Triple Threat's Terrific Tales of Training Triumphs, Trials and Tribulations [Forum Archive]

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Triple Threat's Terrific Tales of Training Triumphs, Trials and Tribulations

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Posted by: yellowmoomba

I like the exercise selection you've got going on

Posted by: Triple Threat

Originally Posted by Burner02

kick-ass workout!

Originally Posted by Curt James

Agreed. That is a solid workout!

Burner and Curt

Thanks guys!

Posted by: Triple Threat

Originally Posted by PreMier

a while back i wanted to do 5x5 of 315. maybe i'll try again in a few weeks

PreMier

I thought I read in your journal a workout where you were close to getting that.

Posted by: Triple Threat

Originally Posted by yellowmoomba

I like the exercise selection you've got going on

YM

I've gotten rid of most isolation exercises and now I'm using compounds almost exclusively.

Posted by: Triple Threat

Wed, Mar 30

Power Cleans
135 x 3
185 x 2

185 x 1 (2 sets)

Squats
135 x 8
185 x 5
225 x 3
275 x 3
315 x 1
325 x 1

Front Squats
135 x 3
185 x 3
195 x 2
205 x 2

215 x 1
225 x 1

Deadlifts
315 x 3
365 x 3
405 x 3
455 x 1
465 x 1
475 x 1

Good Mornings
135 x 6
185 x 5
225 x 5
245 x 5

Cardio
Stepper machine – 10 minutes

I’ve decided to move the low rep lower body workout from Saturday to Wednesday. This gives me a day off before doing any heavy leg training. Recently I’ve been doing that workout the day after high rep upper body training and I think the Friday workout might be having an effect on Saturday’s workout. We’ll see if this can get me past the current squat plateau.

Posted by: yellowmoomba

Originally Posted by Triple Threat

YM

I've gotten rid of most isolation exercises and now I'm using compounds almost exclusively.

Good thinking. I try to do the same

Posted by: PreMier

Originally Posted by Triple Threat

PreMier

I thought I read in your journal a workout where you were close to getting that.

i was kinda close, but your deadlifting more than me and i need to catch up. they should call you capt deadlift

Posted by: JerseyDevil

Originally Posted by Triple Threat

Deadlifts
315 x 3
365 x 3
405 x 3
455 x 1
465 x 1
475 x 1

He's back! Soon you'll be back to 500+ deads. I forget, what is your PR for deadlift? I seem to recall high 500's...

Posted by: Burner02

wassup, trips! Nice lifts!
I've been backing off the iso movements myeslf lately....guess I'll never have big arms...they'll get bigger w/ the compound lifts...but dam.

Posted by: Triple Threat

Originally Posted by PreMier

i was kinda close, but your deadlifting more than me and i need to catch up. they should call you capt deadlift

PreMier

You're cutting, so it might be difficult to increase the DL.

capt deadlift?

What a cool name.

Posted by: Triple Threat

Originally Posted by JerseyDevil

He's back! Soon you'll be back to 500+ deads. I forget, what is your PR for deadlift? I seem to recall high 500's...

JD

That's the goal, to get back to 500 and be able to stay there consistently.

Best ever was 545, just over 4 years ago. I can't recall the last time I got over 500.

Posted by: Triple Threat

Fri, Apr 1

Wide Grip Pull-ups
BW x 8
BW x 6 (2 sets)
BW x 5 (2 sets)

DB Overhead Press
30 x 8
40 x 8
50 x 7
50 x 6

Incline DB Press
70 x 9
75 x 8
80 x 7
80 x 6

Medium Grip Pull-ups
BW x 6 (2 sets)
BW x 5 (2 sets)

Flat DB Press
80 x 8 (3 sets)
80 x 7

DB Rows
80 x 5 (4 sets)

DB Skullcrushers
30 x 8
30 x 6
30 x 5

DB Hammer Curls
30 x 8
30 x 7
30 x 6

Cardio
Farmers walks length of the building + mountainclimbers
45 lb DBs + 25 reps (2 sets)
45 lb DBs + 20 reps (2 sets)

Posted by: PreMier

nice db pressing(chest). that'd tear me up

Posted by: Burner02

...especially right after mil presses!

Posted by: JerseyDevil

Originally Posted by Burner02

...especially right after mil presses!

Exactly!

Posted by: Triple Threat

Sat, Apr 2

Power Cleans
135 x 3
185 x 2 (4 sets)

Squats
135 x 8
185 x 5
275 x 6
265 x 7
255 x 8
245 x 10

235 x 12

Speed Deadlift
315 x 3 (8 sets)

Good Mornings
135 x 10
185 x 8 (3 sets)

Front Squats
135 x 8
135 x 7
135 x 5

Posted by: Triple Threat

Mon, Apr 4

Floor Press
135 x 8
185 x 5
225 x 3
235 x 3
245 x 3
255 x 3
265 x 1
275 x 1
285 x 1

Pull-ups
BW x 7
BW+25 x 4 (3 sets)
BW+25 x 3 (3 sets)

Clean and Press
135 x 5 (2 sets)
145 x 4
155 x 3
165 x 1
175 x 1

Pendlay Rows
135 x 6
185 x 5 (3 sets)
185 x 4 (2 sets)

Dips
BW+25 x 5 (2 sets)

Chin-ups
BW+25 x 34(2 sets)

Complex Cardio
Front squat, RDL, Overhead Press, Back squat, Good morning
75 x 6 reps each exercise (2 sets)

Cardio
Stepper machine – 5 minutes
Elliptical – 6 minutes

Legs were aching from Saturday (Sunday wasn’t too bad, but today’s another story). Complexes did not feel good and stair stepper wasn’t much better. Had to resort to the Elliptical.

Posted by: Pylon

Are the legs suffering from the workout you gave them? Not an injury, I hope?

Posted by: PreMier

want to race to a 500dl? i'll be gone for 2 weeks so there is a head start, and as far as i know, i can only pull 455

Posted by: Triple Threat

Originally Posted by Pylon

Are the legs suffering from the workout you gave them? Not an injury, I hope?

Pylon

No, not an injury, just some DOMS. I expected there to be some on Sunday, but there wasn't a trace. I spent most of the day on my feet doing chores around the house and felt fine. So I was a little surprised when I woke up Monday morning with major DOMS in the hams and quads. No problems, though, as a short session with my PVC friend last night took care of that.

Posted by: Triple Threat

Originally Posted by PreMier

want to race to a 500dl? i'll be gone for 2 weeks so there is a head start, and as far as i know, i can only pull 455

PreMier

OK, you're on. Reps to the winner.

Posted by: JerseyDevil

Originally Posted by PreMier

want to race to a 500dl? i'll be gone for 2 weeks so there is a head start, and as far as i know, i can only pull 455

Originally Posted by Triple Threat

PreMier

OK, you're on. Reps to the winner.

Kewl! A friendly challenge. If I was going to bet, I'd put my money on TT. Only because he has the weight advantage, and has pulled 545 before.... plus I had a dream that he used to be called Captain Deadlift

...on the otherhand it is hard to bet against a young buck, naturally strong mofo like Jake!!!!

Posted by: PreMier

his 1rm is more than mine i think, and i'll be out of town unable to train for 2 weeks. so there's a head start for the old guy

i wont be surprised if he beats me there, but im going to try

Posted by: Triple Threat

Originally Posted by JerseyDevil

...on the otherhand it is hard to bet against a young buck, naturally strong mofo like Jake!!!!

JD

Who is this Captain Deadlift of which you speak?

I probably have about 30 lb on Jake. To make it equitable, maybe we should make the challenge based on the ratio of weight lifted to body weight?

Posted by: Triple Threat

Originally Posted by PreMier

his 1rm is more than mine i think, and i'll be out of town unable to train for 2 weeks. so there's a head start for the old guy

i wont be surprised if he beats me there, but im going to try

PreMier

Hey, who you calling old?

I resemble that remark.

Posted by: Triple Threat

Wed, Apr 6

Power Cleans
135 x 3
185 x 3

185 x 2 (2 sets)

Squats
135 x 8
185 x 5
225 x 3
275 x 3
295 x 3
305 x 3
315 x 1
325 x 1
335 x 1

Deadlifts
315 x 3
365 x 3
405 x 3
455 x 1
485 x 1

Good Mornings
135 x 6
185 x 5
225 x 5
255 x 5

Overhead Squats Trying to teach an old dog new tricks.

20 x 6 Not a typo. A twenty pound barbell. And no laughing.

30 x 6
45 x 5 (3 sets)

Complex Cardio
Front squat, RDL, Overhead press, Back squat, Good morning
95 x 3 reps each exercise (5 sets)

Legs felt good today, with the DOMS from Saturday just about gone. The PVC worked well.

Struggled a little with the 485 DL, but eventually got it. Form wasn’t as good as the 455 according to an expert witness.

Planned to do 1 more set of GMs, but back was feeling fatigued after the set with 255. Didn’t realized it was a PR until the workout was over.

Overhead squats felt a bit awkward, but hopefully over time they will improve.

Posted by: Pylon

I loves me some OH squats. Even going light, they make a great warmup move!
Once you get used to them, you will love them!

Posted by: Burner02

Originally Posted by Triple Threat

PreMier

Hey, who you calling old?

I resemble that remark.

Its funny...because its true....

I'd jump in on this....but I've got one more week of strength till I drop and go for more cardio based workouts till i go home....

Posted by: Triple Threat

Originally Posted by Pylon

I loves me some OH squats. Even going light, they make a great warmup move!
Once you get used to them, you will love them!

Pylon

I've been working on flexibility, but the overheads showed that I still need more work (heels wanted to come up).

Posted by: JerseyDevil

Great looking power workout TT!

Posted by: Triple Threat

Originally Posted by JerseyDevil

Great looking power workout TT!

JD

Thanks! I'm pleased with the decision to move low rep leg day to Wednesday. So far, so good.

Posted by: Triple Threat

Fri, Apr 8

Flat DB Press
75 x 8
100 x 6 (2 sets)
100 x 5

Wide Grip Pull-ups
BW x 7 (2 sets)
BW x 6 (2 sets)

Incline DB Press
85 x 7
85 x 6 (2 sets)

Hammer Strength High Row
230 x 8
270 x 7
300 x 6 (2 sets)

DB Overhead Press
30 x 8
40 x 8
50 x 8
55 x 4

DB Rows
80 x 6 (2 sets)
80 x 5 (2 sets)

DB Skullcrushers
30 x 7 (2 sets)
30 x 6

DB Hammer Curls
30 x 8 (3 sets)

Posted by: Pylon

Posted by: Burner02

nice workout!

Posted by: Triple Threat

Sat, Apr 9

Power Cleans
135 x 3
185 x 3 (2 sets)

Squats
135 x 8
185 x 6
225 x 6
275 x 5 (5 sets)

Front Squats
135 x 5
145 x 5
155 x 5
165 x 5

Deadlift
225 x 5
315 x 5
325 x 5
335 x 5
345 x 5

Good Mornings
225 x 6
235 x 6
245 x 6

Posted by: Triple Threat

Mon, Apr 11

Bench Press
135 x 8
185 x 6
225 x 3
245 x 3
255 x 3
275 x 1

Pull-ups
BW x 7
BW+30 x 4 (2 sets)
BW+30 x 3 (2 sets)

Clean and Press
135 x 4 (2 sets)
135 x 3

Pendlay Rows
135 x 6
185 x 5
195 x 4
195 x 3 (2 sets)

Close Grip Bench Press
135 x 8
185 x 5
195 x 5
205 x 5
215 x 4

Barbell Curls
45 x 8
65 x 6
85 x 5 (2 sets)

Complex Cardio
Hang Clean, Front squat, RDL, Overhead Press, Back squat, Good morning
95 x 4 reps each exercise (3 sets)

Posted by: Buffanition

Nice work out I think I might have to copy some of it

Posted by: yellowmoomba

Beastly numbers in here

Posted by: JerseyDevil

How do you GM that much weight? Dayum! 135 is about all I can handle when I try to go parallel to the floor.

Great job on the squats! Hoping I can get there too. All depends on the knees, so far, so good!

Posted by: Triple Threat

Originally Posted by Buffanition

Nice work out I think I might have to copy some of it

Buffanition

Welcome to my journal. Feel free to copy whatever you like. I steal other people's ideas all the time.

Posted by: Triple Threat

Originally Posted by yellowmoomba

Beastly numbers in here

YM

Thanks. I try. Sure would like to have your pull-up numbers, though. Or something even remotely close.

Posted by: Triple Threat

Originally Posted by JerseyDevil

How do you GM that much weight? Dayum! 135 is about all I can handle when I try to go parallel to the floor.

Great job on the squats! Hoping I can get there too. All depends on the knees, so far, so good!

JD

How do I GM that much weight? Very, very carefully.

I have found that the more often I do them, the better I feel. And back extensions help immensely too.

Posted by: Burner02

do you bend the knees? or are they straight? (good morning?)

Posted by: Triple Threat

Originally Posted by Burner02

do you bend the knees? or are they straight? (good morning?)

Burner

For the GMs, the legs are bent and the lower back is kept tightly arched. I think if I tried to do them with straight legs I'd either tip over or snap my back in half.

Posted by: Triple Threat

Wed, Apr 13

Power Cleans
135 x 3
185 x 3
195 x 1 (2 sets)

Squats
135 x 6
185 x 5
225 x 3
275 x 3
295 x 3
305 x 3
315 x 1
335 x 1

Overhead Squats
45 x 5
55 x 3 (5 sets)

Front Squats
135 x 5
155 x 5
165 x 3

Deadlifts
315 x 3
405 x 3
455 x 1

1 Arm Suitcase Deadlifts
135 x 3
165 x 2 (4 sets)

Good Mornings
135 x 5
225 x 5
255 x 5
275 x 3

I seem to have reached a plateau in both the squat and deadlift. Still couldn’t get past 335 in the squat and couldn’t even pull 475 in the DL. I won’t be winning that race to 500 anytime soon.

I think it’s time to drop the singles for a few weeks and stay in the 3-5 range for this workout.

Posted by: Burner02

thanks amigo!

Posted by: Pylon

Nice work, Trips. How are those Oh squats treating you?

Posted by: Triple Threat

Originally Posted by Burner02

thanks amigo!

Con mucho gusto!

Posted by: Triple Threat

Originally Posted by Pylon

How are those Oh squats treating you?

Py

Not very nicely. They feel very awkward and when I get below parallel, my heels start to come up from the floor. This does not happen for front or back squats.

So there's a defect somewhere, just gotta figure out what it is.

Posted by: ihateschoolmt

Originally Posted by Triple Threat

Wed, Apr 13

Power Cleans

Squats

Overhead Squats

Front Squats

Deadlifts

1 Arm Suitcase Deadlifts

Good Mornings

This is the toughest exercise selection I've ever seen posted in one work out.

Posted by: x~factor

^Holy shit!

Posted by: JerseyDevil

That is one rugged workout. You are an animal TT!!

Posted by: Triple Threat

Originally Posted by ihateschoolmt

This is the toughest exercise selection I've ever seen posted in one work out.

ihateschoolmt

I was annoyed with my final attempts at both the squat and DL, so I made myself pay for it with a couple of extra exercises.

Posted by: Triple Threat

Originally Posted by x~factor

^Holy shit!

x~factor

That's a once every so often workout. I could never do that on a regular basis.

Posted by: Triple Threat

Originally Posted by JerseyDevil

That is one rugged workout. You are an animal TT!!

JD

Thanks, JD. Had a little extra time today, so I took advantage.

Posted by: ihateschoolmt

Originally Posted by Triple Threat

ihateschoolmt

I was annoyed with my final attempts at both the squat

Were you trying to max? That was a lot of sets you did before your max. I would do a few warm up squats go for the max and then finish it off with the reps.

Posted by: Triple Threat

I'm out of here for a while.

See everyone in a couple of weeks.

Posted by: Triple Threat

Originally Posted by ihateschoolmt

Were you trying to max? That was a lot of sets you did before your max. I would do a few warm up squats go for the max and then finish it off with the reps.

I wasn't trying to hit my max, just beat what I did last week. 3 warm-up sets, 3 sets of triples, and 3 sets of singles. My max is still a long way off. And I agree with you in that if I were trying to hit a new 1 RM, that was way too many sets beforehand.

Posted by: Burner02

Originally Posted by Triple Threat

I'm out of here for a while.

See everyone in a couple of weeks.

vacation? Have fun!

Posted by: Pylon

Originally Posted by Triple Threat

I'm out of here for a while.

See everyone in a couple of weeks.

Laters.

Posted by: davegmb

What everybody else said and then some, that workout would destroy me. Great work.

Posted by: Gazhole

Have a good time wherever you're going!

Fucking crazy workout, btw.

Posted by: PreMier

Originally Posted by Triple Threat

I seem to have reached a plateau in both the squat and deadlift. Still couldn’t get past 335 in the squat and couldn’t even pull 475 in the DL. I won’t be winning that race to 500 anytime soon.

I think it’s time to drop the singles for a few weeks and stay in the 3-5 range for this workout.

that'll give me some time because im not close either haha. have fun!

Posted by: Triple Threat

Originally Posted by Burner02

vacation? Have fun!

Burner

Yes, a little R&R in sunny Florida.

Posted by: Triple Threat

Originally Posted by davegmb

What everybody else said and then some, that workout would destroy me. Great work.

dave

Thanks. Knowing that my workouts wouldn't be so regular while I would be away caused me to go slightly overboard.

Posted by: Triple Threat

Originally Posted by Gazhole

Have a good time wherever you're going!

Fucking crazy workout, btw.

Gaz

Weather was excellent, sunny and mid 80's (that would be 30 for you

) everyday.

Posted by: Triple Threat

Originally Posted by PreMier

that'll give me some time because im not close either haha. have fun!

PreMier

We're both turning into slackers.

OK, not really, but it seems that it's going to take a little longer than expected.

Posted by: Triple Threat

Time for my workout.

Then catching up with everyone's journals later.

Posted by: trapzilla

Thought I'd pop in to observe and learn. looking forward to see how a fellow volume enthusiast works

Posted by: JerseyDevil

Have fun Trips!

Posted by: PreMier

where in florida? im in destin!

Posted by: Triple Threat

Originally Posted by trapzilla

Thought I'd pop in to observe and learn. looking forward to see how a fellow volume enthusiast works

trapzilla

Welcome to my journal. I've learned quite a lot by reading other people's journals. Never too old to learn something new.

Posted by: Triple Threat

Originally Posted by PreMier

where in florida? im in destin!

I was in Orlando for 5 hectic days and then in Pompano Beach for a couple of relaxing days. Four days at various Disney Parks. Just hung out at the beach and pool in Pompano Beach and visited relatives.

Workouts were on the pathetic side, since I only used equipment at the various hotels. Machines only and some dumbbells to about 40 lb.

Didn't gain too much weight though since I was able to keep the food consumption in check, although there was that 1 gorgefest at Lucille's Bad to the Bone.

Posted by: Triple Threat

Vacations are great, but getting back into the workout routine afterwards takes me some time. Taking it slow for a week.

Sat, Apr 23

Squats
135 x 8
185 x 8 (3 sets)

Front Squats
95 x 8
105 x 6

Speed Deadlift
225 x 2
275 x 2

OK, taking it real slow.

Posted by: ihateschoolmt

Nice to see someone doing speed work.

Posted by: Triple Threat

Mon, Apr 25

Squats
135 x 6
165 x 8
205 x 5
215 x 5
225 x 5

Bench Press
135 x 8
165 x 8
185 x 6
195 x 7
195 x 6

Pull-ups
BW x 8
BW x 6 (3 sets)

Close Grip Bench Press
135 x 8
155 x 8
165 x 7
165 x 6

Chin-ups
BW x 7
BW x 5 (2 sets)

Clean and Push Press
95 x 8
105 x 6
105 x 5

Incline DB Press
45 x 12
55 x 12

Pendlay Rows
135 x 12
145 x 12

Cable Rows
8 x 12
10 x 12
11 x 12

Barbell Curls
45 x 12
55 x 12 (2 sets)
65 x 10
65 x 8

Hanging Leg
Reverse x 8 (2 sets)
Leg x 10

Cardio
Tabata Front Squats 95 x 7, 6, 4, 3

Posted by: Triple Threat

Wed, Apr 27

Power Cleans
135 x 3
155 x 3
175 x 2 (2 sets)

Squats
135 x 6
185 x 6
225 x 6 (2 sets)

Front Squats
115 x 8 (2 sets)

Overhead Squats
45 x 7
45 x 6

Deadlifts
275 x 3
295 x 3
315 x 3
335 x 3
355 x 3

1 Arm Suitcase Deadlifts
135 x 3
145 x 3
145 x 2

Good Mornings
135 x 6
185 x 5 (2 sets)

Hanging Leg
Reverse x 8 (2 sets)
Leg x 6 (2 sets)

Back Extensions
50 x 6 (4 sets)

Posted by: Triple Threat

Originally Posted by ihateschoolmt

Nice to see someone doing speed work.

ihate

I almost didn't see you sneak that post in there while I was catching up my workouts.

I got that idea from the Westside workout. I like speed deads because I can work on form. Also I find that I am better off with more frequent workouts, so by doing speeds one day and conventionals another, I can be doing DLs twice a week without destroying my back.

Posted by: Triple Threat

Fri, Apr 29

Flat DB Press
50 x 10
75 x 10
90 x 7
90 x 6
80 x 7

Wide Grip Pull-ups
BW x 7
BW x 6 (2 sets)
BW x 5
BW x 4

Incline DB Press
75 x 9
75 x 8
75 x 7

DB Rows
75 x 6
65 x 9
65 x 8

DB Overhead Press
25 x 8
30 x 8
35 x 8
40 x 7

Dips
BW x 8
BW x 6

Chin-ups
BW x 5 (2 sets)

Posted by: Triple Threat

Sat, Apr 30

Power Cleans
135 x 3
165 x 3 (4 sets)

Squats
135 x 6
185 x 6
225 x 6
235 x 6

Front Squats
135 x 6 (2 sets)

Speed Deadlift
225 x 2
275 x 2
295 x 2
315 x 2

RDL
225 x 6 (2 sets)

Posted by: Triple Threat

Mon, May 2

Bench Press
135 x 8
185 x 6
205 x 6
215 x 6

Pull-ups
BW x 6 (3 sets)
BW x 5

Overhead Press
95 x 6
105 x 6 (2 sets)
105 x 4

Hammer Strength Low Row
90 x 8
180 x 8
230 x 6 (3 sets)

Pendlay Rows
135 x 8
155 x 8 (2 sets)

Dips
BW+25 x 5 (3 sets)

Chinups
BW+25 x 4 (2 sets)
BW+25 x 3

Cardio
Elliptical – 15 minutes

Elliptical wasn’t my first choice for cardio, but for some reason legs felt fatigued from Saturday’s workout.

I know, trapzilla, where's the volume? Soon. Hoping to start ramping up this week.

Posted by: trapzilla

Originally Posted by Triple Threat

Mon, May 2

Bench Press
135 x 8
185 x 6
205 x 6
215 x 6

Pull-ups
BW x 6 (3 sets)
BW x 5

Overhead Press
95 x 6
105 x 6 (2 sets)
105 x 4

Hammer Strength Low Row
90 x 8
180 x 8
230 x 6 (3 sets)

Pendlay Rows
135 x 8
155 x 8 (2 sets)

Dips
BW+25 x 5 (3 sets)

Chinups
BW+25 x 4 (2 sets)
BW+25 x 3

Cardio
Elliptical – 15 minutes

Elliptical wasn’t my first choice for cardio, but for some reason legs felt fatigued from Saturday’s workout.

I know, trapzilla, where's the volume? Soon. Hoping to start ramping up this week.

Haha Triple you already read me like a book!!

people say pendlay rows are better on the lower back than traditional bent overs but they look the same to me! what are the differences?

nothing wrong with the eliptical only cardio machien i can use

treadmills hurt my joints and i always brake bikes and rowing machines

not to mention chaffage on the bike..ouch!

and I didn't think volume was too far off if i'm honest. did really just say that?? this board is getting to me lol

Posted by: JerseyDevil

How much do you weigh now? You bw pullups are excellent!

Posted by: ihateschoolmt

Originally Posted by Triple Threat

ihate

I almost didn't see you sneak that post in there while I was catching up my workouts.

Nice I got the idea from westside as well, I did a few speed workouts a week or two ago. I like DL/squating twice a week too now I like to do back squats with deficit deads or speed ( i rotate them) then a few days later deadlifts with low rep front squats

Posted by: Triple Threat

Originally Posted by trapzilla

people say pendlay rows are better on the lower back than traditional bent overs but they look the same to me! what are the differences?

trapzilla

The difference between pendlay rows and regular bent over rows are that you rest the bar on the floor (OK, technically the plates are on the floor unless you're rowing 45 lb) between each rep. Takes the strain off the lower back and for me, permits me to stay at almost a 90 degree angle for the entire set.

Posted by: Triple Threat

Originally Posted by JerseyDevil

How much do you weigh now? You bw pullups are excellent!

JD

Thanks, still would like to be able to do sets of 10. I'm in the 230-ish range. And I'm a couple of RCHs under 6 ft tall for anyone interested.

Posted by: Triple Threat

Originally Posted by ihateschoolmt

ihateschoolmt

Ah yes, deficit deads. I haven't done them in quite some time. Excellent exercise for developing starting strength.

Posted by: Triple Threat

Wed, May 4

Power Cleans
135 x 3
185 x 2 (Too heavy, second rep was really ugly)
175 x 3 (4 sets)

Squats
135 x 6
225 x 5
275 x 3
285 x 3 (Wanted to see how much strength I lost during vacation – about 20 lb or so for squats)
255 x 5 (5 sets)

Overhead Squats
45 x 8 (2 sets)
45 x 7

Last set was a drop set, as in I lost my balance and had to drop the bar. Did you know an empty bar dropped from a height of about 8 feet makes a fairly loud noise?

Front Squats
115 x 8 (3 sets)

Deadlifts
315 x 3
365 x 3
385 x 3
405 x 2 (2 sets, 415 or 425 might have gone up once, so about a 50 lb drop here)

1 Arm Suitcase Deadlifts
135 x 3
145 x 3
155 x 2 (3 sets)

Good Mornings
135 x 6
185 x 5
225 x 5

And that is when my back said “Enough”.

No aches, just fatigued.

Posted by: trapzilla

Originally Posted by Triple Threat

Ah ok, thanks for the info. but surely it severly limits the weight you can use?

Originally Posted by Triple Threat

ihateschoolmt

Ah yes, deficit deads. I haven't done them in quite some time. Excellent exercise for developing starting strength.

deficit deads are sure tasty things, great for deadlifts particularly for me as i am slow as hell off the floor, once its up i'll lock it out no worries.

Originally Posted by Triple Threat

Wed, May 4

Power Cleans
135 x 3
185 x 2 (Too heavy, second rep was really ugly)
175 x 3 (4 sets)

Squats
135 x 6
225 x 5
275 x 3
285 x 3 (Wanted to see how much strength I lost during vacation – about 20 lb or so for squats)
255 x 5 (5 sets)

Overhead Squats
45 x 8 (2 sets)
45 x 7

Last set was a drop set, as in I lost my balance and had to drop the bar. Did you know an empty bar dropped from a height of about 8 feet makes a fairly loud noise?

No aches, just fatigued.

Haha!! drop set, incredible. how long was your vacation again? seems liek quite a large strength drop

Posted by: PreMier

i love when i have to dump the bar, scares so many people

Posted by: Triple Threat

Originally Posted by trapzilla

[about Pendlay rows] Ah ok, thanks for the info. but surely it severly limits the weight you can use?

Yes it does limit the amount of weight for pendlays, but better that than having regular bent-over rows screw with my back.

Haha!! drop set, incredible. how long was your vacation again? seems liek quite a large strength drop

I was on vacation for 8 days and then took about 10 days to ramp back up, so away from heavy lifting for almost 3 weeks.

Posted by: Triple Threat

Originally Posted by PreMier

i love when i have to dump the bar, scares so many people

I felt kinda wussy though, dumping an empty bar.

Posted by: JerseyDevil

Originally Posted by Triple Threat

Thanks, still would like to be able to do sets of 10. I'm in the 230-ish range. And I'm a couple of RCHs under 6 ft tall for anyone interested.

Dude 230-ish is where I started and no way could I do 10 reps of reasonably strict chins.

I had to think about RCHs for a moment... HAHAHAHAHAHAHAHAHAHAHAHA, I haven't heard that term in years! I was always slightly above 6' 0", about two years ago I measured myself... and lets just say I'm a few RCHs under 6' as well. I shrunk!

Posted by: Triple Threat

Fri, May 6

Flat DB Press
50 x 10
75 x 10
90 x 7
90 x 6 (3 sets)

Wide Grip Pull-ups
BW x 7
BW x 6 (2 sets)
BW x 5
BW x 3

Decline DB Press
75 x 9
80 x 8 (2 sets)
80 x 6

Medium Grip Pull-ups
BW x 7
BW x 5 (2 sets)
BW x 4

Incline DB Press
70 x 8 (4 sets)

DB Rows
70 x 8 (4 sets)

Close Grip Bench Press
135 x 8
165 x 7
165 x 6

Barbell Curls
65 x 8
85 x 7
85 x 6

Posted by: Burner02

hey amigo! welcome back!

Posted by: Triple Threat

Sat, May 7

Power Cleans
135 x 3 (3 sets)

Squats
135 x 8
185 x 5
225 x 5
265 x 5 (2 sets)
255 x 6 (2 sets)
245 x 8 (2 sets)

Front Squats
165 x 6

165 x 5
155 x 6
155 x 5

Speed Deadlift
225 x 2
275 x 2
325 x 2 (2 sets)
335 x 2 (2 sets)
345 x 2 (2 sets)
355 x 2 (2 sets)

RDL
255 x 6
245 x 8
235 x 7

Posted by: Triple Threat

Mon, May 9

Bench Press
135 x 8
205 x 5
225 x 5 (5 sets)

Hammer Strength High Row
90 x 8
180 x 8
230 x 8 (5 sets)

Overhead Press
95 x 5
105 x 5 (2 sets)

Seated Cable Row (don’t know what each plate weighs, some say 12, some 15

)
10 plates x 8
12 x 8
14 x 8 (2 sets)

Decline Close Grip Bench Press
135 x 6
185 x 6
195 x 6
205 x 6
205 x 4

Cardio
Elliptical – 12 minutes

Posted by: davegmb

RDL's after deads hey, how was the lower back after that session?

Posted by: Triple Threat

Originally Posted by davegmb

RDL's after deads hey, how was the lower back after that session?

dave

Lower back was absolutely fine. I think not having used a belt for so long (over 20 yrs now) is paying dividends. As long as form stays strict, volume causes me no problems.

Posted by: ihateschoolmt

Wow you go heavy on the speed deadlifts, what %of your 1rm is that?

Posted by: JerseyDevil

Originally Posted by ihateschoolmt

Wow you go heavy on the speed deadlifts, what %of your 1rm is that?

Ah.... the Captain is in the house

Posted by: PreMier

Originally Posted by Triple Threat

dave

Lower back was absolutely fine. I think not having used a belt for so long (over 20 yrs now) is paying dividends. As long as form stays strict, volume causes me no problems.

no belt here either. its made my mid section a bit thick i think, but i rarely have back issues

Posted by: Burner02

welcome back....with a vengance!

Posted by: Triple Threat

Originally Posted by ihateschoolmt

Wow you go heavy on the speed deadlifts, what %of your 1rm is that?

I was at 485 before vacation, but it's probably around 435-440 now. That puts the last set of 355 at about 80%.

Posted by: Triple Threat

Originally Posted by JerseyDevil

Ah.... the Captain is in the house

Posted by: Triple Threat

Originally Posted by PreMier

no belt here either. its made my mid section a bit thick i think, but i rarely have back issues

I'd rather put up with a little thickness than deal with back problems.

Posted by: Triple Threat

Originally Posted by burner02

welcome back....with a vengance!

Posted by: Triple Threat

Wed, May 11

Power Cleans
135 x 3
145 x 3
155 x 3

Squats
135 x 6
185 x 5
225 x 3
245 x 3
255 x 3
265 x 3
275 x 2 (3 sets)

Front Squats
185 x 3 (2 sets)
175 x 3
165 x 3

Deadlifts
315 x 1
365 x 1
405 x 1
425 x 1 (3 sets)

RDL
225 x 6
235 x 5 (2 sets)

Hanging Leg Raises
10 (2 sets)

Posted by: Triple Threat

Thu, May 12

Flat DB Press
50 x 8
75 x 8
90 x 8
90 x 7
90 x 5

Incline DB Press
75 x 7 (2 sets)
75 x 6

Decline DB Press
80 x 9
80 x 6

DB Overhead Press
25 x 8
40 x 6 (2 sets)

Lateral Raise
20 x 7 (2 sets)

Dips
BW x 8
BW x 7 (2 sets)

Posted by: Triple Threat

Mon, May 23

Bench Press
135 x 6
185 x 5
225 x 3
235 x 3
245 x 3 (4 sets)
265 x 1 (3 sets)

Close Grip Bench Press
135 x 8
155 x 8
165 x 6
175 x 6 (2 sets)

Hammer Strength High Row
90 x 10
180 x 8
230 x 8
250 x 6 (2 sets)

Seated Cable Rows (plates x reps)
8 x 12
10 x 12
12 x 10 (2 sets)

Cardio
Elliptical – 12 minutes intervals

Posted by: Triple Threat

Wed, May 25

Power Cleans
135 x 3
155 x 3
165 x 3
175 x 3

Squats
135 x 8
185 x 5
225 x 3
255 x 3
275 x 3
295 x 1 (4 sets)

Front Squats
185 x 3
185 x 2
165 x 3
155 x 4

Deadlifts
315 x 3
365 x 1
385 x 1
405 x 1
425 x 1
445 x 1

Good Mornings
135 x 8
205 x 5
225 x 5
245 x 3

1 arm suitcase DL
135 x 3
155 x 3
155 x 2

Tabata Front Squats
95 x 8, 7, 6, 6 (lasted only 2 minutes)

Posted by: DaMayor

Originally Posted by Triple Threat

Mon, May 23

Bench Press
135 x 6
185 x 5
225 x 3
235 x 3
245 x 3 (4 sets)
265 x 1 (3 sets)

265? What Tha?!

Jeeze, I was going to ask you what kind of pain reliever old people used.....but never mind now!

Posted by: Triple Threat

Originally Posted by DaMayor

265? What Tha?!

Jeeze, I was going to ask you what kind of pain reliever old people used.....but never mind now!

DM

Not sure what old people use, but I take two ibuprofen before every workout.

Actually the 265 is down from where it should be. Just recovering from screwing up my right elbow. Did something to it doing pullups a couple of weeks ago. Finally pain-free!

Posted by: ihateschoolmt

Nice deadlifting, 445 after power cleans and squats damn.

Posted by: DaMayor

Originally Posted by Triple Threat

DM

Not sure what old people use, but I take two ibuprofen before every workout.

Have you tried this Cissus Quadrangularis everyone is talking about? I did some research, and it was apparently used to treat hemorroids in the past.....If I keep doing squats to the point of being crippled, the stuff might kill two birds with one pill, lol.

Actually the 265 is down from where it should be. Just recovering from screwing up my right elbow. Did something to it doing pullups a couple of weeks ago. Finally pain-free!

I can push 270 on the Nautilus (decline machine...kinda like hammer) but I'd be very nervous trying to free lift it right now.

Posted by: Burner02

Trips!
Sounds like everybody is having elbow issues....
The doc just told me the other day when got a cortisone shot for my shoulder that I may have to just use less weight for tri exercises, more or less....
really?

Posted by: Triple Threat

Originally Posted by Burner02

Trips!
Sounds like everybody is having elbow issues....
The doc just told me the other day when got a cortisone shot for my shoulder that I may have to just use less weight for tri exercises, more or less....
really?

Burner

Mine were short-term, thankfully. Pretty sure I know what triggered it and won't do it again.

Don't screw around with the shoulder. It's real easy to mess it up.

Posted by: Triple Threat

Originally Posted by DaMayor

Never heard of it. Hopefully I won't be needing it (for either place).

I can push 270 on the Nautilus (decline machine...kinda like hammer) but I'd be very nervous trying to free lift it right now.

I do my heavy benching in the squat rack when it's available, which fortunately for me, is pretty much all the time early in the morning.

Posted by: Triple Threat

Originally Posted by ihateschoolmt

Nice deadlifting, 445 after power cleans and squats damn.

ihate

Thanks, been doing that for a while now and it seems quite natural.

Maybe I should try some heavy DLs at the start of the workout.

Posted by: Triple Threat

Life is finally back to normal. Long holiday weekend + brief business travel + visiting relatives = not much time to post. Time to catch up on the missing workouts.

Fri, May 27

Flat DB Press
50 x 10
70 x 8
90 x 7
90 x 6
90 x 5

Wide Grip Pull-ups
BW x 7
BW x 6 (2 sets)
BW x 5 (2 sets)

Incline DB Press
75 x 8
75 x 7
75 x 6

Medium Grip Pull-ups
BW x 6 (2 sets)
BW x 5 (3 sets)

DB Overhead Press
20 x 8
30 x 8
40 x 7
40 x 5

DB Rows
75 x 6 (4 sets)

Dips
BW x 9
BW x 7 (2 sets)

Chin-ups
BW x 7
BW x 6
BW x 5

Posted by: Triple Threat

Thu, Jun 2

Power Cleans
135 x 3
155 x 3
165 x 3 (3 sets)

Squats
135 x 8
225 x 3
245 x 3
265 x 3
275 x 1
285 x 1
295 x 1
305 x 1
315 x 1

Front Squats
205 x 1
195 x 2
185 x 3
175 x 4
165 x 4

Overhead Squats
45 x 5 (2 sets)

Deadlifts
315 x 1
365 x 1
385 x 1
405 x 1
425 x 1

Rack DL (just below the knee)
315 x 3
405 x 3
455 x 1
495 x 1 (2 sets)

Good Mornings
135 x 6
225 x 3
245 x 3

Tabata Front Squats
95 x 8, 6, 5, 5, 4, 3 (up to 3 minutes, although the last 2 sets were not very impressive)

It was over a week since the last leg workout and endurance was in the crapper, so decided to try some real low rep sets.

Posted by: Triple Threat

Fri, Jun 3

Floor Press
135 x 8
185 x 5
225 x 4 (2 sets)
205 x 5 (3 sets)

Close Grip Bench Press
205 x 5 (2 sets)
185 x 6
185 x 5

Clean and Push Press
135 x 4 (4 sets)

Incline DB Press
50 x 8
70 x 8
80 x 6
80 x 5

Dips
BW+20 x 6 (2 sets)
BW+20 x 5

Posted by: Triple Threat

June 4 to June 17

A bunch of workouts which I'm too lazy to enter.

Posted by: Triple Threat

Tue, Jun 21

Power Cleans
135 x 3
155 x 3
165 x 3 (3 sets)

Squats
135 x 6
185 x 6
225 x 6
245 x 6 (4 sets)

Bench Press
135 x 6
185 x 6
205 x 6 (4 sets)

Push Press
95 x 6
115 x 6
125 x 6 (4 sets)

Dips
BW x 6 (4 sets)

Tabata Front Squats
75 x 9, 7, 7, 5, 5, 4, 4, 3

Decided to lower the front squat weight to see if I could make it through the entire 4 minutes. Just barely.

Posted by: Curt James

Originally Posted by Triple Threat

June 4 to June 17

A bunch of workouts which I'm too lazy to enter.

LMAO!!!

Nice.

Posted by: Triple Threat

OK, time to catch up here.

Wed, Jun 22

Power Cleans
135 x 5
155 x 3
165 x 3

Front Squats
95 x 8
105 x 8
115 x 8
125 x 8 (2 sets)

Incline DB Press
50 x 8
70 x 8 (4 sets)

DB Overhead Press
20 x 8
30 x 8
35 x 8 (4 sets)

Cable Crunch
8 x 12
9 x 12
10 x 10 (2 sets)

Farmer’s Walks
30 x 1 lap (about 75 yds)
40 x 2 laps

Cardio
Elliptical – 10 minutes

Posted by: Triple Threat

Sat, Jun 25

Deadlift
135 x 5
225 x 5
315 x 5
325 x 5
335 x 5

Speed Deadlift
275 x 3 (5 sets)

Good Mornings
135 x 6
185 x 6
205 x 6
215 x 6 (2 sets)

RDL
135 x 8
185 x 8 (4 sets)

Wide Grip Pull-ups
BW x 6 (2 sets)
BW x 5 (2 sets)

Chin-ups
BW x 8
BW x 6 (3 sets)

Barbell Row
185 x 6 (4 sets)

DB Row
70 x 8 (4 sets)

Shrugs
135 x 6
185 x 6
225 x 6 (4 sets)

DB Shrugs
70 x 8 (4 sets)

Posted by: Triple Threat

Mon, Jun 27

Squats
135 x 6
185 x 9
225 x 5
255 x 5
265 x 5
265 x 4
255 x 5

Bench Press
135 x 8
185 x 5
225 x 5 (4 sets)

Push Press
105 x 5
135 x 5 (4 sets)

Floor Press
135 x 6
165 x 5
185 x 5 (4 sets)

Dips
BW+20 x 5 (3 sets)
BW+20 x 4

Posted by: Triple Threat

Thu, Jun 30

Squats
135 x 5
185 x 5
225 x 3
235 x 3
245 x 3

Bench Press
135 x 5
185 x 5
205 x 5
215 x 5
225 x 3

Barbell Rows
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5

Close Grip Bench Press
185 x 6 (3 sets)

Posted by: Triple Threat

Fri, Jul 1

Squats
135 x 5
185 x 5
225 x 3
245 x 3
255 x 3
265 x 1 (3 sets)

Front Squats
95 x 6
105 x 6
115 x 6

Wide Grip Pull-ups
BW x 7
BW x 5 (3 sets)

DB Overhead Press
20 x 10
30 x 8
40 x 7 (2 sets)

Tabata Front Squats
75 x 7, 6, 6, 5, 4, 4, 4, 4

Posted by: Triple Threat

Sat, Jul 2

Squats
135 x 5
185 x 5
225 x 5
255 x 3
265 x 3
275 x 3

Deadlifts
225 x 5
275 x 5
315 x 4
335 x 3
355 x 3
375 x 1
385 x 1
395 x 1

Shrugs
135 x 7
185 x 6
225 x 6
245 x 6
265 x 6
285 x 6

Posted by: Triple Threat

Mon, Jul 4

Squats
135 x 5
185 x 5
225 x 3
275 x 3
285 x 2 (2 sets)
285 x 1

Front Squats
115 x 8
125 x 8
135 x 8
135 x 6

DB Bench Press
70 x 5
80 x 5
85 x 5
90 x 5 (4 sets)

DB Rows
70 x 7
80 x 7
85 x 7
90 x 7 (4 sets)

Cardio
Elliptical – 10 minutes

Posted by: Triple Threat

Wed, Jul 6

Squats
135 x 5
185 x 5
225 x 5
275 x 3
280 x 3
285 x 3

Speed Deadlifts
315 x 2 (6 sets)

RDL
225 x 8
225 x 7 (2 sets)
225 x 6

Push Press
115 x 5
120 x 5
125 x 5
130 x 5
135 x 5

Wide Grip Pull-ups
BW x 5 (5 sets)

Farmer’s Walks
35 x 3 laps (about 75 yds)

Posted by: Triple Threat

Fri, Jul 8

Squats
135 x 5
185 x 5
225 x 3
285 x 3
290 x 3
295 x 1 (3 sets)

Front Squats
135 x 5
155 x 5
165 x 5

Bench Press
135 x 5
185 x 5
225 x 3
235 x 3
245 x 2

DB Rows
50 x 12
80 x 12
90 x 12
100 x 12
105 x 7

Incline DB Press
50 x 12
65 x 12
75 x 7
75 x 6

Dips
BW x 8
BW x 7

Cardio
Elliptical – 10 minutes

Posted by: trapzilla

Workouts look like they're going good Triple, you sticking to a program or doing your own shabang?

Posted by: Halo

TT, great, GREAT log. Wow bro, I have never seen a 6 year log this is awesome! Great numbers incredible persistence, glad you stopped by my log so I could end up here. I'm tuned in!

Posted by: Triple Threat

Originally Posted by trapzilla

Workouts look like they're going good Triple, you sticking to a program or doing your own shabang?

trapz

Right now just doing my own thing, trying to get my squat numbers up. Trying for 4 workouts a week, mostly compound exercises.

Posted by: Triple Threat

Originally Posted by Halo

TT, great, GREAT log. Wow bro, I have never seen a 6 year log this is awesome! Great numbers incredible persistence, glad you stopped by my log so I could end up here. I'm tuned in!

Halo

Thanks and good of you to stop by. Keeping this log going because I'm too lazy to start another one.

Posted by: Triple Threat

Sat, Jul 9

Power Cleans
135 x 3
145 x 3
155 x 3
165 x 3

Squats
135 x 5
225 x 5
290 x 3
295 x 3
300 x 1
305 x 1 (2 sets)

Deadlifts
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1

Good Mornings
135 x 5
185 x 5
225 x 5

Pull-ups
BW x 5 (5 sets)

Shrugs
225 x 8
275 x 8
285 x 8

Chin-ups
BW x 7
BW x 6

Posted by: Triple Threat

Mon, Jul 11

Squats
135 x 5
185 x 5
225 x 3
275 x 3
295 x 1 (6 sets)

Front Squats
135 x 5
145 x 5
155 x 5
165 x 3
175 x 3

DB Bench Press
60 x 8
80 x 8
90 x 7 (2 sets)

DB Rows
60 x 12
100 x 12
110 x 8
110 x 7

First day since starting mega-squatting (June 30) that there was no progress. I’m hoping it was a combination of deadlifts on Saturday, working in the yard on the weekend, and the high humidity in the gym.

Posted by: Triple Threat

Tue, Jul 12

Squats
135 x 5
225 x 5
295 x 3
300 x 3
305 x 1 (3 sets)

RDL
135 x 6
225 x 6
275 x 5 (2 sets)
275 x 4
275 x 3

Push Press
95 x 5
135 x 5
145 x 4 (3 sets)

Wide Grip Pull-ups
BW x 5
BW+10 x 4 (4 sets)

Shrugs
225 x 10
245 x 10
275 x 8

Medium Grip Pull-ups
BW x 6
BW x 5
BW x 4

Dips
BW x 8 (2 sets)
BW x 7

Chin-ups
BW x 6
BW x 5 (2 sets)

Tabata Front Squats
75 x 6, 6, 6, 5, 5, 5

Posted by: Burner02

...the fact that you are posting good #'s after putting up a good workout on legs. I applaud you sir.

Posted by: katt

yeah what he ^^ said.. also squatting so often, do you have enough time for recovery?

Posted by: Triple Threat

Originally Posted by Burner02

...the fact that you are posting good #'s after putting up a good workout on legs. I applaud you sir.

Thanks, Burner. Trying to keep ahead of Father Time.

Posted by: Triple Threat

Originally Posted by katt

yeah what he ^^ said.. also squatting so often, do you have enough time for recovery?

katt

That's what this little experiment is all about. It's high frequency squatting, but very low volume. After warmups, I shoot for 3 sets of 3. When the weights were lower (in the 225-265 range), this was doable. Now that the weights are approaching 300 or so, I don't always get the 3x3. Legs never feel sore, though.

Posted by: Triple Threat

Thu, Jul 14

Squats
135 x 5
225 x 3
305 x 1
310 x 1
315 x 1
305 x 1
310 x 1
315 x 1

Front Squats
135 x 8
145 x 8

Bench Press
135 x 5
185 x 5
225 x 3
235 x 3
245 x 3

Barbell Rows
135 x 8
185 x 8
225 x 7
225 x 6 (3 sets)

Close Grip Bench Press
225 x 3
215 x 4
205 x 5
195 x 6
185 x 8

Seated Cable Rows
10 plates x 12
11 x 12
12 x 12

Posted by: Burner02

Originally Posted by Triple Threat

Thanks, Burner. Trying to keep ahead of Father Time.

....he's a mean ol bastard, isnt' he?
I was thinking of you just a little bit this am....did my squats, then! Did Stiff legged deads....think I'm gonna pay for it the next few days.
So....if I'm REALLY sore...thank you...and of course, a nice and friendly eff you too, pal.

Posted by: Triple Threat

Originally Posted by Burner02

....he's a mean ol bastard, isnt' he?

Burner

Sure is and he keeps bothering me.

I was thinking of you just a little bit this am....did my squats, then! Did Stiff legged deads....think I'm gonna pay for it the next few days.
So....if I'm REALLY sore...thank you...and of course, a nice and friendly eff you too, pal.

Glad I could be of help.

Misery loves company.

Posted by: Triple Threat

Sat, Jul 16

Squats
135 x 5
185 x 5
225 x 3
275 x 3
305 x 3
310 x 3
315 x 1

Deadlifts
315 x 1
365 x 1
415 x 1

Good Mornings
135 x 5
185 x 5
235 x 5 (2 sets)

Pull-ups
BW x 6 (2 sets)
BW x 5 (2 sets)

Shrugs
225 x 8
295 x 6 (2 sets)

Chin-ups
BW x 7
BW x 6 (2 sets)

Posted by: katt

looks like your squat weights are going up - nice!

Posted by: Triple Threat

Mon, Jul 18

Squats
135 x 5
185 x 3
225 x 3
275 x 3
315 x 2
320 x 1
325 x 1

Front Squats
135 x 5
155 x 5 (5 sets)

DB Bench Press
60 x 8
90 x 7 (2 sets)
90 x 6

DB Rows
60 x 10
110 x 10
110 x 9
110 x 8 (3 sets)

DB Incline Press
50 x 8
65 x 8
75 x 8
75 x 7

Close Grip Bench Press
135 x 8
155 x 7
155 x 6

Posted by: Halo

Great workout TT, I am definitely a fan of volume!

Posted by: Burner02

Originally Posted by Triple Threat

Burner

Sure is and he keeps bothering me.

Glad I could be of help.

Misery loves company.

well amigo...if misery were in that pic on your avatar....pencil me in!

Posted by: Triple Threat

Originally Posted by Halo

Great workout TT, I am definitely a fan of volume!

Thanks, Halo. I've been following your journal, so believe me, I know!

Posted by: Triple Threat

Tue, Jul 19

Squats
135 x 5
225 x 3
275 x 3
315 x 2
320 x 1 (2 sets)
325 x 1 (2 sets)

Speed Deadlifts
325 x 2 (6 sets)

Shrugs
225 x 10
305 x 5 (2 sets)

Wide Grip Pull-ups
BW x 7
BW x 5 (2 sets)

Too damn hot! Ran out of energy.

Posted by: Triple Threat

Fri, Jul 22

Squats
135 x 5
225 x 3
275 x 3
315 x 2

Bench Press
135 x 6
185 x 6
225 x 3
235 x 3
245 x 3
255 x 2

Barbell Rows
135 x 6
185 x 6
225 x 6
235 x 6
245 x 5
255 x 5

Bulgarian Split Squats
30 x 6
40 x 6
50 x 6
60 x 4

Tabata Front Squats
75 x 8, 7, 7, 6, 5, 4

Today was an attempt to teach an old dog new tricks (Bulgarian split squats). They felt a bit awkward with respect to maintaining balance. Weights were puny, but I felt it the next day.

Posted by: Triple Threat

Mon, Jul 25

Power Cleans
135 x 3
155 x 3
165 x 3

Squats
135 x 5
225 x 3
275 x 3
285 x 3
295 x 1 (5 sets)

Front Squats
165 x 3 (2 sets)
175 x 3 (2 sets)
185 x 3
185 x 2

DB Bench Press
60 x 8
100 x 5
100 x 4 (2 sets)

DB Rows
60 x 10
115 x 9
115 x 8 (3 sets)
115 x 6

DB Incline Press
80 x 8
80 x 7

Skullcrushers
65 x 8 (2 sets)
65 x 7
65 x 6

Tabata Front Squats
75 x 7, 6, 6, 5, 5, 5

Last week’s workout schedule got royally messed up with having to travel on Wed and Thu and the miserably hot weather on the weekend. So it was 1 workout in the 5 days since last Tuesday, and today’s squats suffered for it. It was several steps backwards and we’ll try to ramp up again.

I should be using 95’s on the bench, but the DBs in the gym go from 90 to 100. I don’t understand this. They have them from 15 to 90 in 5 lb increments, then they jump to 100 where they resume going up by 5 lb increments to 125.

OK, done complaining.

Posted by: davegmb

I like the way you set things up, is it a particular program or just something you worked out?

Posted by: Triple Threat

Originally Posted by davegmb

I like the way you set things up, is it a particular program or just something you worked out?

dave

It's more or less a science experiment, seeing if constant squatting can raise my numbers. This is the planned workout sequence.

4 workouts per week. Every workout starts with squats, with a target of 3x3 for work sets, but I don't always hit the target. I'm looking for overall progress, not every workout progress. Sometimes I'll also warm up with Power Cleans when in the mood.

#1. Quads plus upper horizontal. Low reps quads, medium to high reps upper.

#2. Hamstrings plus upper vertical. High reps hams, low to medium reps upper.

#3. Repeat #1, but switch rep ranges, so quads medium to high reps, upper body low to medium.

#4. Repeat #2, but switch rep ranges, so hamstrings low to medium reps, upper body medium to high.

Low = 1-4
Medium = 4-7
High = 6+

Posted by: yellowmoomba

Good to see Bulg Split Squats

GREAT EXERCISE

Posted by: davegmb

Thanks for the thorough explanation sounds enjoyable

Posted by: Triple Threat

Originally Posted by yellowmoomba

Good to see Bulg Split Squats

GREAT EXERCISE

I felt the effect of those the following day all over the backside.

Can't wait to do them again Friday.

Posted by: Triple Threat

Wed, Jul 27

Power Cleans
135 x 3
165 x 3
175 x 2

Squats
135 x 5
225 x 5
275 x 3
295 x 3
300 x 3
305 x 1 (3 sets)

Wide Grip Pull-ups
BW x 5
BW+10 x 5
BW+20 x 5
BW+25 x 4 (3 sets)
BW+25 x 3

Push Press
95 x 5
115 x 5
135 x 5
145 x 5
150 x 4 (2 sets)

RDL
135 x 8
225 x 8
245 x 7 (2 sets)

Shrugs
225 x 8
245 x 6
265 x 6
275 x 5

Medium Grip Pull-ups
BW x 5
BW x 4 (2 sets)

Dips
BW x 8
BW x 7 (2 sets)
BW x 6

Chin-ups
BW x 5
BW x 4 (3 sets)

Tabata Box Squats
95 x 6, 5, 5, 4, 4, 4

Posted by: Burner02

lookin' good up in heyah!!

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