T Nation

TheDementedOne's Nemesis Training Log


#1

10-01-2015

Agile 8

Chin Ups/Press Superset:
Ramp: Volcano
BWx3/45x3
+10x3/65x3
+25x3/95x3
+35x3/115x3
+45x2/135x2
+50x2/145x0
+55x2/140x1
Intensifier: Classical Nemesis
+60x1/95x3
+65x1/105x3
+70x1/110x3
BWx3/115x3
BWx3/75x5
BWx3/75x9
BWx8

Deadlift:
Ramp: Volcano
135x3
185x3
225x3
275x3
295x2
315x1
Intensifier: Never Ending Story
275x1x10 (Clusters)
275x5
In Between Deadlift Sets
Lateral Raises: 12.5x10x6 + 20
Band Pulls: x10x7


#2

10-02-2015

Power Cleans
Form Work

Squat
Ramp: Volcano
135x3
185x3
225x3
245x3
265x2
275x1
Intensifier: The Angry Sloth
205x2x3 (3-Count Paused Squat)
In Between Squat Sets
Box Jumps: x3x9
BB Curls: 40x10x9 +20
Band Pulls: x10x9


#3

10-05-2015

Wide Grip Pull Ups/Bench Press Superset
Ramp: Volcano/Montezuma
BWx3/45x5
+10x3/95x5
+25x3/135x5
+35x3/155x5
+45x2/185x5
+50x1/195x3
BWx3/205x1 (Failed 2nd attempt)
Intensifier: Chinese Dragon
BWx3/95x7
BWx3/105x7
BWx3/115x7
BWx3/125x7
BWx3/135x7
BWx3/145x7
BWx4

DB Rows/DB Bench Press Superset
45x12/45x12
50x12/50x8
50x20/50x8

Shoulder circuit:
6-ways: 7.5x10x2
Face pulls: 15x10x2
Band pulls: x10x2

Notes:
-Bench felt heavy today, hence why I went for volume over intensity for back-offs.
-Intended to add DB presses after main pressing work, but Nemesis back-offs seem to be plenty. Will merge an upper body pull into a giant set with the shoulder circuit instead.