T Nation

The Aimless Trainee

Following, some impressive work there!

Also following.

Friday 11.12.21 Bis/tris
EMOM Strength Circuit
10 rounds of 5 each (30 min)
A1. Tomahawk med ball overhead throw into wall: 20 lb
A2. Close-grip bench press: 215 lb
A3. Chin-up: +30 lb
Tomahawk throws are deceptively tiresome!

EMOM Accessory Circuit
6 rounds of 8 (12 min)
B1. DB curl: 35 lb
B2. Lying DB tri extension: 35 lb

3 Likes

Monday 11.15.21: Delts/Traps
EMOM Strength Circuit
10 rounds of 4 each (30 min)
A1. Med ball slam: 30 lb
A2. Push press: 165 lb
A3. Snatch high pull: 205 lb

EMOM Assistance Circuit
4 rounds of 8 (12 min)
B1. Snatch-grip BTN press: 95 lb
B2. Muscle snatch: 75 lb
B3. Battle ropes, alternating arms (25 sec)
It was fun getting such a good delt pump from these movements.

2 Likes

Tuesday 11.16.21: Legs
EMOM Strength Circuit
8 rounds of 4 (24 min)
A1. Box jump
A2. Front squat: 235 lb
A3. Power clean: 160 lb

EMOM assistance circuit
4 rounds of 6 (12 min)
B1. High box step-up left leg: 105 lb
B2. High box step-up right leg
B3. Sled push: ~50ft w/ 225 lb

EMOM accessory circuit
3 rounds of 20 (6 min)
C1. Leg extension
C2. GHR
Pump was real!

2 Likes

Wednesday 11.17.21 Chest/back
EMOM Strength Circuit
10 rounds of 4 each (30 min)
A1. Med ball chest pass into wall: 30 lb
A2. Bench press: 235 lb
A3. Seal row: 230 lb

EMOM Assistance Circuit
6 rounds of 6 (12 min)
B1. Bench press w/ 3 sec negative: 185 lb
B2. Neutral-grip pullup w/ 3 sec hold at peak (had to rest-pause last 2 rounds)

1 Like

Thursday 11.18.21 Legs
EMOM Strength Circuit
8 rounds of 4 (24 min)
A1. Broad jump
A2. Snatch deadlift: 255 lb
A3. Power snatch: 120 lb

EMOM assistance circuit
6 rounds of 6 (18 min)
B1. Zercher squat: 195 lb
B2. Single-leg landmine RDL left leg: +90 lb
B3. right leg: +90 lb

2 Likes

Friday 10.22.21 Bis/tris
EMOM Strength Circuit
14 rounds of 4 (42 min)
A1. Overhead tomahawk med ball throw: 25 lb
A2. Close-grip bench press: 235 lb
A3. Chin-up: +50 lb
Just did extra rounds of main strength circuit tonight and no assistance. Had to get to a date on time :slight_smile:

2 Likes

Sunday 11.21.21: Delts/Traps
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Med ball slam: 30 lb
A2. Push press: 175 lb
A3. Snatch high pull: 220 lb

EMOM Assistance Circuit
4 rounds of 6 (12 min)
B1. Overhead press: 135 lb
B2. Muscle snatch: 85 lb
B3. Battle ropes, alternating arms (25 sec)
I love this combination. Done it two weeks in a row now for assistance. Effectively hits all 3 heads of the delts while using fun exercises vs. the typical isolation staples.

3 Likes

Monday 10.25.21: Legs
EMOM Strength Circuit
10 rounds of 3 (30 min)
A1. Box jump
A2. Front squat: 255 lb
A3. Power clean: 170 lb

EMOM assistance circuit
4 rounds of 6 (12 min)
B1. Step-up left leg: 145 lb
B2. Step-up right leg
B3. Sled push: ~100 ft w/ 135 lb

1 Like

Tuesday 11.23.21 Chest/back
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Med ball chest pass into wall: 30 lb
A2. Bench press: 255 lb
A3. Seal row: 250 lb

EMOM Assitance Circuit
6 rounds of 5 (12 min)
B1. Wide-grip bench press: 205 lb
B2. Neutral-grip pullup: +45 lb

2 Likes

What’s your height and bench 5RM being 190 lb?
Your physique looks great, natty I’m assuming?

Not sure exactly, but over the summer during my last strength focused phase I hit 275 lb for 6. I’m 5’11". I appreciate the kind words! Yep, never taken anything…just the daily creatinez and green tea extract :stuck_out_tongue:

1 Like

Nice brah keep it goin :+1:

Wednesday 11.24.21 Legs
EMOM Strength Circuit
10 rounds of 3 (30 min)
A1. Broad jump
A2. Snatch deadlift: 275 lb
A3. Power snatch: 130 lb

EMOM assistance circuit
4 rounds of 6 (12 min)
B1. Box jump
B2. Zercher squat: 205 lb
B3. KB swing: AMRAP 30 sec

Damn, 9 workouts in 10 days thanks to moving schedule around. :sweat:

3 Likes

That’s probably smarter than my strategy of cramming two squat workouts in one day… :joy:

Friday 11.26.21 Bis/tris
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Tomahawk med ball overhead throw into wall: 30 lb
A2. Close-grip bench press: 255 lb
A3. Chin-up: +70 lb

EMOM Accessory Circuit
6 rounds of 20:40 intervals (12 min)
B1. Dip (bodyweight): AMRAP 20 sec
B2. BB curl (just the bar): AMRAP 20 sec

1 Like