T Nation

Second Time with 30-10-30 Program

Tried 30-10-30 for a while and enjoyed it. Got away to go much heavier for a while.
I severely overestimated my ability to tolerate pressing, really ticking off my Biceps tendon.
That pushed me back.
Started again on Friday, then again on Monday. Neat thing was I remembered what I used for the load the first time and that was too low. I guess that is a good thing. I took the reps to about 2 short of failure. Really focused on all the focus points. Tension, form, pace.
That being said, I tried to do something a little more lower body focused and I kinda liked it.
Exercise 1, Goblet Squat with DB, 30-10-30, Immediately to leg ext, 30-10-30, then low platform, aka peterson leg press, 30-10-30. It was challenging. I had to take a break after, because, well, moving was a bit difficult.
Moved to an upright, seated cable press for chest. Fly pattern for the 30, 10 reps pressing manner, fly pattern 30. That was enough
Pullover, 30-10-30, immediate elbow flared horizontal row for 30-10-30.
Leg curl superset 30-10-30 with front of foot elevated stiff legged deadlift
Lateral raise 30-10-30
DB curl decline. I like using incline but that may be contributing to the tendon issue. 30-10-30
Overhead cable french press 30-10-30
ab crunch 30-10-30

On any pulling motion, I held at peak contraction for a good amount of time, same with lateral raise. Tried for an 8 count.
It just seemed different. I am enjoying the soreness today.
I was going to use dumbbells for some loaded carries but I was kinda whipped.
Going to run this cycle for three weeks.
On my mid week workout I will omit the leading 30, and add some loaded carries at the end. Nothing too strenuous.