T Nation

Until the Wheels Fall Off

2021-08-23

2" Vertical grip bar
24kg x 40 sec, 30 sec

4" ball (top grip)
25 2x30sec
These two exercises are making holding a deadlift easier. I can feel it holding the bar.

#2 GG Gripper
5x15

2 Likes

Superb plan. Enjoying a deload week here too.

2021-08-24
Deload Microcycle Day 1 (60% volume)

OHP
135 3x5

High Bar Squat
265 3x5
Stupid easy. Bracing better. No belt, deep, last rep paused.

Mag Wide Grip Pulldown
200 3x5

BB Curl
95 3x5

Ab Wheel Rollouts (Knees)
4x7

Axle Behind the Back Hold
185 x 30 sec
205 x 30 sec
225 x 13 sec

Axle 1 hand pickup
115 x 1, Fail, Fail

Triceps Pushdowns
100 3x5
70x10+

Little bit of right knee pain on squats. Eat more.

6 Likes

My family has this weird idea that I work out every day because…I…sorta do.

3 Likes

Mine would worry if I didn’t.

2 Likes

2021-08-27
Deload Microcycle Day 2 (60% volume)

Incline BP + Red Band BPA
160 3x5 + 5x15
Did BPAs btwn BP sets from WUs forward

DL (EMOM)
405 3x2
I only needed 5 single reps total but I wanted to see how doubles went. Reps 1 and 2 comparable. I can boost by 20 on the next microcycle

Low-Bar Wide Stance GM
185 3x5
Too light now.

Machine Chest Supported Row
225 3x6
Went a little heavier as a test

Decline Bench Press
195 3x5

Just the minimum. Super easy day.

5 Likes

I’ve gained back 15 lbs since I started working out again. Back at 190.
10lbs to go.

5 Likes

2021-08-29
Deload Microcycle Day 3 (60% volume)

Axle Z Press (paused)
130 3x5

Mag Close Grip Lat Pulldown
210 3x5

Hatfield Squat
305x5

SSB Squat
305 2x5

Incline DB Curls + EZ Bar Skull Crushers
45’s 3x5 + 100 3x5

Plank
BW+25 2x40 sec

Roman Chair Leg raises
10,8

Planks were the hardest thing I did today. The rest feels like deload weights should. Hatfields felt so easy I decided to do straight SSB squats.

4 Likes

Bought some mass gainer powder. Let’s see if I can drink enough calories…

2 Likes

2021-08-31
Deload Microcycle Day 4 (60% Volume on main exercises)

Seated DB OHP
65’sx8,6,6
Checking on the first set whether I can do 70’s next time. I can.

Leg Press
600 3x5

Pendlay Row
195 3x5

Titan Multigrip Bar Floor Press (paused)
170x5
190 3x5
170 was just too light

DB Hammer Curl
45’s 3x5

Rolling DB Triceps Extensions
30’s 3x8
Right shoulder blade wings out about 2/3 of the way through the set. Prehab opportunity here.

Upright Rows
80 3x8

Back to the program on Friday

2 Likes

2021-09-01

Grip work
4" Grip Ball
2x27.5 x 35 sec

2" Vertical Pipe
2x24kgx35 sec

Kettlebell hold
24kgs x 1.5 minutes

Shoulders
DB Rear Laterals + Side laterals
25’s 8+8, 8+8, 8+8

#2 GG Gripper
9x10
1x20

3 Likes

2021-09-03
Mesocycle 2, Microcycle 1, Day 1

OHP
140 3x6

High Bar Squat
280 3x6
Worrisome knee pangs on right.

Mag Wide Grip Pulldown
205x6
210 2x6

BB Curls
100 3x6

Felt almost-terrible today. Low mental energy. Makes everything harder. Had to psyche up on squats for a dumb weight.

4 Likes

Story of my life!

Pretty sure this knee thing is downstream from right hip not working correctly. I’m stabilizing at the knee and over-stressing it because I’m not strong enough in the hip and adductor. Might have to take out a squat day and put in corrective exercise for it.

2 Likes

2021-09-05
Mesocycle 2 Microcycle 1 Day 2

Incline BP
165 3x6

Deadlift (straps)
425 5x1, 1(no straps)
Right low back felt tweaky on set 5, ditched the straps to setup better on set 6
Tried to work in with a guy but his turnaround time was 15 minutes, so I set up a regular bar and worked separate. Pulls were a little tougher on a non-deadlift bar.

Low Bar, Wide Stance GM
200 3x6

Hammer Strength Machine Row
210 3x6
Not my usual machine, but a retiree was camped on the one I usually use

Decline BP
200 3x6

Axle Bar Back Hold
205 x30 sec, 25 sec

2 Handed Dead Hang
BWx40sec, 50sec

My son went to the gym with me today.

3 Likes

Those retirees, gotta watch them.

1 Like

2021-09-06

Throwaway day
Trap Bar Farmers Walks
180 x 240ft
230x180ft
270x120ft
320x60ft
360x60ft (PR for walking with weight)

Upright Rows
85 3x8

Ab wheel Rollouts
4x8

Straight arm pulldowns
80 3x8

3 Likes

Managed to walk straight into the sleeve of a resting barbell yesterday and now I’ve got a nice goose-egg over my left eye.
Time for a haircut.

3 Likes

Ouch.

Nice!

1 Like