Not so fast Cripp- I waited an extra day… 
1 Like
Anyway…7 days off, no training…until last night.
Thurs/9/1
Bands + machines: 12x10
Sumo pulls/from floor:
4X4/ 4X2/ 1@ 315, 365, 405, 435/ 2X1@ 405.
Deficit pulls/conventional: 4@ 225, 275, 315, 365
Seated rows: 6x8
2 Likes
Mon/9/5
Machines/Bands: 12x25
Box SQ: 8x2/ 1@ 275, 315, 335.
Box +3": 1@ 275, 315, 345, 365
Good M’s: 3x15@ 135
Standing/single hams: 2x15, 10.
Standing Abs: 3x15
2 Likes
Tues/9/6
Cables and Bands: 12x10.
Floor press + Tri’s: 3x5 & 3x3 for each= warm-ups.
Floor press: 3@ 225, 245, 260, 270.
Tri’s extension, from pins: 6x6@ 185.
Overhead DB’s, Tri’s extensions… 2x25
Pulldowns: 7x8/ 36 rep drop to finish
3 Likes
Thurs/9/8
Warms: 10x10
Barbell rows + DL’s: 3x5@ 135
Banded speed pulls: Sumo & Conventional.
9x1 working up/ 9x1@ 275, in both stance.
Pendlay rows + stiff-leg DL: 3x5+5 @ 135, 185, 225.
Stiff-leg: 3x5@ 275, slow and smooth.
Big Leg Press:
Calf + leg press: 5x15 +15. Slow and painful.
Hang leg raise: 5x10
2 Likes
Mon/9/12
Machines/Bands: 10x25
Block pulls/ 6":
4x4/ 4x2/ 1@ 365, 405, 435, 455.
Cluster set- 5x1@ 415.
Bent rows: 3x15@ 135
Seated V-bar row: 3x15
Med/wide pulldowns: 3x15
Standing Abs: 3x15
2 Likes
Tues/9/13
Warms: 10x15
Pin press/ 4" off chest:
4x4/ 2x3/ 6x3@ 225
Incline DB’s: 12@ 30, 40/ 3x12@ 50’s/ Drop= 12@ 50’s + 12@ 35’s.
V-bar pulldowns: 2x20
Curls: 3x20/ 3x10
2 Likes
Trying to cut out/back on some ‘junk volume’.
Some sessions are better than others…
1 Like
Thurs/9/15
Machine+bands: 12x15
Box SQ/speed sets:
Warmed up then- 2x2@ 135, 185, 225/ 8x2@ 275
Close stance/box: 2x6@ 225, 275, 295
Leg ext.: 3x15, slow and painful.
Westside/standing Abs: set of 10, 15, 20, 15, 10…short breaks.
2 Likes
Sat/9/17.
A short but alright session…
Machine/bands: 10x25
Bench: 4x5
2 board BE: 6x3 to 225.
Pec deck: 3x15, smooth and hard (?)
Pulldowns: 3x15, same.
Pretty fatigued after the week= a decent hours work.
3 Likes
Tues/9/20
Warms: 10x10/ 4x20
Front SQ, to box: 6x5 going up/ 5@ 225.
Close stance SQ: 5 @ 225, 275, 295, 315.
Good M’s: 8@ 135, 185, 225
Seated leg press: 3x15, slow painful quads.
Pulldowns: 3x15…upper back pumps.
2 Likes
Thurs/9/22
Warms: 8x10
Hammer Inc. machine: 2x10, 8, 6/ 4x6@ 225
Decline DB’s: 12@ 40’s, 50’s/ 4x12@ 40’s.
Cable Abs + dead hang on bar: 3x15 + 30-40 sec.
Hanging leg raise: 3x10
2 Likes
Friday/9/23
Day off work= lifted about 1p.
Warms: 10x10
Box SQ/ parallel + 3":
6x3/ 1@ 315, 365, 405, 445, 475.
Sumo pulls: 5x5@ 225.
Pulldowns: 3x15
Rev. hypers + pullovers: 3x25+ 15.
3 Likes
Mon/9/26
Warms: 10x25 circuit.
ADduct + ABduct machines: 3x15 each.
4" block pulls/ Sumo:
6x3/ 1@ 315, 365, 405, 435, 465.
4" block/conventional: 6@ 315/ 3x6@ 365.
Hammer Str. pulldowns: 5x10, big ROM + squeeze.
Standing Abs: 3x15
2 Likes
Tues/9/27
Warms: 8x25
Floor press/close grip:
6x3/ 3@ 185, 215, 245/ 4x3@ 235
Tri’s extension from pins: 2x6@ 135, 155, 175
Incline DB’s: 12@ 30, 40/ 3x12@ 50’s + 25 flies on last set@ 15’s.
Rear delt fly/raise, face down on bench: 2x 50.
3 Likes
Thurs/9/29
Hams/Quads/Calf/Glute-back raise: 2x25 each.
Front + back squats: close stance for quads.
2x6+6@ 95
6+6@ 135, 185, 225
Back SQ: 6@ 225, 275, 295, close.
Sumo/speed pulls: 8x3@ 225
Seat leg press: 3x15= slow, hard flexing= 60 second sets.
Lying hams: 3x15= same as above.
1 Like
Tues/10/4
Last 4 days off (lifting).
Lying Hams: sets of 25, 15, 4x8.
ABductor machine: same.
Jumped into a rack when it opened up.
Squats: 8x3 up to 315.
Box SQ: 5x1 up to 385 (not heavy)…then Sproing!!!= leaned into the safeties…Dam it. Popped my right quad- not cool man.
Calf machine: 5x10
Standing Abs: 5x10
Pretty sure it’s the yellow one below.
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Day 2= no bruising, little swelling and moderate pain. That’s fine by me.
1 Like
Thur/10/6
Pec deck+ rear: 2X15+15
Pushdowns+ pulldowns: 2x10+10
Hammer Inc. machine: 3x10/ 6x6
DB decline/hammer-ish grip: 12@ 40, 50, 60/ 3x12@ 50’s
Laterals + front raise: 2x25 + 10.
2 Likes