T Nation

Simplify Everything

I’ve gotten to a point in my training where I do too much extra shit and need to just hit the main lift maybe one supplemental and a couple easy assistance lifts and get out. I’m getting over a torn/strained groin from this summer and will be squatting one week pulling the next
Bench 5/3/1 week
45/3/5
95/3
135/5
155/3
180/7 PR left probably 2 in the bank
Incline SS Setup
115/5
125/5
145/5
DB Row
B50/16 Really focusing on the stretch and muscle not the weight
Cable Pushdown
40/100 Used the U attachment this time but the rope is alot better

Squat 45/3/5
95/5
135/3
175/5
195/3
225/3
Leg Curl 50/20
Tried squatting closer stance today until the last set. I think I’m going to keep trying the closer stance but it was not pretty today.

Press Day 3’s week
Squat
45/5
95/5
115/5
135/5 Going to start squatting warmups every time I lift to help drill technique
Press
45/2/5
95/3
115/3
125/5 Could have probably grinded 2-3 more out
CGB
95/8
115/8
135/6
Lat Pulldowns max stretch slow neg
5,6,7/10
8/8
Rope Pushdowns 40/50

Deadlifts
135/5
185/3
205/3
235/3
275/3 couldn’t get in the right position to lift here the groin is no where near right need to do a crap load of mobility work
Called it a night here. I won the school’s forearm roller challenge with 8 reps in a min. Went back in the next day and did:
Leg Press 315/10
Leg Extension 70/50 total reps
Leg Curls 40/10
Went and played basketball for about an hour