowing progress on overhead press, though.


#1372

Slingshot…?!? Cool dude.

I scored a red one (Sling) at a Goodwill; $6, brand new I’m sure. Not a scuff, scratch…nothing.
I’m going to use it with DB’s soon; any way to hold/push more weight is fine by me…

Good to see you rolling along again, lifting wise (and otherwise I hope).


#1373

Mine’s a red one too. That thing has a bunch of pop. I almost have to hold the bar to my chest at the bottom on close grip. I haven’t tried it for regular bench grip width yet, but I imagine it must have even more pop in that circumstance.


#1374

Ooookay. This site doesn’t like links out to other sites.

Noted.


#1375

Upper back in the middle is sore as hell.

Awesome

SSB is for sure in the rotation now.

.


#1376

2019-03-14

Incline BP
barxmany
115x10
135x5
155x3
170x3
185 4x3
Felt flat on these. Harder than it should have been
supersetted with
Pullups 5x9, 1x6

EZ bar curls
65x5
85x5
105 2x5
95x5

Seated DB Cleans
35’s 3x8

In general, my energy was low for this workout. Head was not in it. But the work got done. Incline bench is in retrograde. I was able to do 5 sets last time. I should have been able to do a first set of 4 reps. May have to switch it out or drop weight and volumize it.


#1377

Time to go more conjugate-style since I’m going on a two-day split with one rest day anyway
Main movement to max single, double or triple
Supplementary movement
Accessory/Dynamic


#1378

2019-03-16
W/U, yeah, right

DL
135x5
225x5
275x3
315x3
365x3
405x3 - woulda gone for a fourth rep, but I soiled myself on #3.
325x8 - after cleanup.

SQ
145x5
195x5
235x3
285x2
305x1
335x1
275x5
285x5

1 DB farmer’s walk
100x2 rounds.
Lower right abdomen complained about these on left side carry. Too bad. Bum leg makes a straight line difficult. Too bad. 3 Rounds next time.

Lucky I got into the gym at all today. Plan was for squats and lots of them, but I had to go to the sub-optimal gym and the SQ rack was busy. Did DLs. Then a new guy got it, but I managed to squeeze into his sets.


#1379

Strong work


#1380

Thanks, Clee

2019-03-17

Push Press
75x5
105x5
125x5
145x3
165x2
185x1
195x1
205xFAIL
165 2x5

Seated DB press
60’s x8,7,6

Flex Dorsi-FLxor row machine
100x10
180x10
210x10
240x8
210 2x8
Dropped weight because I wasn’t concentrating on the muscles, but more on moving the weight.

Triceps press-downs
80 3x15


#1381

2019-03-20

Front SQ
135x5
165x5
185x3
205x3
225 5x3

RDL (Halt just abv knees)
265 3x8

Ab Wheel (knees)
3x8

Short and sweet. Really not in the mood and back was tweaky.