The ADD's Log: Build Back Better

[The ADD]

CBL Day 59:

Upper Body PT Session: Pretty High Volume trying to blast chest, back and delts, ridiculous pump

Super Set: Incline Bench 3x12, Pull-ups 3x15, Seated Row 1x50, 1x35, 1x25
Super Set: Incline DB Press 3x15 and Push Ups 3x15
Super Set: Flat BP 3x12 and Lat Pull Downs 1x10, 1x18 and 1x10

Additional sets/reps
Arnold Press 3x10
Standing Triceps Extensions 3x10
Face Pulls: 4x15
Incline Hammer Strength Press 3x10

 

[The ADD]

CBL Day 60

Dude tried to kill me, after the first set of Back Squats for 35 @ 225 the rest for pure hell.

 

[The ADD]

CBL Day 61

Had to go to a new track today. Pretty sore from yesterday's leg session so I had a pretty long warm up. 30 yards into my first 100 and I yanked something in my upper inner leg

 

[The ADD]

CBL Day 62

Normal off day. Groin is pretty tweaked, hopefully it's better by Wednesday. Knock out 200 push-ups. Didn't eat a lot.

Going to be extremely busy at work this week with the season starting.

 

[The ADD]

CBL Day 63

Upper Body
Incline BP 3x8x170
Chin-Ups 3x15xBW
Dips 3x12xBW
Decline BP 4x8x180 and 1x16x135
Lat Pull Downs 4x8x180
DB Rows 4x10x90
Lateral Raises 4x10x35
Arnold Press 3x12x40 and 1x12x45
Push-Ups 4x25xBW

 

[The ADD]

CBL Day Day 63

Lower Body
Hex Bar Deads 3x10x335 and 1x20x225
Back Squats 4x8x285
Front Squats: 4x10x205
Hamstring Curls 3x10x180

Groin is not going to be fun for cardio tomorrow.

Stepped on the scale for the first time in weeks

 

[The ADD]

CBL Day64

Took it easy on the cardio because of the groin. I got a good sweat in but broke my iPhone hoping the fencing into the stadium.

 

[The ADD]

CBL Day 65
A lot of heavy volume for the PT session but I lost track of set/reps as usual

Decline Bench
T-Bar Row
Incline Bench
Seated Row
Lat Pulldowns
Arnold Press
Weighted Chin-Ups
Flat Bench

Not going to Back-Load today since I am not lifting tomorrow.

 

[The ADD]

CBL Day 66

I did end up backloading and running the following day.

CBL Days 67-68
Long day of works Saturday and Sunday was a recovery day.

90 minute massage Sunday and the masseuse had to apply extra pressure to work out the tightness.

CBL Day 69
Back in the gym today for Upper Body:
Incline BP 3x8x175
Chin-Ups 3x15xBW
Dips 3x12xBW
Decline BP 4x10x180 and 1x15x135
Lat Pulldowns 4x10x180
DB Rows 4x10x90
Lateral Raises 4x10x35
Pull-Ups 3x8xBW
Arnold Press: 2x15x45 and 1x10x45
Flat BP 3x5x145

 

[The ADD]

CBL Day 70
Lower Body Training:

Hex Bar Deads: 2x10x340, 2x5x340, 1x1x350 and 1x20x225

Back Squats: 4x10x285

Front Squats 4x8x225

Hamstring Curls: 4x8x190

120 push-ups

 

[The ADD]

CBL Day 71
10 Sprints
135 Push-Ups

 

[The ADD]

CBL Day 72
Upper Body:
Flat BP 4x8x175
T-Bar Rows 4x15x115
Dips 3x12xBW
Incline BP 3x5x185
Chin-Ups 3x12xBW
Pull-Ups 4x8xBW
Arnold Press: 2x15x45 and 1x12x45
Face Pulls 5x15x85
Flat BP 3x10x145

 

[The ADD]

Day 73
Lower Body PT
Back Squats 1x25x225, 1x25x245 and 1x10x275

Single Leg Press
Walking BB Lunges
Hex Bar Deads
Bar Jumps
Single Hamstring Curls
Hamstring Curls
Leg Extentions

 

[tripleaamin]

Day 73
Lower Body PT
Back Squats 1x25x225, 1x25x245 and 1x10x275

Single Leg Press
Walking BB Lunges
Hex Bar Deads
Bar Jumps
Single Hamstring Curls
Hamstring Curls
Leg Extentions

Doing 20 + high volume rep squats is insane. How hard do you think it is compared to 10 reps?

 

[The ADD]

Doing 20 + high volume rep squats is insane. How hard do you think it is compared to 10 reps?

It's mostly mental for me. I actually just focus on the rep number and try to treat them as mini-sets within the set. For 20-25 reps I break them down by 5s and for 12-15 by 3s.

I feel in control that way and it helps me manage my breathing. I don't do it often on squats because it aggravates my back.
I will say that switching to rep ranges in that 12-15 zone as heavy as possible with a high rep drop set has helped a lot.