LNT Hits the Iron and Hopes It Doesn't Hit Back

[Swuuu]

Thanks! Father;s day was good; rest day tomorrow.

You certainly earn your rest days! I hope you had a great fathers day and weekend man

[Lifting N Tx]

Tuesday, June 18th
Accessory Work

Exercise	rest	Sets	Vol TT	Vol LT
Cable Tricep Pressdowns	2'	55x12x4	2640	2585
Preacher curls	2'	55x12;90x12;110x12x2;110x11x1	5590	5480
Incline situps	2'	BW+10x18x3;x17x2	who cares	who cares
BB shrugs	2'	275x12,320 x11x2;320x10x2	16740	15550

Thursday, June 20th
OHP, Bench Assist

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
DB Press	2'	55sx9x3; 35sx19	4300	4120
DB Bench	2'	75sx12x3;x11	7050	6750
WG BN Pull Downs	2'	90x12;115x12x3	5220	5105
Sup Pull Downs	2'	170x11; 190x9	3580	3410

Comments
Decent workout. Last OHP/Bench assist day was a bit tough, but this was more back on track.

[Lifting N Tx]

Friday, June 21st
Squat, Abs, Calves

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
Low Bar Back Squat 10-2-10	3'	155x10;180x8;205x6;225x4;250x2;250x2;225x4;205x6;1 80x8;155x12	11550	11490
Decline situps	2'	Bwx31x2	meh	meh
BB Calf Raises	2'	245x17x4	16660	15680

Comments
Slow and incremental progress. Currently adding 2lbs per squat workout to the "max" used for calculation purposes. Usually this results in a 5lb increase in one or two of the weights. This time, it was the sets of 6 reps going from 200 to 205.

[Lifting N Tx]

Saturday, June 22nd
Bench, OHP Assist, Rows

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
Bench Press 10-2-10	3'	155x10;180x8;200x6;225x4;245x2;245x2;225x4;200x6;1 80x8;155x15	11935	11390
Lateral Raises	2'	15sx10x3;x9x2	not tracking	not tracking
Yates Rows	2'	145x10,190x10x3; 200x10	9150	8850
DB Concentration Curls	1'	40x11x3	2640	2560

Comments
Workout was ok. Nothing special, but ok.

[Lifting N Tx]

Sunday, June 23rd
DL/Legs

Exercise	rest	Sets	Vol TT	Vol LT
Deadlifts	3'	135x5, 280x3, 305x3, 335x3	3885	4300
Leg Ext	2'	75,95x12; 130x11x4	7760	7500
Leg Curls	2'	50x12;70x10x4	3460	3780
BB Calf Raises	30	175x28x2;175x27x3	23975	23625

Comments
3s week for deadlifts

Tuesday, June 25th
Accessory Work

Exercise	rest	Sets	Vol TT	Vol LT
Cable Tricep Pressdowns	2'	60x10x4	2400	2640
Preacher curls	2'	55x12;90x12;110x12x3	5700	5590
Incline situps	2'	BW+10x18x5	who cares	who cares
BB shrugs	2'	275x12,320x11x3;320x10	17060	16740

Thursday, June 27th
OHP, Bench Assist

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
DB Press	2'	55sx10,9,9; 35sx20	4480	4300
DB Bench	2'	75sx12x4	7200	7050
WG BN Pull Downs	2'	90x12;120x10x4	5880	5220
Sup Pull Downs	2'	170x12; 190x10	3940	3580

Saturday, June 29th
Squat, Abs, Calves

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
Low Bar Back Squat 10-2-10	3'	160x10;180x8;205x6;230x4;250x2;250x2;230x4;205x6;1 80x8;160x10	11380	11490
Decline situps	2'	Bwx32x2	meh	meh
BB Calf Raises	2'	245x18x2,x17x2	17150	16660
BB shrugs	2'	275x12,320 x11x4	17380	16740

Comments
Have decided to try 4 days per week instead of 5. Don't wish to drop the stuff I do on accessory day, so planning to spread it among the other workouts.

[wishiwasdivin]

Nice work here man

[Lifting N Tx]

Nice work here man

Thanks. Been a long week or so since I posted the workouts above. I'm about to catch up and maybe will have more time online the next couple of days.

[Lifting N Tx]

Sunday, June 30th
Bench, OHP Assist, Rows

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
Bench Press 10-2-10	3'	155x10;180x8;200x6;225x4;250x2;250x2;225x4;200x6;1 80x8;155x15	11955	11935
Lateral Raises	2'	15sx10x5	not tracking	not tracking
Yates Rows	2'	145x10,190x10x2; 200x10x2	9250	9150
Decline situps		Bwx32x2	not tracking	not tracking
DB Concentration Curls	1'	40x12x2;x11	2800	2640

Wednesday, July 3rd
DL/Legs

Exercise	rest	Sets	Vol TT	Vol LT
Deadlifts	3'	135x5, 225x5, 280x5, 315x3, 355x1	3885	3885
Leg Ext	2'	75,95x12; 130x12x2, x11x2	8020	7760
Leg Curls	2'	50x12;70x11x2, x10x2	3600	3460
BB Calf Raises	30	175x28x3;175x27x2	24150	23975

Thursday, July 4th
OHP, Bench Assist

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
DB Press	2'	55sx10,10,9; 35sx21	4660	4300
DB Bench	2'	75sx12x3;x9	6750	7050
WG BN Pull Downs	2'	90x12;120x11x2;x10x2	6120	5220
Sup Pull Downs	2'	170x12; 190x10	3940	3580
Cable Tricep Pressdowns	2'	60x11x2;60x10x2	2520	2400
Decline situps	2'	Bwx32x2	meh	meh

Saturday, July 6th
Squat, Abs, Calves

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
Low Bar Back Squat 10-2-10	3'	160x10;180x8;205x6;230x4;255x2;255x2;230x4;205x6;1 80x8;160x10	11400	11380
Decline situps	2'	Bwx33x2	meh	meh
BB Calf Raises	2'	245x18x3,x17x1	17395	17150
BB shrugs	2'	275x12,320 x12x2;320x11x2	18020	17380

Comments
10-2-10 setup for squats gets draining. Especially in July in my garage in Houston.

[Lifting N Tx]

Sunday, July 7th
Bench, OHP Assist, Rows

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
Bench Press 10-2-10	3'	155x10;180x8;200x6;225x4;250x2;250x2;225x4;200x6;1 80x8;155x15	11955	11955
Lateral Raises	2'	15sx11x1; 15sx10x4	not tracking	not tracking
Yates Rows	2'	145x10,190x10x2; 200x10x2	9350	9250
Decline situps		Bwx33x2	not tracking	not tracking
DB Concentration Curls	1'	40x12x3	2880	2800

Comments

This might be all the same as last week's 10-2-10 bench day. I'm just adding 1lb / week now to the 'calculation max', used to calculate the weights. If I can do that indefinitely, it will still be almost a 5lb increase per month. When I was doing Sheiko, I commonly might work hard a couple of months and be happy if I then hit a 5lb PR, so if I can be patient and keep up a slow progression, I'll be happy.

[Swuuu]

still going real strong I see . Hope you had a good holiday man!!

[Lifting N Tx]

still going real strong I see . Hope you had a good holiday man!!

Thanks, it was good but busy. Taking a couple of days off this week, though, and I can use 'em. A little R&R, a little catching up on stuff.

[Swuuu]

Thanks, it was good but busy. Taking a couple of days off this week, though, and I can use 'em. A little R&R, a little catching up on stuff.

I always imagine you to be like Rocky man. You will probably comeback with rageeee haha.

[Lifting N Tx]

Tuesday, July 9th
DL/Legs

Exercise	rest	Sets	Vol TT	Vol LT
Deadlifts	3'	135x5, 225x5, 245x5, 265x5	3675	3885
Leg Ext	2'	75,95x12; 130x12x4	8280	8020
Leg Curls	2'	50x12;70x11x3, x10x1	3670	3600
BB Calf Raises	30	175x28x5	24500	24150

Comments
Deadlift deload week

Thursday, July 11th
OHP, Bench Assist

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
DB Press	2'	55sx10x3; 35sx21	4770	4660
DB Bench	2'	75sx12x3;x9	6750	6750
WG BN Pull Downs	2'	90x12;120x11x4	6360	6120
Sup Pull Downs	2'	170x12; 190x11	4130	3940
Cable Tricep Pressdowns	2'	60x11x3;60x10	2580	2520
Decline situps	2'	Bwx33x2	meh	meh

Saturday, July 13th
Squat, Abs, Calves

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
Low Bar Back Squat 10-2-10	3'	160x10;180x8;205x6;230x4;255x2; 255x2;230x4;205x6;180x8;160x10	11400	11400
Decline situps	2'	Bwx33x2	meh	meh
BB Calf Raises	2'	245x18x4	17640	17395
BB shrugs	2'	275x12,320 x12x4	18660	18020

Sunday, July 14th
Bench, OHP Assist, Rows

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) Bench Press 10-2-10	3'	155x10;180x8;205x6;225x4;250x2; 250x2;225x4;205x6;180x8;155x15	12015	11955
(2) Lateral Raises	2'	15sx11x3; 15sx10x2	not tracking	not tracking
(3) Yates Rows	2'	155x10,190x10x; 200x10x3	9450	9350
(4) Decline situps		Bwx34x2	not tracking	not tracking
(5) DB Concentration Curls	1'	45sx7x3; 35sx13	2800	2880

[Lifting N Tx]

Skipping a day or two but here's the last 2 workouts:

Saturday, July 20th
Squat, Abs, Calves

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) Low Bar Back Squat 10-2-10	3'	160x10;185x8;205x6;230x4;255x2;255x2;230x4;205x6;1 85x8;160x10	11480	11400
(2) Decline situps	2'	Bwx34x2	meh	meh
(3) BB Calf Raises	2'	245x19x2; 245x18x2	18130	17640
(4) BB shrugs	2'	275x12,325 x10x4	16300	18660

Sunday, July 21st
Bench, OHP Assist, Rows

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) Bench Press 10-2-10	3'	155x10;180x8;205x6;225x4;250x2;250x2;225x4;205x6;1 80x8;155x15	12015	11955
(2) Cajun Rows	2'	95x10, 105x10, 115x10, 125x10x2	5650
(3) Cable Rows	2'	120x10, 130x10, 140x10x3	6700
(4) Decline situps		Bwx35x2	not tracking	not tracking
(5) DB Concentration Curls	1'	45sx8,7,7; 35sx14	2960	2880

Comments
Changing some of the secondary exercises. Still sticking with 10-2-10 scheme for squats and bench on the weekend days, 5/3/1 for DL and now for press on the week days.

[Lifting N Tx]

Behind and only posting the last 2 workouts:

Thursday, July 25th
OHP, Bench Assist

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) BB Press	2'	bar wu, 65x8, 115x3, 130x3, 140x3	1155
(2) BB Bench	2'	bar wu, 155x10, 165x10x3, 175x10	8250
(3) Supinated pull downs	2'	120,140,160, 180 x10; 190x7	7330
(4) WG pulldowns BN	2'	120x10x2	2400
(5) Cable Tricep Pressdowns	2'	60x11x4	2640	2580
(6) Decline situps	2'	Bwx35x2	meh	meh

Saturday, July 27th
Squat, Abs, Calves

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) Low Bar Back Squat 10-2-10	3'	160x10;185x8;205x6;230x4;255x2;255x2;230x4;205x6;1 85x8;160x10	11480	11480
(2) Decline situps	2'	Bwx35x2	meh	meh
(3) BB Calf Raises	2'	245x19x4	18620	18130
(4) BB shrugs	2'	275x12,325 x 11 x 1; 325 x 10x4	16625	16300

[Lifting N Tx]

Sunday, July 28th
Bench, OHP Assist, Rows

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) Bench Press 10-2-10	3'	155x10;180x8;205x6;230x4;250x2;250x2;230x4;205x6;1 80x8;155x15	12015	12015
(2) Cajun Rows	2'	115x10x4, 115x11	5865	5650
(3) Cable Rows	2'	120x10, 130x10, 140x10x2, 145x10	6750	6700
(4) Decline situps		Bw +10 x20'x2	not tracking	not tracking
(5) BB Curls	1'	barxwu, 65x10x4; 70x8	3160

Comments
Changing a few of the secondary exercises on several of the days, but overall plan is still pretty much the same.

[Lifting N Tx]

Wednesday, July 31st
DL/Legs

Exercise	rest	Sets	Vol TT	Vol LT
(1) Deadlifts	3'	135x5, 225x5, 285x5, 325x3, 360x1	3885	2760
(2) Leg Ext	2'	75,95x12; 135x11; 135x10x3	7575	7440
(3) Leg Curls	2'	50x12;70x11x4	3740	3670
BB Calf Raises	30	175x29x3; 175x28x2	25025	24500

Thursday, August 1st
OHP, Bench Assist

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) BB Press	2'	bar wu, 65x6, 115x5, 135x3, 150x1	1130
(2) BB Bench	2'	bar wu, 155x10, 165x10; 170x10; 175x10;180x10	8450	8250
(3) Supinated pull downs	2'	120,140,160, 180 x10; 190x8	7520	7330
(4) WG pulldowns BN	2'	120x11,10	2520	2400
(5) Cable Tricep Pressdowns	2'	60x12x2; x11x2	2760	2640
(6) Decline situps	2'	Bw+10x20x2	meh	meh

Saturday, Aug 3rd
Squat, Abs, Calves

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) Low Bar Back Squat 10-2-10	3'	160x10;185x8;210x6;230x4;255x2; 255x2;230x4;210x6;185x8;160x10	11480	11480
(2) Decline situps	2'	Bw+10x21x2	meh	meh
(3) BB Calf Raises	2'	245x20x2;x19x2	19110	18130
(4) BB shrugs	2'	275x12,325 x 11 x 2; 325 x 10x3	16950	16300

Comments
I continue to bump reps or weight a bit at a time here and there. For the 10-2-10 setup like with squats I've been only adding a pound or two per workout to the "calculation max". This results in a weight or two being bump and the others staying the same, so a very modest increase in workload.

Even so, I am at the point where some of the sets are pretty hard and I think progress is very slow. I might just continue until I well and truly stall, but am also considering changing to a more Sheiko-like setup.

[Lifting N Tx]

Sunday, August 4th
Bench, OHP Assist, Rows

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) Bench Press 10-2-10	3'	160x10;180x8;205x6;230x4;250x2;250x2;230x4;205x6;1 80x8;160x15	12180	12015
(2) Cajun Rows	2'	115x10x3, 115x11x2	5980	5865
(3) Cable Rows	2'	120x10, 130x10, 140x10, 145x10, 150x10	6850	6750
(4) Decline situps		Bw +10 x21'x2	not tracking	not tracking
(5) BB Curls	1'	barxwu, 65x10x4; 70x9	3230	3160

Tuesday, August 6th
DL/Legs

Exercise	rest	Sets	Vol TT	Vol LT
(1) Deadlifts	3'	135x5, 230x5, 250x5, 265x5	3725
(2) Leg Ext	2'	75,95x12; 135x11 x 2; 135x10x2	7710	7575
(3) Leg Curls	2'	50x12;70x12, 70x11x3	3810	3740
BB Calf Raises	30	175x29x3; 175x28x2	25025	25025

Wednesday, August 7th
OHP, Bench Assist

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) BB Press	2'	bar wu, 95x5, 100x5, 110x5	1525
(2) BB Bench	2'	bar wu, 155x10, 165x10; 175x10; 180x10;185x10	8600	8250
(3) Supinated pull downs	2'	120,140,160, 180 x10; 190x9	7710	7330
(4) WG pulldowns BN	2'	120x11 x 2	2640	2400
(5) Cable Tricep Pressdowns	2'	60x12x2; x11x2	2760	2640
(6) Decline situps	2'	Bw+10x21x2	meh	meh

Saturday, Aug 10th
Squat, Abs, Calves

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) Low Bar Back Squat 10-2-10	3'	160x10;185x8;210x6;235x4;255x2;255x2;235x4;210x6;1 85x8;160x11	11740	11480
(2) Decline situps	2'	Bw+10x21x2	meh	meh
(3) BB Calf Raises	2'	245x20x3;x19x1	19355	19110
(4) BB shrugs	2'	275x12,325 x 11 x 3; 325 x 10x2	17275	16950

Sunday, August 11th
Bench, OHP Assist, Rows

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) Bench Press 10-2-10	3'	160x10;180x8;205x6;230x4;255x2;255x2;230x4;205x6;1 80x8;160x15	12200	12180
(2) Cajun Rows	2'	115x10x3, 115x11x2	5980	5980
(3) Cable Rows	2'	120x10, 130x10, 140x10, 145x10, 150x10	6850	6850
(4) Decline situps		Bw +10 x22'x2	not tracking	not tracking
(5) BB Curls	1'	barxwu, 65x10x4; 70x10	3300	3230

Comments
Deload week for DL and OHP (5/3/1 scheme), continued slow progression with 10-2-10 scheme for bench and squat.

[Lifting N Tx]

Wednesday, August 14th
DL/Legs

Exercise	rest	Sets	Vol TT	Vol LT
(1) Deadlifts	3'	135x5, 225x5, 265x5, 295x5, 325x5	5550	4300
(2) Leg Ext	2'	75,95x12; 135x11 x 3; 135x10	7845	7710
(3) Leg Curls	2'	50x12;7012x2, 70x11x2	3880	3810
BB Calf Raises	30	175x29x4; 175x28x1	25200	25025

Comments
Deadlift 5s week. The set at 325 was hard and last couple reps not with the best form.


Thursday, August 15th
OHP, Bench Assist

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) BB Press	2'	bar wu, 110x5,120x5, 135x3	1555	1525
(2) BB Bench	2'	bar wu, 155x10, 165x10; 175x10; 185x10;190x9	8510	8600
(3) Supinated pull downs	2'	120,140,160, 180 x10; 190x10	7900	7710
(4) WG pulldowns BN	2'	120x12,11	2760	2640
(5) Cable Tricep Pressdowns	2'	60x12x3; x11x1	2820	2760
(6) Decline situps	2'	Bw+10x22x2	meh	meh

Comments
Wanted 5 reps on the last OHP set. Otherwise, workout was ok.

Saturday, Aug 17th
Squat, Abs, Calves

Exercise	rest	Weight x Reps x Sets	Vol TT	Vol LT
(1) Low Bar Back Squat 10-2-10	3'	160x10;185x8;210x6;235x4;260x2;260x2;235x4;210x6;1 85x8;160x10	11540	11480
(2) Decline situps	2'	Skipped	meh	meh
(3) BB Calf Raises	2'	160x40x2	19110	19110
(4) BB shrugs	2'	Skipped	16950	16950

Comments
Back still somewhat sore from Wednesday's deadlifts. I think I've hit the point with them where form is iffy to make the prescribed weight/reps. Given that, I was happy today just to be able to finish the 10-2-10 squats and do a few calf raises. I may change my plan a bit, and perhaps concentrate more on squats than DL for a while.