Tmax version .5

[Tmax55]

Thursday of last week was Chest and Triceps

Flat DBP

30x20 wu
60x10 wu
100x5
130x12
130x11
130x7
100x9

Paused (3 sec) flat BP
225x5
225x5
225x4

Tricep Pushdown Plate loaded Machine
3px10
3.5px10
3.5px10
3px10

Tricep Cable Pushdowns
stack x20
stack x15
stack x10

[Tmax55]

Friday of last week was legs

Sumo Deads
Bar 2x10 wu
135 x10 wu
335 x6
425 x2
515 x1
555 x3
555 x2 tried a third and could've ground it out but I prefer caution with this weight
555 x2

Glute Ham Raises (killer)
+10 x10
+35 x6 (someone wondered if I could)
+10 x10
+10 x10
+10 x10

Seated hamstring Machine
3px8
3px8
3px8
2px12

[Tmax55]

Its fricking Deload week

Chest, Back, Shoulders, Monday

Flat BP
Bar x20 wu
95 x10 wu
135 x5
185 x3
205 x3
205 x2 (alternate hand grip for the heck of it)
205 x4
205 x3


Bent Over BB rows
Bar x15 wu
135 x10
175 4x8

Cabel Low Rows:
130x10
145x10
160x10
175x10

SLR's
20 4x10

Seated OHP Machine
120 x10
120 x10

Whole thing took about 30-35 mins.

[Tmax55]

Thursday the 6th was leg day (deload)

Low bar squats super setted with sumo deads

Lbs
Bar 2x10 wu
135x10
185x8
225 3x3
185x8

Sdls
Bar 2x10 wu
135x10
185x8
225x6
275x6
315 3x3

Standing alt hamstring machine
70 4x10

[Tmax55]

Last week was a very rough week of work. Lost a lot of sleep over work issues. Travelled 4 hours to visit the in laws for Mother's Day, then didn't sleep well Friday night. Was ok (a little stiff) Saturday took the kids to a park. Went to stand up and my lower back on the left side started giving me fits...this continued for the whole weekend...riding in autos sometimes does this to me, but it felt like a muscle strain.

[Tmax55]

Monday the back was relatively ok so I went in to do back & chest, thinking that weighted pullups would stretch the back well.

It went well but it was scary

Incline bench press
Bar x20 wu
135x10 wu
225x5
275x3
325x2
325x2
325x3 needed 10 of help on #3
225x10

Pullups (ng)
Bwx8 wu
45x6
90x7
90x7
90x5
45x8

Low cable rows
Stack x4
Stack x4
Stack -2 x8
Stack -2 x8

Reverse db flies
60 4x10

Seated ohp machine
Stack 2x12 (something felt wrong in left shoulder during 2nd set)

[Tmax55]

Wednesday I did legs...the shoulder was really bothering me and I was concerned about mobility to do squats...considered subbing db lunges but decided to try...

Low bar squats
Bar 2x10 wu
135x8 wu
225x5
275x5
325x2
375x2
375x2
315x5

Glut ham raises with 25
5x8

Standing hamstring machine
130 4x8

[Tmax55]

Thursday of last week I did chest, tris & bis

Flat Bp (super sore)
Bar x20 wu
135x10 wu
225x5
275x1
315x1
335x2
335x1
335x1
275x5

Incline press machine
2px10
2.5px8
2.5px8
2.5px8
2px10

Db Curls
30x8 wu
55x10
55x10
Hammers
55x12
55x12

Single arm overhead tricep
45 4x10

Tricep pushdowns
Stack (double pulley) 2x15

[Tmax55]

Monday (today) legs

Sumo deads
Barx15 wu
135x10 wu
335x5
425x2
515x1
555x3
555x3
555x2

Good mornings
175 4x8

Standing hamstring machine
Stack 3x8

[Tmax55]

Tuesday was chest & triceps (morning workout)

Flat Bench
Bar x15 wu
135x10 wu
225x5
275x3
315x1
335x2
335x2 (needed a little help on 2nd one 5-10 pounds maybe)
275x5

Hammer Strength Plate Loaded Chest
3p x8
3p x8
3p x8
3p x7

Laying tricep extension Single Arm
45 3x8

Had to end to get home and get ready for work.

[Tmax55]

https://www.youtube.com/watch?v=i6melzIj0nw

[ youtube ]i6melzIj0nw[ /youtube ]

This is a link to some weighted pull-ups I did today. I wasn't happy with the last few reps as I would call them partial reps but the first ones were pretty solid.

[Tmax55]

Today was back and some chest:

Weighted Pull-ups
BWx8 wu
+45 x6
+90 x9
+90 X7 (did not do anymore as it would've been partial)
+90 x6 ('''')
+45 x6

Paused Bench Press (3 sec)
Bar x15 wu
135 x10 wu
225 x5 (no pause)
255 x5
255 x5
245 x5
225 x8 (no pause)

Bent Over BB Rows
135x10 wu
225 x8
275 x6
275 x6
275 x6
275 x8
225 x10

[Tmax55]

Friday of last week was legs

Low bar squats
Bar x10wu
135 x8 wu
225x5
275x5
325x2
375x2
375x2
315x6

Glute ham raises +25
5x10

Standing hamstring curls
120 3X8

Leg extensions
Stack 3x12

[Tmax55]

Monday was legs

Sumo deads
Bar x10 wu
245x6
335x5
425x2
515x1
555x3 hard
555x3 shoulders a bit forward at lockout
555x2

Glute ham raises +35
5x8

Standing hamstring
Stack x6
Stack x6
120 x10

[Tmax55]

Wednesday morning was Chest with a little Tri's thrown in

Flat Bench
Bar x15 wu
135x12 wu
225x5
275x3
315x2 (normally would go heavier for doubles but it was a morning workout with no good spotter available but did it in the power rack and set the pins so I wouldn't die)
315x2
315x2
315x2
315x3 (could've been doing 3's and 4's earlier but the whole session was average at best)
315x2 (3 would've been pushing)

Dumbell Flies
70x10
70x10
70x8

Seated single arm overhead tricep extension (did some light rope pushdowns before these to make sure I was ready)
45 3x10

Didn't have time to work through what I normally would but my central nervous system is a bit frazzled from heavy DL's two weeks in a row so it may do me some good.

[Tmax55]

Thursday of last week was legs

Low Bar Squats
Bar x10 wu
135x10 wu
225x5
275x5
325x6
325x6
325x6
275x6

Standing Hamstring Machine
Stack 4x8

Leg Extensions
Stack x12, x12, x15

[Tmax55]

Friday I did Back & some Chest (I was weak...I've been weak on everything but squats lately)

Incline Bench
Bar x15 wu
135x10 wu
225x5
275x3
325x1
325x1
275x5

8 BW Pull-ups for a warmup

Dumbbell Rows
130x10
130x10
130x10
130x9

Reverse Peck Deck
Stack-3 4x8

[Tmax55]

Yesterday (Monday) was legs

Sumo Deads
Bar x10 wu
135x10 wu
335x6 (they mopped the floor with this stuff that is supposed to make the drywall dust from remodelling go away, which it does...it also made my feet slide out and I had to set the weight down on my foot on the last rep, which hurt a little).
425x2 (narrower than normal stance)
515x1 ('' and difficult)
555x1 (too difficult to lift with that narow of a stance so although I have almost no experience with them I decided to do conventionals but with only 425)

Conventional DL's
425 3x5 (I couldv'e done more reps or weight but I'm not so sure I do these well and I didn't want an injury)

Seated Hamstring Machine
3px10
3px10
3px10
3px8
2px15

RDL's
130 dbs 3x12

[Tmax55]

Although I have no journal entries for the period of June and until July 5th I did lift periodically during that time, but rather than train like a dedicated person I was more like a typical gym goer during that time. I'm struggling with back issues brought on from an untreated injury from 6-28-99 (yup I know the date). I've mentioned I used to take "supplements." I hurt my right side of my lower back while warming up squatting 405x12...on the third rep and refused to rack until I had at least 10. I had numbness in my leg for several days afterwards and could only function if I had ice directly on it...then it went away...or so I thought. So I never got it treated. I have about a 35 degree scoliosis where lumbar region is shifted to the right, which is causing back pain on the left that developed into spasms. I had X-rays at the chriopractor which revealed the scoliosis to me for the first time.

A couple observations I have...I am very strong and back movements will help...I did heavy weighted pull ups yesterday and my back feels better than it has in over a month. I do not know if I will ever squat well again. I'm pulling over 600 but my squat is pitifully around 400...and squatting hurts my back a lot more than deads do.

Yesterday was back

Pull-ups
BWx8 wu
+45x8
+90x5
+135x2.5 (ng)
+135x2
+90x6
+45x4 double 3 second pause

Dumbbell Rows
130x10
130x11
130x9

Reverse DB flies
60x10
60x10
60x10

Bent Over BB rows (Smith)
275x4
275x5
275x4

[Tmax55]

Friday I got my checkup visit at my chiropractor. There was some good improvement in my back. I miscalculated the amount of my curve (much overstating it). The chiropractor measured it with a computer and it was 16.2 degrees. I got clearance to resume normal activities for me.

Friday was legs:

Sumo Deads
Bar x10 wu
135x10 wu
225x8
315x5
405x2
495x1
545x1
565x1 (thought about doing 585 but figured this was enough of an accomplishment for now)
495x1
405x2

Leg Extensions
Stack 5x12

Wall Sits
3x1 minute

[Tmax55]

Sunday I did chest. It was a lackluster workout, but with soccer 4x per week it would be difficult for me to be pushing really hard now anyway.

flat BP
Barx15 wu
135x10 wu
225x5
275x2
315x1 (felt weird)
245x4 3 sec pause

Hammer Strength
3p 4x10

Tricep Pushdown machine
3px10
4px8
3px10
3px10

[Tmax55]

Tuesday was legs

Low Bar Squats
bar x15 wu
135x8 wu
225x5 felt a twinge in my left lower back so stopped squatting

Leg Press
5p 6x8 (slow reps)

Leg Extensions
Stack 2x12
1/2 Stack +2 single leg 3x10