Training For A Place At The Table

[Durrs]

Sunday-
Hip stuff for warmup
Leg press:
50 x 10 sets last 5 sets @ 6p+ 25#

BTB smith machine shrugs:
235# x 10 x 5 pause reps

Cable shrugs:
stack x 10 paused/10 fast x 5 sets

HS shrug machine:
2p x 15 x 5 paused

Cable shrugs:
stack x 50 x 3 sets

neck work

[Durrs]

Core Work: 
15 second static hold bx/ 15 second static hold Situp some weighted.

DO IM axle:
3 minute rests
287# x 3 x 5- solid until last rep last set 

IM axle 1-arm curls:
 warm up to 78# x 1/1 *5# PR
53# x 5/5 x 2 sets
63# x 5/5 x 2 sets
68# x 4/4, 3.5/4
33# x 14/12

Axle bw hangs:
30 seconds TUT in 4 sets

Video of curl PR-

 

[Durrs]

Wednesday-
Incline db drop sets:
90 sec rests-
95#'s/50#'s x 11/6, 7/5, 5/5, 4/4 
3 minute rest-
6/4

1 arm db press:
80# x 10 x 5 sets/ea

Rev grip cable press:
light x lots

Cable pushdowns:
10 minutes

Flat db slow bench:
5 sets

Neck machine:
45# x 20 x 3/front + back

Treadmill walk:
20 minutes

[Durrs]

Friday- A bit sick last few days I've been sleeping badly and appetite loss, nose/eyes/throat on fire.
WGNG pause pd-
155# x 100r/total -1 minute rests- 

DB pause rows:
145# x 5/5 x 5 sets

-No Kroc's this week. Really not feeling it.

WGNG pause low cable:
130# x 10 x 5

Bw pull-ups:
5 x 5 some static holds and pauses

HS row machine:
2p x 25 x 6 sets

Cable curls:
5 sets/ea

Neck curls:
25# x 30, 20, 20, 15, 15

 

[Durrs]

Saturday-
Core circuit- 15 minutes

Standing strict db press:
2 minute rests
40#'s-65#'s x 8
70#'s x 8, 8, 7, 5.5
3 minute rest
70#'s x 4-arnold press style

1 arm landmine z press:
pyramid up to- 75# x 4/4
25# x 20/20

Cable lat raise:
10 minutes of pyramids

Pause db skulls:
5 sets

Db lat raise:
5 sets

Neck curls:
50 x 4 sets

Neck machine:
5 sets front/back

[Durrs]

Sunday-
Atg pause fronts squats:
275# x 2 
300# x 2

Leg press:
4p x 50 x 10 sets

BTB smith machine shrugs:
235# x 10 x 5 sets paused

Cable shrugs:
190# x 10 paused/10 fast/5 paused x 5 sets

Neck:
curls/static holds/machine front and back

Treadmill walk: 15 minutes

Cable shrugs:
190# x 50 x 2

[Durrs]

Tuesday-
Bx/su: Off GHR. 10 sets. Some weighted.

2.5" Crusher:
111# x 9/9 x 4 sets

Blob work:
drags/max holds

Wrist curls:
Thumbless with the 3" grip- 20# x 4 max sets each arm- huge pump

[MattM]

Still tons of hard work in here as always!  Looks like you have some grip goals besides axle you've been focusing on too!

[Durrs]

Friday-
WGNG pause pulldowns:
 1 minute rests-
160# x 100r/total

Kroc rows:
145# x 29/30r- recent PR

1 arm cable rows:
10 x 5 sets/ea

Pullups:
bw x 6 sets

vert Preacher tut curls:
25# x 30-45 sec sets x 5  sets /ea

Cable curls:
pump

Off set curls:
30/15 x 10-12 x 3

HS machine rows:
pause reps- 4p x 10 x 5

Neck work

Stair master-20 minutes

 

[Durrs]

Saturnday:
Core warm up- 
20 minute cycle a lot of time under tension sets.

DB standing strict press:
2 minute rests
40#'s-65#'s x 8
70#'s x 8, 8, 8, 7
3 minute rest- 4 (standing arnold press style) 

Landmine 1 arm z press:
25# x 10 x 5/ea

Pause db skulls/lat raise:
5 sets

Cable lat raise:
6 sets

Machine lat raise:
5 sets

Neck work

[Durrs]

Sunday-
Leg press:
8p x 50 x 5 sets-90 second rests

BTB smith machine shrugs:
pause reps- 185# x 12 x 10 sets

Hack squat:
close stance- 25 x 5 sets

Cable shrugs:
stack x 15 paused reps x 7 sets

Calf raise:
1p+25# x 20 x 5

Db shrugs:
100#'s x 61, 53

Neck: light

Cable shrugs:
stack x max set..#? over 75 less than 100

[Durrs]

Tuesday-
Bx/su circuit: 8 sets

DO axle:
293# x 3, 3, 2, 3, 2
missed a lockout on the third set and last rep of last set was glued to floor.
1, 1. 3 second hold at the top- singles to get 15 total volume reps

1-arm Axle curls:
33#x 12/12 x 5 sets

Bw axle hangs:
1 minute tut achieved in 9:14 total

Axle wrist curl circuit:
4 run throughs. no rest. big pump

[Durrs]

Wednesday-
Db incline key press:
35#'s/65#'s x 10
80#'s x 6 x 5 sets

1-arm db press:
90# x 10/10, 10/10, 9/10, 7/7, 7/7

Cable reverse grip:
120# x 12, 8, 8, 8

Cable pushdowns:
50# x 200r/total

Slow db bench:
3 sets

Standing cable rev grip:
5 sets

Cable pushdowns:
50# x 200r/total

Neck machine/pushups:
5 sets

Neck curls off bench:
3 sets

Stair climber:  10 minutes

[Durrs]

Friday-Back

CGNG pause pulldowns:
170# x 10 x 10/messed with rest times/rest paused some sets

Kroc rows:
145# x 30/30

Db pause rows:
145# x 3/3 x 3

Meadows rows:
50# x 20/20
60# x 20/20
75# x 20/20 x 3

Bw pull-ups:
5 x 5

Snatch grip rack pulls + shrugs:
3 sets

1-arm preacher curls:
5 sets no rest

2 arm cable curls:
5 sets 

Stair climber: 10 minutes

[Durrs]

Friday- shoulders

Core warmup:
20 minutes

Standing strict arnold press:
90 second rests
35#'s x 10 x 5

1-arm z press:
25# x 10/10 x 7 sets
50# x 5/5
75# x 5/5
25# x 21/21

Cable pushdowns:
50# x 200r

Cable lat raise:
20# x 20/20 x 5

Db lat raise:
 100r/total

Cable pushdowns:
50# x 200r

Rear delt fly:
100r

[Durrs]

Sunday-
Leg press:
4p x 50 x 6 sets- 1minute rests

BTB smith machine shrugs:
185# x 12 (3 sec pause at top) x 10 sets
235# x 15
285# x 15
drop sets

Hack squat:
close stance- 25 x 6 sets- 1 minute rests

cable shrugs:
200# x 10 paused/10 fast x 7 sets

Hack squat:
close stance- 25 x 5 sets- 1minute rests

face pulls:
really pull rope apart as hard as i can made these hard- 10 x 5

Rev grip cable press:
50r/ rest paused

stair climber:
15 minutes

[Durrs]

Tuesday- 
Core warmup: static hold reps x 10 sets

2.5" crusher:
all reps tng first two sets and re-grip every rep 2nd two sets-
111# x 10/10 x 4 sets

Blob work:
Drags/holds

Fgx preacher hammer curls:
20# x 7 sets each arm no rest- good pump here

Neck curls:
10# x 50 x 4

Axle shrugs:
123# x 20 x 5

[Durrs]

Wednesday-
Cable pd:
30# x 50 x 4

Incline bb:
drop set x 2
245# x 3
195# x 6
145# x 10
95# x 15

Incline db:
50#'s x 20 x 5

1 arm db press:
95# x 10/10 x 4 sets

Rev grip cable press:
2 sec pause at top
100r/total

Cable pd:
30# x 50 x 4

Decline hammer strength machine:
315# x 6, 6, 4.5
drop sets to 135# x 20

Db lat raise:
some

Neck/pushups: 5 sets

Stair climber:
10 minutes
 

[Durrs]

Friday-
CGng pause pulldowns:
3 second pauses 100r/total

Wgng pause pulldowns:
135# x 10 x 5

Meadows rows:
25# x 20/20
50# x 20/20
75# x 21/21
80# x 21/21
100# x 15/15 x 3
25# x 35/35

Bw pull-ups:
pump

cable curls:
pump

Neck curls:
25# x 25 x 5

Cable shrugs:
stack x 50 x 4

Stair climber: 15 minutes

 

[Durrs]

Saturday:
Core warmup:
static hold core circuit x 20 minutes

Db standing strict press:
2 minute rests
40#'s-65#'s x 8 
70#'s x 8, 8, 8, 6 (down 1 rep from a few weeks ago)
-trying to get 4 sets of 8 before i move up-

1-arm standing strict arnold press:
55# x 5/5 x 5 sets

HS ohp:
2p x 20 x 5

Lat raise:
10 sets

Facepulls/pushdowns:
6 sets

2 way neck:
4 sets

[MattM]

Hitting neck every day I see!  Is that for rehab or just trying to put some muscle on?

[Durrs]

Just trying to put some muscle on. Trying to get to a 20" neck lol.

[Yan_Wei]

Are all these weights kgs or lbs?

Edit: nevermind.

Edited November 20, 2016 by Yan_Wei

[Durrs]

Sunday-
Reg bar box squats:
315# x 2 x 5 sets

Leg press:
6p x 50 x 6 sets- 1 minute rests

BTB smith machine shrugs:
225# x 10 x 10- every rep paused

Hack squat:
close stance-
25 x 8 sets- pyramid up

Cable shrugs:
stack/paused reps x 12-20 x 8 sets

Rev grip cable press:
5 sets

stair climber:
15 minutes

Rev grip cable press:
5 sets

-I feel like I'm starting to get sick again WTF!! upped vitamin c to 3g/day and took an epsom bath today. Let's see if I can't break this before it starts.

[Durrs]

20 hours ago, Yan_Wei said:

 

Are all these weights kgs or lbs?

 

Lbs but I wish I was lifting all this in Kgs! Lol 70kg db's for strict over head would be LEGIT!