T Nation

The Goal is to Keep the Goal, the Goal

7/13 Bench

Bench, Paused
315X1 best 300 has ever felt, giggled on the way up
335X1 felt wonderful
365X0 started to drift towards my face, spotter touched it, yelled that I was fine and finished. Might have been good for it on my own but missed it nonetheless.
225X20
Add slingshot knockoff
225X10x5

Dips
Bwx10x4 triceps no longer useful lol

Ab Wheel, feet strapped in
40 yards x 3
Normal ab wheel
50 reps
Was good to get outside. These ab wheel walks are absolute murder.

7/14 Squat

Low Bar
315x1 EMOM for 20 minutes

Single Leg Hamstring Curl
5x10, 2x20

Box jumps, weighted
worked up to a 36 inch box, 55 lbs per hand, did six jumos
Remove weight
42 inch box, 5 doubles

GHR
6x10

Great work man. I saw your squat video. I think that you should go a bit lower to get bellow parallel. Keep it up

Thanks for the input. I switched back heeled shoes which make hitting depth much easier. Just have to work more on controlling my glutes and hamstrings on descent.

7/15 More Squatting

Low Bar Squat
worked up to 405x1
335x3x2
315x2x2

Have plans to squat more frequently. Felt good today, used a thumbless grip for most of the sets and it took a lot of pressure off of my bicep/elbow.

7/16 Even More Squatting

High Bar
Worked up to 405x1

Front Squat
Worked up to 365x1 PR Almost missed it from rounding forward, caught it on my delt, strained bicep a bit
275x3x2 Beltless

Machine Squat
10x10

7/17 Bench

Paused Bench
Worked up to 335x1 ties pr, much easier effort wise though
300X5, 2 forced
Had a bro spotter, got the it’s all you speech, didn’t need the help but as soon as bar speed slowed at all he brought out the upright rows. was so excited that the reps felt this clean I wasn’t even mad.
245X16 8 normal than 8 with slingshot
245X12 7 normal 5 with slingshot
225X16 10 normal 6 with slingshot
205X13 8 normal 5 with slingshot
205X9 5 normal 4 with slingshot
My triceps are definitely the weak point in my bench. They were by far the first to go each set.

Neutral DB press
60’s’sx10
70’sx10x3

Machine Press
Pump stuff
I struggle with bicep pain with flies, but wanted some pec work

Dips
50 reps in 3 minutes

Fun day. Bench feels great

7/20 Deadlif t

3 inch block pull, beltless
495X1x5
425X3x8

BB Row
155X10x8

DOH holds
235X30 secondsx3

Hammer Curls
60’sx8x3

Single Arm preacher curl
25X10x4

Love how the beltless block pull makes me pull upright. If I lean forward and try to muscle it up, the bar barely moves. Some hip and adductor stretching helped quite a bit with positioning

7/21

Incline Bench, Paused
205x6x6

Single Arm OHP
70’sx3x3
50’sx8x4

Side Laterals
20’sx30x5

Overhead Carry
50 lb Dumbell x 40ish yards x 3

Gym was closed for a while, got back to it today

7/27 Deadlift

Sumo Deadlift
Worked up to 495x1, beltless

3 inch sumo block pull
425x2x10, beltless, sets done in 10 minutes

Pullups
90 lbsx3x5
45 lbsx6x3
bwx10x5
bwx16

Hammer Curls
75’sx8
50’sx10x4

Ab Wheel
5x10

Planks
5 minutes, rotating every 30 seconds from side to side

Palloff Press
4x30ish seconds, each side

Random Bench
Was “challenged” by a buddy
315x1
335x1
225x19

Victory is mine

7/28 Squatting

Low Bar Squat
Worked up to 500x1
Knee feeling a bit tender

Was with a buddy into crossfit, so volume went like this
Front Squat 135x10
Back Squat 135x10
50 bodyweight lunges
No rest in between sets or rounds. Pretty rough, got through 5 rounds

Did close to 100 overhead squats with a bar to stretch and move a bit

8/11 Bench

Vacation for a second honeymoon in California for the past couple weeks.
Drove 17 hours yesterday to get home, body was pretty beat up this morning. Also running on a couple consecutive nights of 5 or less hours of sleep. Didn’t expect much from training.

30 Degree Incline Bench
135x6
155x6
185x6
205x6
225x6 RPE 9.5
135x8x4 paused

My shoulders are very weak. Even a 30 degree incline is extremely difficult for me, seemed very steep.

Bench, close-ish grip
225x7x3

Cable Triceps
6x12

Cable Flies SS DB Lateral
5 sets of 10 flies, 12 laterals

Dips
bwx10x3
bwx28

Very fatigued. Felt good to be back lifting though

8/12 Deadlift

Deadlift, Sumo
405x16, straps and belt
405x1x10, belt, EMOM

Pullups
45x6x6

Hammer Curls
60’sx8x3
85’sx8 bit of body english

With my rep-out deadlift, I almost fell over backwards after the first rep, held the bar an extra 20 seconds to wiggle my feet around and not fall. Really wanted 20

8/14 Squat

Front Squat
Worked up to 315x1. Stopped there because my left forearm was not cooperating, almost dropped the weight.
225X10x3

High Bar Squat
225X10x5

Seated Leg Curl
12X8

8/15 Bench

Bench
Worked up to 335xmiss, 315x1
245X8x2
225X8x3

DB lateral raise
40’sx10x3
15’sx15x3

Dips
250 in sets of 8-10. Took about 30 minutes

Definitely feeling the squat volume. Hard to move or walk

8/17 Squatting

High Bar Squat, Beltless
Worked up to 405x1, 315x1x8

Snatch Grip High Pull
225x6x6

DOH Holds
315x30 secondsx3
225x1 minutex3

Been logging, posts seem to disappear.

8/24 Bench Accessory

I have a meet planned for the second week in November. I will be high volume/accessory/hypertrophy oriented till October, than 6 weeks to peak.

DB OHP
10’sx10
20’sx10
30’sx10
40’sx10
50’sx10
60’sx10
70’sx10
70’sx10
70’sx8

DB Laterals
10’sx20
20’sx20
20’sx20
20’sx20
20’sx20

DB High Incline
40’sx12
50’sx12
60’sx12
50’sx20
50’sx20

Dip Hold
3 1 minute sets

8/26 Squatting

Low Bar Squat
45x5
45x5
135x5
185x3
225x1
275x1
315x1x6
335x1
365x1
405x1
315x20

Done. Transitioning back to low bar. Elbow is a little tight, but feels much better than before. Also ran about 3 miles mostly uphill, it was pretty horrible.

8/27 Bench
Every set SS with 8 pullups

Bench
45x10
45x10
135x5
185x3
225x3
275x3
295x3x3
added slingshot, switched to close grip
295x6x3
245x8x4

Seated DB Laterals
15’sx20x3

Incline Bench
135x20x3

Tricep Pushdown
8 sets

Cable Laterals
5 sets

8/28 Squats

barx5
135x5
185x1
225x1
275x1
315x1
365x1
405x1
455x1
405x7 PR

I am horrible at reps. My hope is that improving my rep performance will improve my max.

Lunges
400 m

8/31 Bench
barx10
135x3
185x3
225x1
275x1
315x1x5

Weighted Push Up
45lbsx100 few sets as possible, I think 6 or 7?

Cable laterals
4 sets

Face Pulls
5 sets

9/1 Back Accessory

Cable Row
8 sets

Weighted Pullups
8 sets

Pulldowns
10 sets

9/2 Squats, Low Bar
135x5
185x1
225x1
315x1
405x3
245x8x10 High Bar, no lockout

9/5 Bench

Bench, Speed Work. Goal was to continue doing sets until speed slowed dramatically.
275x3x12

Incline BB Bench
135x10x10

DB Flies
25’sx10
45’sx8x2
35’sx10x2
30’sx12x2

T-Bar Row
2Platesx10x10

9/9 Squats

Low Bar
135x5
185x1
225x1
275x1
315x1
365x1
405x1
455x1
495x1

Felt horrible. Had planned to do some volume but was having mechanic issues. Was collapsing hard in the hole.

Speed Deadlift
315x2x12, 45 seconds or less rest

T Bar Rows
3 Platesx10x6