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Back from the Dead Log18471

eknight private msg quote post Address this user
7/23/17:

Machine incline press: 60x15/80x10/100x10
WGLP: 120x12/140x10/160x8
Standing single-arm cable pull down: 25x10/35x10/45x8

Tri-set:
a) incline DB raise
b) side lateral raises
c) OHP from scaption plane

1 minute each, 10 lb DBs. 2 sets

DB curls: 20x15/25x10/30x8
Cable curls: 20 pounds x30/15/15/15 30 seconds rest between sets

Triceps pushdown: 30x12/35x10/40x10/45x10/3x50x10

-3X
Post 201 • IP   flag post
eknight private msg quote post Address this user
7/27/17:

Squats: bar x 5/135x5/185x3/3x200x5/200x10

Rest of the day was quad and ham accessory work, plus calves and abs. Still pain-free after my AMRAP set. Deads, bench and upper accessories tomorrow. -3X
Post 202 • IP   flag post
eknight private msg quote post Address this user
7/27/17:

Deads: 135x5/185x3/3x205x4/205x9
Bench: bar x 5/135x5/3x185x5/185x10

Rest of the day was upper accessories. -3X
Post 203 • IP   flag post
wannabemuscular private msg quote post Address this user
Good to see you're back with some consistency. I hope things hold together well for you. Slow and steady ... old man pace
Post 204 • IP   flag post
jordzmetcalfe private msg quote post Address this user
killing it for 12 weeks post surgery mate, good to see you back in there.
Nice work
Post 205 • IP   flag post


eknight private msg quote post Address this user
7/31/17

Squats: bar x5/135x5/3x189x9
Bench: bar x5/135x5/3x165x9
Deads: bar x5/135x5/3x185x7

DB farmer's carry timed: 90 lbs total, 3 mins, 950 feet.

Done. -3X
Post 206 • IP   flag post
Cannonball private msg quote post Address this user
Hey man, thought you'd like this article.

https://www.t-nation.com/training/five-elements?utm_source=facebook&utm_medium=social&utm_campaign=article1695

Post 207 • IP   flag post
Dorich private msg quote post Address this user
Impressive as usual.
Post 208 • IP   flag post
eknight private msg quote post Address this user
Have been swamped with patients, so I suck at updating, but my AMRAP sets this week went:

Squats: 205x10
Bench: 190x12
Deads: 210x10

Went up in pounds, reps, or both on all three. Feeling fine. -3X
Post 209 • IP   flag post
eknight private msg quote post Address this user
8/7/17:

Squats: bar x5/135x5/4x200x4
Bench: bar x5/135x5/4x190x4
Deads: bar x5/135x52x195x4

One set of these brutal fuckers:



10 pound Dbs and I was lit up.

Planks: 3x1:00

Done. -3X
Post 210 • IP   flag post
eknight private msg quote post Address this user
AMRAP sets this week:

Squats: 205x12
Bench: 190x15
Deads: 215x12

Taking a week off for daddy-daughter time and then back at it! -3X
Post 211 • IP   flag post
eknight private msg quote post Address this user
8/18/17:

Squats: bar x 8/135x5/2x190x8
Bench: bar x 8/135x5/2x175x8
Deads: bar x 8/135x8/2x195x6


Done. -3X
Post 212 • IP   flag post
eknight private msg quote post Address this user
8/19/17:

DB bench press: 50x20/2x75x8
WGLP: 120x12/140x10/160x8
Standing single-arm cable pull down: 25x10/35x10/45x8

Quad-set:
Front raise/scaption raise/lateral raise/DB shrugs: 10x10/10/10; 50x10

^^ 2 sets of the above

Seated dead stop barbell curls: 30x20/40x15/50x12/60x10/70x8
DB curls: 20 pounds x30/15/15/15 30 seconds rest between sets

Triceps pushdown: 30x12/35x10/3x50x10
Piahdowns 25x30/15/15/15 30 seconds rest between sets

-3X
Post 213 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
How do you do seat dead barbell curls? As in preacher curls?
Post 214 • IP   flag post
eknight private msg quote post Address this user
@WinnersNeverQuit



-3X
Post 215 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
@eknight does that movement not inhibit the full ROM of a curl movement at the bottom? If so, what are the reasons behind selecting it?
Post 216 • IP   flag post
eknight private msg quote post Address this user
It does limit ROM, yes. The benefit is the same as paused bench or squats- you're generating power without the benefit of a stretch reflex or momentum. It's not a movement I would do exclusively or every session, but it's a useful tool in the toolbox. -3X
Post 217 • IP   flag post
eknight private msg quote post Address this user
8/20/17:

Squats: bar x5/135x5/185x1/3x200x6
Bench: bar x5/135x5/3x185x6
TKE: 2x15
Seated leg curls: 2x15
Calves: 5x15

Done. -3X
Post 218 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
@eknight Makes sense. How do you go about exercise selection and rotation? Are there any set approaches you follow or is it more by feel?
Post 219 • IP   flag post
eknight private msg quote post Address this user
Mostly by feel. I have the foundational exercises (B,S,D) that I'm focusing on, so those don't change, but the other things are which movement patterns I want to do and just fitting in exercises in those movements. -3X
Post 220 • IP   flag post
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