T Nation

Stardate Log

New Year - New Log -New Goals!

Protocol

Every Morning start at 15 mins on treadmill go up every week till 30 min a day

4 lifting sessions a week ( 2 upper 2 lower)

Mon _ heavy lower
Tues _ Heavy upper
Wed_ rest - mobility work
Thurs_ Dynamic lower
Fri_ Repetition 0r heavy upper depends on feel.
Sat_ skill work-mobility work
Sun_ rest

Prowler conditioning will be done on all lifting days.

[quote]FISCHER613 wrote:
Protocol

Every Morning start at 15 mins on treadmill go up every week till 30 min a day

[/quote]

I’m assuming that’s running on the treadmill?

That and four prowler sessions a week?

Man you’re a glutton for punishment.

Hi, Coach!
Following and excited for you to start your new program!

Monday-

Flat Bench - work sets 285x5x5
BTN seated work sets 155x5x5
Dips - work sets +45 5x5 1x15 (bweight)

WALKED on treadmill 15 mins

Bweight 227

This template that we are going to follow is going tobe a wild ride!

Sorry - start at 3 lifting sessions a week and slowly bring in a 4th day.

15 min treadmill walk.

BURNS-

Rack pulls from right below kneecap shrug at top of movement 225x30,20,15 and 15. After first set resting only 20 seconds

! arm rows 70x25, 16 and 14 --same deal as above (both arms)

Straight arm pullovers 62.5x20,20,17 and 11

Reverse barbell curls 45x25,18,15,15

Incline dbell curls 20!x23,17 and then did 2 sets of 21’s.

Onward and upward!

Legs-

Box squat to parralel 135x5x2,185x3,225x3,275x2x2,315x2(add belt from here on out),335x1,365x1,385x1,415x1

box squat to parrelel 260x2x8 (8 sets of 2 )

Stiff leg deadlift 135x10,185x8 205x10x2.

Seated calfs 2 plates +10’s partials(20) then 25 full reps x4 sets.

Good workout, I was pleased that I hit 415 considering I have not gone over 350 in about 10 months. (back issues)

So I guess all those T-handle swings are doing something --I felt zero pain in lower back sqauting for the first time in about 15 years!

bweight 227

BTN press 165x8+5+3+3+2 rest 25 seconds between micr sets (5,3,3 ans 2)

Smith incline press 225x10+7+6+5 same as abve

Lateral raise/rear delt raise 20x10x10 3 sets

Pushdowns stack x15 +10+9+9 same rest as above.

high pulls worked up to 185x5x3,135x10x3.

CSR 2 plates 3x10 30 second rest

pulldowns 230x10x2 30 second rest

straight arm pullovers 57x20x4 30 seconds rest

reverse cable curls 100x10x3

barbell curls 95x10x3 30 second rest

big swole

[quote]FISCHER613 wrote:
big swole[/quote]

Yeah, we noticed. hahaha!

Seriously, though, glad to see you moving a lot of heavy weight with no pain on this new program!

Have to say the T-Handle swings are definitely doing something for me too. My lower back is more stable and strong, my shoulders are stronger and have better range of motion, and my hams and posterior have strengthened and are more ready to fire with the swings.
Nice box work and benching too.

[quote]FISCHER613 wrote:

Box squat to parralel 135x5x2,185x3,225x3,275x2x2,315x2(add belt from here on out),335x1,365x1,385x1,415x1

[/quote]

What is the ‘trigger’ for when you add your belt?

[quote]sen say wrote:

[quote]FISCHER613 wrote:

Box squat to parralel 135x5x2,185x3,225x3,275x2x2,315x2(add belt from here on out),335x1,365x1,385x1,415x1

[/quote]

What is the ‘trigger’ for when you add your belt? [/quote]

When I start to “brace” myself for any forward lean on the weight is when I add a belt–make sense?

Usually happens to me around 275-325. I need to stay upright or my lower back starts to scream!

Pause squats to paralell-(1 second ) 135x5x2,185x3,225x3x3,275x3,315x3, 365x3x3 then 225x2x5 then 135x2x3 jumps

Stiff leg deadlifts worked up to 275x6

Seated-Calf press 2plates+25 30 partials then 30 reps x4 sets.

The 225x2x5 are 5 sets of 2

My numbers are weight/reps/sets.

[quote]FISCHER613 wrote:

When I start to “brace” myself for any forward lean on the weight is when I add a belt–make sense?

Usually happens to me around 275-325. I need to stay upright or my lower back starts to scream!
[/quote]

Makes sense. Thanks!

flat bench pin presses work sets 275x4x2, 295x4x2, 275x4x2.

Btn pres seated 135x6x2,155x5x2, 135x6x4.

skull crushers 135x6x9

Bweight 228 fully clothed.

[quote]FISCHER613 wrote:
flat bench pin presses work sets 275x4x2, 295x4x2, 275x4x2.

Btn pres seated 135x6x2,155x5x2, 135x6x4.

skull crushers 135x6x9

Bweight 228 fully clothed.

[/quote]

Just reading this workout made my shoulders and elbows sting.

Effing hate pin presses…got to do em this week…yuck

Nice work brother!

Beautiful weather today–its 60 outside as of 9:00 am!!!

So earlier I did some sprints (lightly up to 75% of top speed for 5 passes)

Realized I need to start working on agility and speed again as I felt old and slow…

Bweight : Birthday suit on “scale” at home 223.

will start to ramp up the conditioning and speed work slowly.

Thanks for reading my jumbled thoughts.

Fisch