T Nation

Weight is a hiker's & TnT's enemy

1/5/22, Deadlift 1RM testing

Warm-up

  • exercycle x 5:00
  • GHR - bw x 2 x 5
  • Rear delt flyes - 10 x 2 x 15

Deadlifts

  • 135 x 10
  • 185 x 5
  • 225 x 5
  • 255 x 3
  • 285 x 3
  • 315 x 1
  • 335 x 1
  • 355 x 1 (mixed grip)
  • 375 x 1 (mixed grip)
  • 385 x 1 (PR + 10 lbs!! mixed grip)
  • 315 x 1, 1 (grip too tired for reps)
  • 245 x 8

Sled

  • 135 + sled x 500 meters total

Hanging leg raises

  • bw x 3 x 10

V-squat machine

  • 90 x 2 x 10

I’m super happy with the PR, especially since I haven’t been able to train heavy conventional deadlifts regularly for a couple years!! Evidently (relatively) light deficit deadlifts and low-rack Smith machine deadlifts are sufficient for strength increases.

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Awesome! New path, and a PR to start off with!

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Thanks! Yep, this is much-needed fresh start for my training. An introductory PR is even more motivating. To that end, you’ll probably beat me to a 315 squat, but I just might reach a 405 deadlift first :grin:

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1/6/22, Thursday

Warm-up

  • curls, laterals, tri ext, rear delt flyes x 10 lbs x 15

Incline bench

  • 45 x 15
  • 95 x 10
  • 135 x 5
  • 155 x 7
  • 155 x 7
  • 155 x 7
  • 135 x 8

Isolateral bench press

  • 45 x 8
  • 60 x 8
  • 70 x 7
  • 70 x 7
  • 45 x 15 (rest-pause)

Dips

  • bw x 3 x 7, supersetted with

Lateral raises

  • 14 x 3 x 15

I planned to swim but realized I don’t have goggles so did a chest sesh to learn how different exercise combos and machines feel. My shoulders didn’t totally love incline bench and dips in the same workout, so I’ll probably try different lifts next time.

I’m still trying to figure out some sort of plan. What I do know is first things first - I’ll start each week with the Kroc deadlift workout. I can follow up with a leg, back, or full body day… decisions, decisions. And that doesn’t even address cardio.

In fact, if anyone who reads this has a program they love, I’m all eyes.

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Any goals besides beating me on DL?

Catching a glimpse of myself in the locker room mirror last night confirmed one of my seven goals - building my pec mass. I’m dangerously close to having saggy old man moobs, like Arnold in that depressing shirtless picture of him a few years ago :sob::joy: So, the goals I’ve identified are increasing my deadlift strength, adding pec and delt mass, losing fat, and continuing with cardio and conditioning sessions.

I’ve read about improving in two lofts at a time, one upper and one lower body, while maintaining the other lifts. That works for my current goals; I’ll prioritize deadlifts and some type of chest press and do conditioning work those day/s.

3 Likes

1/8/22, Saturday, Cardio

Treadmill

  • 31:07, 2.0 mi, 0 - 5.0 incline

Swimming

  • 500 meters, time not kept (lost my watch), 1:1 freestyle / breast stroke

This combo was refreshing and invigorating so will be the core of my cardio for the foreseeable future. I haven’t swam laps in 2.5 years; it felt amazing, even though I had to pause for 30 seconds halfway through for some water. I plan to slowly increase the distance on both while doing it twice a week.

4 Likes

1/11/22, Monday, Simple Deadlifts wk. 1

Deadlifts - 5 x 5 @ 70%

  • 135 x 10
  • 185 x 5 (sumo)
  • 225 x 3
  • 245 x 1 (sumo)
  • 265 x 5
  • 265 x 5 (sumo)
  • 265 x 5 (mixed grip)
  • 265 x 5 (mixed grip)
  • 265 x 5
    I’m sprinkling in sumo stance and mixed grip sets to develop more thoroughly. As the percentages increase, I’ll probably cut out the sumo working set. Intentionally bracing my abs harder improved the hamstring and glute activation, so double win.

Sled pushing

  • 135 + sled x 8 rounds x 55 ft.
    I misunderstood the distance marks :roll_eyes: On the upside, 135 is feeling easier, so I’ll soon add 25 more pounds.

I’m excited for the Simple Deadlift Plan, even though I started with an “efficiency” workout. Tomorrow will probably be a full upper body workout with a bench press focus.

3 Likes

1/11/22, Tuesday, Bench press focus

Bench press

  • 45 x 15
  • 95 x 8
  • 125 x 5
  • 145 x 3
  • 165 x 1
  • 185 x 4 x 4
  • 155 x 10

Converging incline chest press

  • 45 x 6
  • 60 x 6
  • 75 x 4
  • 90 x 2 x 7
  • 70 x 7, 45 x 10 (drop set)
    Pounds per side

Plate loaded high handle rows

  • 45 x 6
  • 70 x 6
  • 90 x 2 x 6
  • 70 x 2 x 8
  • 45 x 12 (drop set)
    Great stretch and burn

Triple sets -
C/S rear delt flyes - 15 x 13, 14, 15
DB curls - 30 x 11, 12, 12
Behind back BB wrist curls - 80 x 3 x 15

Rower

  • 12:00. No display on rower so distance wasn’t tracked

Push-ups

  • bw x 50 total
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1/13/22, Thursday

Road/ trail ruck

  • 58:41, 3.70 mi, 729 ft ascent/ descent
  • 15 lb TPW (total pack weight), low hikers

Beautiful, sunny afternoon. I haven’t rucked in months, and today was a great return. The light pack was just right; ideally, I’ll replace one treadmill session with a weekly ruck.

4 Likes

1/13/21, Thursday, Squats

Laying leg curls

  • 80 x 10
  • 90 x 8
  • 100 x 6
  • 75 x 8

Squats

  • 45 x 15
  • 95 x 8
  • 125 x 5
  • 155 x 3
  • 185 x 2
  • 205 x 1
  • 225 x 4 sets x 2
  • 185 x 6
  • 145 x 12

The afternoon’s ruck may have tired my legs a bit, but not squatting consistently is a bigger cause of leg weakness! The weekly deadlift routine is motivating me to do other necessary exercises, too.

I’m not sure what type of progression plan I’ll follow for squats. Last summer, doing heavier top sets followed by medium then light back-off sets worked very well, so I’ll stick with that basic template. The number of heavy sets and reps therein are what I’ll likely vary.

3 Likes

1/14/22, Friday

Swimming

  • 1,000 meters/ 0.62 mi, 1:1 freestyle/ breaststroke, time not kept
  • Copious amounts of hot tub and steam room. I’ll get a watch eventually, but I’m enjoying swimming without time considerations.

I’m still mulling how best to organize my workout weeks. Tonight’s swim reminded me how much I love that activity and that I don’t want to waste this pool. I might give swimming two days of its own, while keeping the deadlift program as the cornerstone of my weekly lifting. My legs feel great - athletic and just sore enough - from yesterday’s ruck and squats to let me know I’m on the right track for leg training. Recovery remains the key consideration.

3 Likes

1/15/22, Saturday, OHP focus

Cross-body pulls w/ twist - 10 x 2 x 15
Horizontal external rotation - 10 x 2 x 12
Horizontal internal rotation - 10 x 20, 15 x 20
Vertical external rotation - 10 x 2 x 15

  • Fortifying my shoulders for more swimming. Will probably be my upper body warm-up for a while.

Push press

  • 45 x 10
  • 95 x 5
  • 115 x 3
  • 135 x 1
  • 155 x 5
  • 155 x 5, supersetted with

Chin-ups

  • bw x 25 total

Standing DB OHP

  • 50 x 3 x 8, supersetted with

T-bar rows

  • 45 x 8
  • 70 x 8
  • 80 x 4 x 8
    The jury’s still out on whether I’ll keep these or try something else.

Incline DB press

  • 55 x 5
  • 70 x 8, 7, 7

Behind back BB wrist curls - 70 x 2 x 20
DB curls - 30 x 2 x 12

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