T Nation

Training Under Pressure (Need Program Advice)


11/12/18 Deadlift Day (Pressed for Time)

  1. Warm-Up ~10m

  2. Power Sets ~20m
    Warm-up: 135x3/205x3/275x3
    Set 1: Deadlift 305x5, Hipthrust 50x5
    Set 2: Deadlift 305x5, Hipthrust 50x5
    Set 3: Deadlitt 305x5, Hipthrust 50x5

  3. Volume Sets ~15m
    Deadlift: 5x10, 225lbs+65lb chains.

  4. Assistance N/A

Had to shower before work, still figuring out the timing on this morning shit.

305 didnt feel bad at all, but is much more excruciating having to lower so slowly to keep it quiet due to the time. I’m also a fan of dead stop deadlifts, so I guess this will be a good change of pace anyways.

Need to up the reps significantly on the hip thrusts, this was just a trial.

Still figuring out chains, had a good guess on where to put them, but it’s hard to calculate the length of the chain vs the short motion of the deadlift.

I started fairly low, and think I’m going to take the 5/3/1 mentality of going up slowly. Especially considering how early it is.


11/12/18 Bench Day

  1. Warm-Up ~5m

  2. Power Sets ~22m
    Warm-up: 135x3/185x3/225x3
    Set 1: Bench 245x3, BB Row 155x3
    Set 2: Bench 245x3, BB Row 155x3
    Set 3: Bench 245x3, BB Row 155x3

  3. Volume Sets
    Bench 3x8, 185lbs +65lbs Chained.
    Reps: 8, 8, 4, 2, 2

  4. Assistance
    T-Bar Row/Decline Crunches
    (70lbs/10reps, 25 Crunches) x3

Tired, but muscles through it.

Main set felt good. Need to buy another foam roller, didnt realize how much that was helping my upper back extension.

Chained set… way overestimated. First set was great, second set I knew I was in trouble.

Assistance was light, gassed myself on my volume.

Going to give this up to three weeks. May make my chained sets my main sets, and find a more drastic alteration for volume. ie. Floor press or something. Feeling the fatigue after the power set. Obvious in hindsight, but here we are.