Sat: Squats etc.
Squats
10x145
5x165
5x185
5x205
5x235
8x255
1x285
1x300add loose wraps
1x330
1x365
1x325
3x275
5x255 sleeves
10x235
10x215
10x195
10x175
10x155
GM’s
8x145
6x195
5x235
4x285
4x325
Reverse Hypers
practiced getting the feel of them down.
Chest supported t-bar rows- Horizontal grip
9x45
9x70
9x90
9x115
9x135
9x160
9x135
9x115
9x90
9x70
9x45
Chest Supported T-bar rows- Low Grip
9x45
9x90
9x135
Wide Grip Pulls
3,3,3,3,3,3,3
Monday: Bench
10x135
5x160
5x180
3x200
3x220
4x240
2x265
Supersetted with chins
11,9,8
and Wide grip pull ups
5,5,5,5
Seated DB Shoulder Presses
9x50
9x60
9x65
Supersetted with Kroc rows
3x16x100
Hammer curls
8x45
8x50
8x55
Wow, that’s a ton of work in the last two sessions. Great job.
Deads
5x135
5x185
5x225
5x275
5x315
3x345
3x375
4x405
0x435*broke fast off the floor but just to tired to lock it out.
6x355
10x315
T-bar Rows
8x225
8x275
8x315
5x365
1x405
Pull ups
5,5,5,5,5
Thursday: Active Recovery
Wide Grip Chins
6,6,6,6,6
2 handed KB swings
3x12x30
1 handed KB Swings
3x12x15
Box Jumps 2" box
8,8,8,8,8
Paloff Presses
3x8x35
Planks
3x60secons
Renegade Rows
3x8x25
was kind of embarrassing leaving the gym after so little effort.
Rep Bench
10x135
8x150
8x170
8x190
8x210
7x230
Alternated with:
10x60
10x70
10x80
10x90
10x100
6x110
8x100
10x90
10x80
10x70
and
Front Raises
3x8x20
Side Raises
3x8x12.5
Incline Bench
8x95
8x135
8x155
6x175
Sick volume. I wouldn’t be able to walk for days if i tried this.
How does your diet and sleep schedule look around these workouts?
[quote]blindpirate wrote:
Sick volume. I wouldn’t be able to walk for days if i tried this.
How does your diet and sleep schedule look around these workouts?[/quote]
I make sure I get a minimum of 8 hours of sleep and I really try to get most of my calories from pretty good sources.
Squats
10x145
5x165
5x185
5x205
5x230
3x255
1x280
1x305
1x330
1x360
1x375
1x325
3x275
5x255
10x235
10x205
10x185
10x165
Good Mornings
8x135
8x185
5x225
3x275
3x315
3x335
T-bar rows- Horizontal grip
9x45
9x70
9x90
9x115
9x135
9x160
9x135
9x115
9x90
9x70
9x45
T-bars Low grip
9x45
9x70
9x90
9x115
9x135
9x160
9x135
9x115
9x90
9x70
9x45
Reverse hypers
Active Recovery Day
2 Handed KB Swings
4x12x35
1 Handed KB Swings
4x12x18
Renegade Rows
4x8x30
Wide Grip Pull Ups
7,9,7,7
Box jumps 20" box
4x8
Pallof Presses
8x30
8x35
8x40
Planks
3x60seconds
[quote]JoeGood wrote:
Squats
10x145
5x165
5x185
5x205
5x230
3x255
1x280
1x305
1x330
1x360
1x375
1x325
3x275
5x255
10x235
10x205
10x185
10x165
Good Mornings
8x135
8x185
5x225
3x275
3x315
3x335
T-bar rows- Horizontal grip
9x45
9x70
9x90
9x115
9x135
9x160
9x135
9x115
9x90
9x70
9x45
T-bars Low grip
9x45
9x70
9x90
9x115
9x135
9x160
9x135
9x115
9x90
9x70
9x45
Reverse hypers
[/quote]
That’s one helluva day, Joe. I’d be dead, no lie.
Back from a week of Medieval marshal arts which I’m calling a deload week. Ready to get stuck in and back at it.
Bench
10x135
5x150
5x170
5x190
5x210
7x230
3x255
1x275
Alt with/
Wide Grip Chins
7,10,9,8,8,8
Seated DB Presses
9x50
9x60
8x65
Alt with:
Kroc Rows
3x16x100
Seated Preacher Curls
12x70
12x80
12x90
Deads
5x135
5x185
5x225
5x275
5x320
5x350
7x380
1x415
0x445* barely broke off the floor. I was exhausted and stupid to have even tried it.
4x365
6x340
8x315
Trap bar deads
8x135
8x185
8x225
8x275
8x315
8x365
3x405
So gassed…
Good pulling as always, Joe… that’s enough volume for 2 months of pulls for me! Waiting for the combat vids…hope ali is well for you
Your conditioning must be sky-high since your able to do all those deads. Nice work.
I should note that I take my time on my Deads day since I always have a lot of the people I lift with make them. So I get a fair bit of rest when I’m working with them.
Thursday: Active Recovery
Wide Grip Chins
9,10,9,9,8,8
KB Swings
4x15x40
One Handed KB swings
4x15x20
Renegade Rows
3x9x30
Paloff Presses
4x9x35
Box Jumps
4x8
Who are you training with these days? Any old TNationers?
Very cool that you’re still doing the Medieval combat stuff. Pictures are needed.
I still lift with Ronda quite a bit. I also have around 4-6 other female lifters that I train with regularly. Mostly its grad students and Post Docs who have gotten interested in powerlifting. I need to get up to see Vikki and get her opinions on some things.
Here’s a few pictures.