T Nation

When Push Comes to Shove


#1

Hey guys, I'm a 20 year old university student who has been training for 3 and a half years. I've been wanting to make a workout blog for awhile now, but I had been busy with copious amounts of school work. I figured this blog will allow me to stay on track, while also tracking my progress in a more linear way.

I've run 5/3/1 for roughly 3 years, while switching around the accessory lifts; reps, rep range and number of sets. I think i've somewhat found what works for me. feel free to join and check it out - constructive criticism is always appreciated!

I'll also add I take structural integrity and posture very seriously and begin every training session with a 45 minute foam roll and stretch to keep my joints, posture and muscular tension in check.

may/11/15 - Arms

began with a 10 minute warm up on the treadmill followed by my stretching routine:
- Start at head and work all the way down to feet
- Hold each stretching position for 30 seconds
- rest 15 seconds between each stretching position

  • neck extensor and flexor stretch
  • neck extensor and flexor rotation stretch
  • shoulder flexor stretch
  • shoulder adductor, extensor and retractor stretch
  • shoulder protractor stretch
  • wall elbow extensor stretch
  • elbow extensor tricep brachii stretch
  • bicep supinator stretch
  • wrist stretch (hit every angle by laying on mat and alternating)

Arm Workout

Stage 1 Heavy/explosive emphasis

Bicep BB curl Drop set -------- Ezcurl-bar pullover press
10x10x10x75x65x55 12x95
10x9x9x75x65x55 8x95
12x10x10x75x65x55 7x95

Stage 2 Volume

Incline curl -------- Tri Db curl
20x25 20x25
20x25 20x25
20x25 20x25

Stage 3 negative emphasis

Band hammer bar curl -------- vbar cable extension
15x45 21x90
15x45 15x90
13x45 14x90


#2

may/12/15
Stage 1: Mechanical overload
Standing military press
barx20
95x10
115x10
135x5
115x9

Wide grip pullups
mex10
mex10
mex8
mex8
mex8

Stage 2 Pump/stretch/tension
Smith machine press (rest pause)
10x135
20x115
20x115
20x95

Chest press machine (low grip chest squeeze)
10x125
12x80
12x80
12x80

Stage 3 shockphase

YTI —> Tri Ext —> Dip
10x10 15x125 15xme
10x10 15x125 15xme
10x10 15x125 15xme

Followed by intense 45 minute stretching routine (structural integrity and posture are the focus)