PRESS TRAINING - Mesocycle 28 Week 5
This week is very unorganized...don't quite know when to train, etc...
CoC #1 Gripper Training:
1 + 1 + 1 + 1 + 2 = 6 Attempts
I hate my left hand.
Overhead Press:
165 x 5
185 x 3
185 x 1
Unilateral Lat Pulldowns:
62.5 x 10 x 2
77.5 x 10
Swiss Ball Jackknife Pikes:
BW x 12 x 3
Hand Extensions:
2 bands x 25 reps x 3 sets
Video:
Thursday, December 30, 2010
Monday, December 27, 2010
M28 W5 Conditioning Training
CONDITIONING TRAINING - Mesocycle 28 Week 5
I was exhausted beyond words on Sunday....I was sore as hell from the paintball madness of Friday and that coupled with Saturday's Deadlift Training had me in quite a state...
So, I decided to go in and do some Conditioning work....
Round One:
Unilateral Press with Reverse Lunge = 45 x 3
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10
Round Two:
Unilateral Press with Reverse Lunge = 45 x 4
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10
I then proceeded to throw up some nasty bile....Gross!!
Video of Round #2:
I was exhausted beyond words on Sunday....I was sore as hell from the paintball madness of Friday and that coupled with Saturday's Deadlift Training had me in quite a state...
So, I decided to go in and do some Conditioning work....
Round One:
Unilateral Press with Reverse Lunge = 45 x 3
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10
Round Two:
Unilateral Press with Reverse Lunge = 45 x 4
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10
I then proceeded to throw up some nasty bile....Gross!!
Video of Round #2:
Saturday, December 25, 2010
M28 W5 Deadlift Training
DEADLIFT TRAINING - Mesocycle 28 Week 5
I'd like to wish everyone a Merry Christmas
This is today's training - yes, I worked out on Christmas day.
I played some paintball yesterday for a few hours and my body was/is sore beyond words....add to that I got 2 hours of sleep last night and only an hour's nap before training. Diet has been relatively good though...mostly just protein and veggies. Mostly.
Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
245 x 3
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2
Legs were incredibly sore!!!
Deadlift Relative Max:
495 x 1
Very good..smooth and controlled.
Deadlift Consolidation Cycle Week 2:
90% of 495 = ~445
445 x 2 reps x 7 sets
Destroyed me. Shin got scraped again...
Eric's entire Consolidation Example has been written up here: Strength Consolidation
Hand Extensions:
2 bands x 20 reps x 3 sets
Video:
I'd like to wish everyone a Merry Christmas
This is today's training - yes, I worked out on Christmas day.
I played some paintball yesterday for a few hours and my body was/is sore beyond words....add to that I got 2 hours of sleep last night and only an hour's nap before training. Diet has been relatively good though...mostly just protein and veggies. Mostly.
Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
245 x 3
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2
Legs were incredibly sore!!!
Deadlift Relative Max:
495 x 1
Very good..smooth and controlled.
Deadlift Consolidation Cycle Week 2:
90% of 495 = ~445
445 x 2 reps x 7 sets
Destroyed me. Shin got scraped again...
Eric's entire Consolidation Example has been written up here: Strength Consolidation
Hand Extensions:
2 bands x 20 reps x 3 sets
Video:
Thursday, December 23, 2010
M28 W4 Back Training
BACK TRAINING - Mesocycle 28 Week 4
Wednesday's training...
Gripper Training (Beginners):
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 -->> 7 attempts
HG 150 x 8
Pistol Squats:
50 x 4
70 x 4
80 x 2
100 x 1
100 x 1
Killer!!!!
Weighted Pull-ups:
+45 x 5
+60 x 3 x 3
+45 x 5
BW x 13
Dumbbell Rows:
140 x 3
130 x 5
Video:
Wednesday's training...
Gripper Training (Beginners):
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 -->> 7 attempts
HG 150 x 8
Pistol Squats:
50 x 4
70 x 4
80 x 2
100 x 1
100 x 1
Killer!!!!
Weighted Pull-ups:
+45 x 5
+60 x 3 x 3
+45 x 5
BW x 13
Dumbbell Rows:
140 x 3
130 x 5
Video:
Sunday, December 19, 2010
M28 W4 Full Body Training
FULL BODY TRAINING - Mesocycle 28 Week 4
Tonight's training...I forgot my camera most unfortunately.
Front Squats:
255 x 3
275 x 4
275 x 4
Same total reps as last time.
Dips:
BW x 10 x 4
Total Reps = 40 reps
Pull-ups:
BW x 10 x 4
Total Reps = 40 reps
Tonight's training...I forgot my camera most unfortunately.
Front Squats:
255 x 3
275 x 4
275 x 4
Same total reps as last time.
Dips:
BW x 10 x 4
Total Reps = 40 reps
Pull-ups:
BW x 10 x 4
Total Reps = 40 reps
M28 W4 Deadlift Training
DEADLIFT TRAINING - Mesocycle 28 Week 4
Saturday night's training....
Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 3
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2
Deadlift Relative Max:
495 x 1
Very good
Deadlift Consolidation Cycle Week 1:
90% of 495 = ~445
445 x 1 rep x 10 sets
Destroyed me. I ripped my skin off my right shin and it bled profusely...It hampered sets 1-6 and then I was lucky to have Lorelli there with bandaid...strapped that on I got 7-10 with good form.
Eric's entire Consolidation Example has been written up here: Strength Consolidation
Barbell Static Holds:
275 x 6s
305 x 4s
305 x 4s
315 x FAIL
305 x 8s
275 x 18s
My hands were hurting a LOT
Front Planks:
BW x 75s
BW x 90s
BW x 120s
I am learning to meditate doing these...I just close my eyes and focus on breathing through my nose in as controlled a manner as possible.
Hand Extensions:
2 bands x 20 reps x 3 sets
Video:
Saturday night's training....
Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 3
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2
Deadlift Relative Max:
495 x 1
Very good
Deadlift Consolidation Cycle Week 1:
90% of 495 = ~445
445 x 1 rep x 10 sets
Destroyed me. I ripped my skin off my right shin and it bled profusely...It hampered sets 1-6 and then I was lucky to have Lorelli there with bandaid...strapped that on I got 7-10 with good form.
Eric's entire Consolidation Example has been written up here: Strength Consolidation
Barbell Static Holds:
275 x 6s
305 x 4s
305 x 4s
315 x FAIL
305 x 8s
275 x 18s
My hands were hurting a LOT
Front Planks:
BW x 75s
BW x 90s
BW x 120s
I am learning to meditate doing these...I just close my eyes and focus on breathing through my nose in as controlled a manner as possible.
Hand Extensions:
2 bands x 20 reps x 3 sets
Video:
Saturday, December 18, 2010
M28 W3 Back Training
BACK TRAINING - Mesocycle 28 Week 3
Wednesday's workout...
Weighted Pull-ups:
+45 x 5
+70 x 1
+70 x 2
+45 x 4
+55 x 3
BW x 15
Killer...
Dumbbell Rows:
140 x 5
140 x 5
140 x 5
Plate Pinch Deadlifts:
35 x 1
30 x 4
30 x 4
35 x 1
This owned me.
Video:
Wednesday's workout...
Weighted Pull-ups:
+45 x 5
+70 x 1
+70 x 2
+45 x 4
+55 x 3
BW x 15
Killer...
Dumbbell Rows:
140 x 5
140 x 5
140 x 5
Plate Pinch Deadlifts:
35 x 1
30 x 4
30 x 4
35 x 1
This owned me.
Video:
M28 W3 Press Training
PRESS TRAINING - Mesocycle 28 Week 3
Tuesday's workout...
Gripper Training:
Walmart Gripper = 5 reps x 2 sets; one slow one fast; no setting
HG 150 = 2 reps x 2 sets; one without setting; one with setting
CoC #1 = 5 singles <<-- Work sets
HG 150 = 8 reps; setting allowed
This was BRUTAL. This is all thanks to Joe.
Y'all should check out his blog because he has some sick tips on Grip Training: Joe Weir's Strength Blog
Overhead Press:
165 x 5
185 x 1
185 x 3
New PRs or whatever....I am very very thrilled about this because my bodyweight right now is around 187 lbs. Pretty cool.
Video:
Tuesday's workout...
Gripper Training:
Walmart Gripper = 5 reps x 2 sets; one slow one fast; no setting
HG 150 = 2 reps x 2 sets; one without setting; one with setting
CoC #1 = 5 singles <<-- Work sets
HG 150 = 8 reps; setting allowed
This was BRUTAL. This is all thanks to Joe.
Y'all should check out his blog because he has some sick tips on Grip Training: Joe Weir's Strength Blog
Overhead Press:
165 x 5
185 x 1
185 x 3
New PRs or whatever....I am very very thrilled about this because my bodyweight right now is around 187 lbs. Pretty cool.
Video:
Sunday, December 12, 2010
M28 W3 Full Body Training
FULL BODY TRAINING - Mesocycle 28 Week 3
This is today's workout. I went to meet an old friend for lunch and it was a very late lunch so the workout wasn't as per my expectations. I had to choose between Front Squats and my Dips/Pull-ups so I ran with the Front Squats.
Front Squats:
255 x 5
275 x 3
275 x 5
Very very pleased with this. Gonna work up to 2-3 sets of 7+ reps. This is the most immediate goal as of now.
Weighted Dips:
+60 x 6
Weighted Pull-ups:
+25 x 7
Video:
This is today's workout. I went to meet an old friend for lunch and it was a very late lunch so the workout wasn't as per my expectations. I had to choose between Front Squats and my Dips/Pull-ups so I ran with the Front Squats.
Front Squats:
255 x 5
275 x 3
275 x 5
Very very pleased with this. Gonna work up to 2-3 sets of 7+ reps. This is the most immediate goal as of now.
Weighted Dips:
+60 x 6
Weighted Pull-ups:
+25 x 7
Video:
Saturday, December 11, 2010
M28 W3 Deadlift Training
DEADLIFT TRAINING - Mesocycle 28 Week 3
This is what went down tonight....Btw, I've started a pretty boring-ish food log on GUS. If y'all wanna check it out, feel free: http://www.gustrength.com/forum/t-29...s-the-food-log
Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 4
345 x 4
385 x 4
Deadlift Work Sets:
415 x 2
455 x 2
495 x 1
Too difficult and too many distractions at the gym today.
Static Bar Holds:
315 x 3 seconds
315 x 5 seconds
315 x 2 seconds
275 x 15 seconds
Difficult!!!
Hand Extensions:
2 bands x 20 x 3
Video:
This is what went down tonight....Btw, I've started a pretty boring-ish food log on GUS. If y'all wanna check it out, feel free: http://www.gustrength.com/forum/t-29...s-the-food-log
Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 4
345 x 4
385 x 4
Deadlift Work Sets:
415 x 2
455 x 2
495 x 1
Too difficult and too many distractions at the gym today.
Static Bar Holds:
315 x 3 seconds
315 x 5 seconds
315 x 2 seconds
275 x 15 seconds
Difficult!!!
Hand Extensions:
2 bands x 20 x 3
Video:
M28 W2 Back Training
BACK TRAINING - Mesocycle 28 Week 2
Last Wednesday's training..
Dumbbell Rows:
140 x 5
140 x 7
140 x 5
Meh...
Rope Pull-ups:
8 + 6 + 10 = 24 reps
Video:
Last Wednesday's training..
Dumbbell Rows:
140 x 5
140 x 7
140 x 5
Meh...
Rope Pull-ups:
8 + 6 + 10 = 24 reps
Video:
M28 W2 Press Training
PRESS TRAINING - Mesocycle 28 Week 2
Last Tuesday's training..
Overhead Press:
165 x 5
165 x 5
185 x 1
I'm happy
Weighted Pull-ups:
+45 x 4
+55 x 3
+55 x 3
Meh..
Static Holds:
275 x 5 seconds
315 x 2 seconds
315 x 12 seconds
315 x 5 seconds
Video:
Last Tuesday's training..
Overhead Press:
165 x 5
165 x 5
185 x 1
I'm happy
Weighted Pull-ups:
+45 x 4
+55 x 3
+55 x 3
Meh..
Static Holds:
275 x 5 seconds
315 x 2 seconds
315 x 12 seconds
315 x 5 seconds
Video:
Sunday, December 05, 2010
M28 W2 Full Body Training
FULL BODY TRAINING - Mesocycle 28 Week 2
Today's training....Weekend has been crazy. I had to work both Saturday and Sunday (today)....so exhausting!!!
Front Squats:
255 x 5
255 x 5
275 x 3
Getting a feel for the lift after a DL session the day before.
Weighted Dips:
+60 x 6
+60 x 8
Weighted Pull-ups:
+25 x 7
+25 x 7
+25 x 7
BW x 8
Lat Pulldown Crunches:
87.5 x 12 x 2
Video:
Today's training....Weekend has been crazy. I had to work both Saturday and Sunday (today)....so exhausting!!!
Front Squats:
255 x 5
255 x 5
275 x 3
Getting a feel for the lift after a DL session the day before.
Weighted Dips:
+60 x 6
+60 x 8
Weighted Pull-ups:
+25 x 7
+25 x 7
+25 x 7
BW x 8
Lat Pulldown Crunches:
87.5 x 12 x 2
Video:
Saturday, December 04, 2010
M28 W2 Deadlift Training
DEADLIFT TRAINING - Mesocycle 28 Week 2
Tonight's training....I've been working 60+ hours a week and I am pretty beat.
Banded Deadlift #2 Warm-ups:
Mobility Drills
135 x 3
Banded Deadlift #2 Work Sets:
135 x 5
165 x 5
195 x 5
205 x 3
225 x 3
Very good work. Added reps to everything and I used a much higher intensity.
Deadlift Work Sets:
385 x 2
415 x 2
455 x 1
495 x 1
I tried to attempt rep #2 with 495 and I got close....next week....
Dumbbell Pinch Deadlifts:
30s x 4
30s x 7
30s x 6
30s x 7
Hand Extensions:
2 bands x 20 reps x 4 sets
Video:
Tonight's training....I've been working 60+ hours a week and I am pretty beat.
Banded Deadlift #2 Warm-ups:
Mobility Drills
135 x 3
Banded Deadlift #2 Work Sets:
135 x 5
165 x 5
195 x 5
205 x 3
225 x 3
Very good work. Added reps to everything and I used a much higher intensity.
Deadlift Work Sets:
385 x 2
415 x 2
455 x 1
495 x 1
I tried to attempt rep #2 with 495 and I got close....next week....
Dumbbell Pinch Deadlifts:
30s x 4
30s x 7
30s x 6
30s x 7
Hand Extensions:
2 bands x 20 reps x 4 sets
Video:
Friday, December 03, 2010
M28 W1 Full Body Training
FULL BODY TRAINING - Mesocycle 28 Week 1
Wednesday's training...
Pistol Squats:
+50 x 6
+50 x 7
+50 x 7
+50 x 5
Total = 25 reps
Damn awesome!!!
Dumbbell Swings:
60 x 12 x 3
Russian Twists:
45 x 8
55 x 8
65 x 8
65 x 8
Rope Pull-ups:
BW x 8
BW x 10
Total = 18
Pretty good. Did this for Grip Work.
Video:
Wednesday's training...
Pistol Squats:
+50 x 6
+50 x 7
+50 x 7
+50 x 5
Total = 25 reps
Damn awesome!!!
Dumbbell Swings:
60 x 12 x 3
Russian Twists:
45 x 8
55 x 8
65 x 8
65 x 8
Rope Pull-ups:
BW x 8
BW x 10
Total = 18
Pretty good. Did this for Grip Work.
Video:
Monday, November 29, 2010
M28 W1 Squat Training
SQUAT TRAINING - Mesocycle 28 Week 1
Today's workout...
Overhead Squats:
155 x 3
155 x 3
Front Squats:
285 x 2
285 x 2
My entire template is going to be changing so I took it easy today.
Dumbbell Plate Pinches with 2 30 lbs Dumbbells:
1 + 2 + 4 + 2 + 2 + 2 = 13 reps
Video:
Today's workout...
Overhead Squats:
155 x 3
155 x 3
Front Squats:
285 x 2
285 x 2
My entire template is going to be changing so I took it easy today.
Dumbbell Plate Pinches with 2 30 lbs Dumbbells:
1 + 2 + 4 + 2 + 2 + 2 = 13 reps
Video:
M28 W1 Back Training
BACK TRAINING - Mesocycle 28 Week 1
Sunday's training....
Weighted Pull-ups:
+45 x 5
+70 x 1
+45 x 5
+45 x 4
Dumbbell Rows:
140 x 4
140 x 5
140 x 6
No straps. Used only chalk. Very very difficult with my callus torn off.
Cable Rows:
110 x 12 x 3
Front Planks:
150 seconds
Killer because every 30 seconds I would raise my alternate hand & foot. Very very difficult.
Video:
Sunday's training....
Weighted Pull-ups:
+45 x 5
+70 x 1
+45 x 5
+45 x 4
Dumbbell Rows:
140 x 4
140 x 5
140 x 6
No straps. Used only chalk. Very very difficult with my callus torn off.
Cable Rows:
110 x 12 x 3
Front Planks:
150 seconds
Killer because every 30 seconds I would raise my alternate hand & foot. Very very difficult.
Video:
Sunday, November 28, 2010
M28 W1 Deadlift Training
DEADLIFT TRAINING - Mesocycle 28 Week 1
This is Saturday's training...
Banded Deadlift #2 Warm-ups:
Mobility Drills
135 x 2
Banded Deadlift #2 Work Sets:
135 x 5
155 x 4
175 x 4
195 x 3
205 x 2
225 x Struggle Set
245 x Struggle Set
255 x Struggle Set
225 x 1
Damn difficult.
Deadlift Work Sets:
385 x 2
425 x 2
475 x 1
Meh...wasn't feeling it.
Video:
This is Saturday's training...
Banded Deadlift #2 Warm-ups:
Mobility Drills
135 x 2
Banded Deadlift #2 Work Sets:
135 x 5
155 x 4
175 x 4
195 x 3
205 x 2
225 x Struggle Set
245 x Struggle Set
255 x Struggle Set
225 x 1
Damn difficult.
Deadlift Work Sets:
385 x 2
425 x 2
475 x 1
Meh...wasn't feeling it.
Video:
M27 W4 Full Body Training
FULL BODY TRAINING - Mesocycle 27 Week 4
Wednesday's training...
Back Squats:
315 x 5
345 x 1
315 x 5
Weighted Dips:
+45 x 6
+60 x 7
+60 x 7
Cable Rows:
110 x 11 x 3
Ab Rollouts:
BW x 12 x 3
Facepulls:
87.5 x 20
Video:
Wednesday's training...
Back Squats:
315 x 5
345 x 1
315 x 5
Weighted Dips:
+45 x 6
+60 x 7
+60 x 7
Cable Rows:
110 x 11 x 3
Ab Rollouts:
BW x 12 x 3
Facepulls:
87.5 x 20
Video:
M27 W4 Squat Training
SQUAT TRAINING - Mesocycle 27 Week 4
Tuesday's training...
Overhead Squats:
155 x 4
155 x 3
Front Squats:
285 x 4
285 x 3
285 x 2
Front Planks:
BW x 60 seconds
BW x 120 seconds
Video:
Tuesday's training...
Overhead Squats:
155 x 4
155 x 3
Front Squats:
285 x 4
285 x 3
285 x 2
Front Planks:
BW x 60 seconds
BW x 120 seconds
Video:
M27 W4 Back Training
Sunday, November 21, 2010
M27 W4 Deadlift Training
DEADLIFT TRAINING - Mesocycle 27 Week 4
Saturday night's workout....
Banded Deadlift #2 Warm-ups:
Mobility Drills
135 x 2
Banded Deadlift #2 Work Sets:
135 x 5
155 x 4
175 x 4
195 x 3
205 x 1
225 x Struggle Set
245 x Struggle Set
225 x 1
Damn difficult.
Deadlift Work Sets:
385 x 2
425 x 2
475 x 2
Damn difficult
Russian Twists:
45 x 8
55 x 8
65 x 8
Dumbbell Swings:
60 x 12 x 2
Video:
Saturday night's workout....
Banded Deadlift #2 Warm-ups:
Mobility Drills
135 x 2
Banded Deadlift #2 Work Sets:
135 x 5
155 x 4
175 x 4
195 x 3
205 x 1
225 x Struggle Set
245 x Struggle Set
225 x 1
Damn difficult.
Deadlift Work Sets:
385 x 2
425 x 2
475 x 2
Damn difficult
Russian Twists:
45 x 8
55 x 8
65 x 8
Dumbbell Swings:
60 x 12 x 2
Video:
Saturday, November 20, 2010
M27 W3 Full Body Training
M27 W3 Squat Training
SQUAT TRAINING - Mesocycle 27 Week 3
Tuesday's training...
Overhead Squats:
135 x 3
155 x 3
155 x 3
Front Squats:
285 x 3
285 x 2
Weighted Dips:
+45 x 6
+60 x 8
+60 x 8
Video:
Tuesday's training...
Overhead Squats:
135 x 3
155 x 3
155 x 3
Front Squats:
285 x 3
285 x 2
Weighted Dips:
+45 x 6
+60 x 8
+60 x 8
Video:
M27 W3 Prehab Training
PREHAB TRAINING - Mesocycle 27 Week 3
Last Sunday's workout:
Banded Push-ups:
2 White Bands x 10 reps x 5 sets
Banded Shrugs:
Blue Band x 12 reps x 5 sets
Band Pull Aparts:
1 White Band (hold at shoulder width with tension) x 20 reps x 5 sets
Plate Halos:
25 lbs x 20 reps x 2 sets
Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets
Static Bar Holds:
275 lbs x 3 seconds
275 lbs x 7 seconds
315 lbs x 3 seconds
315 lbs x FAIL
275 lbs x 8 seconds
275 lbs x 12 seconds
Grip work
Hand Extensions:
2 Bands x 25 reps x 3 sets
Last Sunday's workout:
Banded Push-ups:
2 White Bands x 10 reps x 5 sets
Banded Shrugs:
Blue Band x 12 reps x 5 sets
Band Pull Aparts:
1 White Band (hold at shoulder width with tension) x 20 reps x 5 sets
Plate Halos:
25 lbs x 20 reps x 2 sets
Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets
Static Bar Holds:
275 lbs x 3 seconds
275 lbs x 7 seconds
315 lbs x 3 seconds
315 lbs x FAIL
275 lbs x 8 seconds
275 lbs x 12 seconds
Grip work
Hand Extensions:
2 Bands x 25 reps x 3 sets
Saturday, November 13, 2010
M27 W3 Deadlift Training
DEADLIFT TRAINING - Mesocycle 27 Week 3
Today's workout...Went in feeling kinda bloated...meh...
Banded Deadlift #2 Warm-ups:
Mobility Drills
135 x 2
Banded Deadlift #2 Work Sets:
135 x 5
155 x 4
165 x 4
185 x 2
195 x 2
Damn difficult!!! The #2's pretty much owned me.
Deadlift Work Sets:
345 x 2
415 x 2
475 x 1
Bar felt weightless.
Video:
Today's workout...Went in feeling kinda bloated...meh...
Banded Deadlift #2 Warm-ups:
Mobility Drills
135 x 2
Banded Deadlift #2 Work Sets:
135 x 5
155 x 4
165 x 4
185 x 2
195 x 2
Damn difficult!!! The #2's pretty much owned me.
Deadlift Work Sets:
345 x 2
415 x 2
475 x 1
Bar felt weightless.
Video:
M27 W2 Full Body Training
FULL BODY TRAINING - Mesocycle 27 Week 2
Wednesday's training...
Back Squats:
315 x 5
345 x 1
I wasn't feeling it at all today.
Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 7 + 1
Meh...
Front Planks:
BW x 90 seconds x 2 sets
Video:
Wednesday's training...
Back Squats:
315 x 5
345 x 1
I wasn't feeling it at all today.
Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 7 + 1
Meh...
Front Planks:
BW x 90 seconds x 2 sets
Video:
M27 W2 Squat Training
SQUAT TRAINING - Mesocycle 27 Week 2
Tuesday's training...
Overhead Squats:
45 x 5
95 x 5
Just needed some mobility work...
Front Squats:
255 x 3
285 x 4
285 x 3
285 x 2
Decent...
Weighted Dips:
+45 x 6
+60 x 6
+60 x 6
Plate Pinch Deadlifts:
(2 x 35 plates) x 7 x 3
Tuesday's training...
Overhead Squats:
45 x 5
95 x 5
Just needed some mobility work...
Front Squats:
255 x 3
285 x 4
285 x 3
285 x 2
Decent...
Weighted Dips:
+45 x 6
+60 x 6
+60 x 6
Plate Pinch Deadlifts:
(2 x 35 plates) x 7 x 3
Sunday, November 07, 2010
M27 W2 Press Training
PRESS TRAINING - Mesocycle 27 Week 2
Today's workout.....Had to go to the gym early because of family commitments...it is Diwali after all...
Overhead Press:
165 x 3
185 x 2
185 x 1
Felt very meh....Gonna build on this.
Weighted Pull-ups:
+50 x 5
+50 x 4
+60 x 2
Decent.
Cable Rows:
120 x 13 x 3
Ab Roller:
BW x 12 x 3
Unilateral Lat Pulldowns:
75 x 8 x 3
Facepulls:
87.5 x 15 x 2
Very volume-ish workout lol...
Video:
Today's workout.....Had to go to the gym early because of family commitments...it is Diwali after all...
Overhead Press:
165 x 3
185 x 2
185 x 1
Felt very meh....Gonna build on this.
Weighted Pull-ups:
+50 x 5
+50 x 4
+60 x 2
Decent.
Cable Rows:
120 x 13 x 3
Ab Roller:
BW x 12 x 3
Unilateral Lat Pulldowns:
75 x 8 x 3
Facepulls:
87.5 x 15 x 2
Very volume-ish workout lol...
Video:
Saturday, November 06, 2010
M27 W2 Deadlift Training
Thursday, November 04, 2010
M27 W1 Full Body Training
M27 W1 Squat Training
SQUAT TRAINING - Mesocycle 27 Week 1
Tuesday night...
Front Squats:
255 x 3
285 x 4
315 x 1
Called it a day
Video:
Tuesday night...
Front Squats:
255 x 3
285 x 4
315 x 1
Called it a day
Video:
M27 W1 Conditioning Training
CONDITIONING - Mesocycle 27 Week 1
Sunday's training....
Round 1:
Pistol Squats - +40 x 5
Pull-ups - 12
OHP - 155 x 3
Front Planks - 60 seconds
Round 2:
Pistol Squats - +40 x 5
Pull-ups - 12
OHP - 155 x 4
Front Planks - 60 seconds
Round 3:
Pistol Squats - +40 x 6
Pull-ups - 12
OHP - 155 x 3
Front Planks - 60 seconds
Destroyed me....
Sunday's training....
Round 1:
Pistol Squats - +40 x 5
Pull-ups - 12
OHP - 155 x 3
Front Planks - 60 seconds
Round 2:
Pistol Squats - +40 x 5
Pull-ups - 12
OHP - 155 x 4
Front Planks - 60 seconds
Round 3:
Pistol Squats - +40 x 6
Pull-ups - 12
OHP - 155 x 3
Front Planks - 60 seconds
Destroyed me....
Sunday, October 31, 2010
M27 W1 Deadlift Training
DEADLIFT TRAINING - Mesocycle 27 Week 1
Last night's workout...
Banded Deadlift Warm-ups:
Mobility Drills
185 x 7 <<-- by mistake
135 x 7
235 x 5
Banded Deadlift Work Sets:
315 x 5
345 x 4
385 x 2
405 x Struggle Set 2 reps/attempts
405 x Struggle Set 2 reps/attempts
385 x 1
385 was damn difficult. Grip was a huge issue the first time around.
Deadlift Work Sets:
415 x 2
465 x 1
475 x 1
Difficult work
Dumbbell Swings:
45 x 17 x 3
Video:
Last night's workout...
Banded Deadlift Warm-ups:
Mobility Drills
185 x 7 <<-- by mistake
135 x 7
235 x 5
Banded Deadlift Work Sets:
315 x 5
345 x 4
385 x 2
405 x Struggle Set 2 reps/attempts
405 x Struggle Set 2 reps/attempts
385 x 1
385 was damn difficult. Grip was a huge issue the first time around.
Deadlift Work Sets:
415 x 2
465 x 1
475 x 1
Difficult work
Dumbbell Swings:
45 x 17 x 3
Video:
M26 W4 Condtioning
CONDITIONING - Mesocycle 26 Week 4
Wednesday's workout....Felt like ****. I decided to take it easy. Did all 4 exercises in circuit fashion. Repeated the circuit twice.
Pistol Squats:
+40 x 6
Pull-ups:
13 reps
Front Planks:
BW x 60 seconds
Side Planks:
BW x 30 seconds
Wednesday's workout....Felt like ****. I decided to take it easy. Did all 4 exercises in circuit fashion. Repeated the circuit twice.
Pistol Squats:
+40 x 6
Pull-ups:
13 reps
Front Planks:
BW x 60 seconds
Side Planks:
BW x 30 seconds
M26 W4 Squat Training
SQUAT TRAINING - Mesocycle 26 Week 4
Tuesday's training....I fell off the journal updating bandwagon again...SOOO stupid!
Front Squats:
255 x 3
285 x 3
315 x 1 <<-- Failed on 2nd rep attempt
315 x 1
275 x 3
Damn difficult. I was NOT feeling it right.
Weighted Dips:
+45 x 8
+70 x 4
+45 x 8
OMG This is awesome!!!!
Video:
Tuesday's training....I fell off the journal updating bandwagon again...SOOO stupid!
Front Squats:
255 x 3
285 x 3
315 x 1 <<-- Failed on 2nd rep attempt
315 x 1
275 x 3
Damn difficult. I was NOT feeling it right.
Weighted Dips:
+45 x 8
+70 x 4
+45 x 8
OMG This is awesome!!!!
Video:
Monday, October 25, 2010
M26 W4 Press Training
PRESS TRAINING - Mesocycle 26 Week 4
Yesterday's training
Overhead Press:
165 x 5
185 x 2
185 x 2
165 x 5
185 x 2
This was fantastic! My old 1RM has been 185 for a good 8+ months now. Time to build on this now.
Weighted Pull-ups:
+45 x 5
+70 x 2
+70 x 2
+45 x 5
Another huge success. I was very lucky!
Cable Rows:
120 x 10
130 x 10
130 x 10
Unilateral Lat Pulldowns:
62.5 x 8 x 2
75 x 8 x 2
Pallof Press:
37.5 x 12 x 4
Video:
Yesterday's training
Overhead Press:
165 x 5
185 x 2
185 x 2
165 x 5
185 x 2
This was fantastic! My old 1RM has been 185 for a good 8+ months now. Time to build on this now.
Weighted Pull-ups:
+45 x 5
+70 x 2
+70 x 2
+45 x 5
Another huge success. I was very lucky!
Cable Rows:
120 x 10
130 x 10
130 x 10
Unilateral Lat Pulldowns:
62.5 x 8 x 2
75 x 8 x 2
Pallof Press:
37.5 x 12 x 4
Video:
Sunday, October 24, 2010
M26 W4 Deadlift Training
DEADLIFT TRAINING - Mesocycle 26 Week 4
Great training session. Had Devraj, Lorelli, Bijoy, Kaizzad, Rizwan, Sheru, Rahul....almost everyone.
Banded Deadlift Warm-ups:
Mobility Drills
135 x 5
225 x 5
255 x 5
Banded Deadlift Work Sets:
315 x 4
345 x 3
375 x 3
405 x Struggle Set 2 reps/attempts
405 x Struggle Set 2 reps/attempts
375 x 3
375 x 3
Very difficult. I'm happy with this.
Deadlift Work Sets:
415 x 2
465 x 2
I started chatting with some people and took a 25 minute gap between 415 and 465. So retarded of me...But both sets were good and strong.
Russian Twists:
45 x 10 x 5
Teh Corezzz...
Video:
Great training session. Had Devraj, Lorelli, Bijoy, Kaizzad, Rizwan, Sheru, Rahul....almost everyone.
Banded Deadlift Warm-ups:
Mobility Drills
135 x 5
225 x 5
255 x 5
Banded Deadlift Work Sets:
315 x 4
345 x 3
375 x 3
405 x Struggle Set 2 reps/attempts
405 x Struggle Set 2 reps/attempts
375 x 3
375 x 3
Very difficult. I'm happy with this.
Deadlift Work Sets:
415 x 2
465 x 2
I started chatting with some people and took a 25 minute gap between 415 and 465. So retarded of me...But both sets were good and strong.
Russian Twists:
45 x 10 x 5
Teh Corezzz...
Video:
M26 W3 Full Body Training
Tuesday, October 19, 2010
M26 W3 Squat Training
SQUAT TRAINING - Mesocycle 26 Week 3
Today's workout....Good day at work
Front Squats:
255 x 3
275 x 3
275 x 2 <<-- camera malfunctioned
295 x 1
275 x 3
275 x 1
Worked on the butt wink. The last set was just for that.
Weighted Dips:
+35 x 8
+45 x 6
Very happy. Gonna build on this next session...
Hanging Air Kicks:
BW x 7 x 3
Video:
Today's workout....Good day at work
Front Squats:
255 x 3
275 x 3
275 x 2 <<-- camera malfunctioned
295 x 1
275 x 3
275 x 1
Worked on the butt wink. The last set was just for that.
Weighted Dips:
+35 x 8
+45 x 6
Very happy. Gonna build on this next session...
Hanging Air Kicks:
BW x 7 x 3
Video:
M26 W3 Press Training
PRESS TRAINING - Mesocycle 26 Week 3
Sunday training...
Unilateral Overhead Press:
65 x 5
65 x 5
70 x 4
75 x 2
70 x 5
Weighted Pull-ups:
+35 x 6
+35 x 6
+35 x 6
Total = 18 reps
I need to be more aggressive with these. Enough high rep work. Time to go back to the 50-75 range.
Cable Rows:
120 x 10
130 x 10
130 x 10
Unilateral Lat Pulldowns:
50 x 8
62.5 x 8
62.5 x 11
Swiss Ball Jackknife Pikes:
BW x 10 x 3
Hammer Curls:
50 x 5 x 2
What an awesome session!!!!
Sunday training...
Unilateral Overhead Press:
65 x 5
65 x 5
70 x 4
75 x 2
70 x 5
Weighted Pull-ups:
+35 x 6
+35 x 6
+35 x 6
Total = 18 reps
I need to be more aggressive with these. Enough high rep work. Time to go back to the 50-75 range.
Cable Rows:
120 x 10
130 x 10
130 x 10
Unilateral Lat Pulldowns:
50 x 8
62.5 x 8
62.5 x 11
Swiss Ball Jackknife Pikes:
BW x 10 x 3
Hammer Curls:
50 x 5 x 2
What an awesome session!!!!
Sunday, October 17, 2010
M26 W3 Deadlift Training
DEADLIFT TRAINING - Mesocycle 26 Week 2
Saturday's training was awesome. I almost had the whole gang in the house....Kanishk, Bijoy, Devraj, Lorelli...it was a blast!
Banded Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
225 x 4
255 x 5
Banded Deadlift Work Sets:
315 x 4
345 x 3
345 x 3
375 x 2
375 x 2
The looks that I got were pretty funny lol...This was damn difficult. Next week the approach to this is going to be different. I am going to be working up to a "Struggle Set". What this basically means is that I am going to work up to a weight which I cannot lockout - a weight with which I will struggle when it is at my knees or thereabouts. After this Struggle Set I will reduce the weight and try locking out the reps. The goal is to explode off the floor on each and every set from the get go. Anyway, I'm gonna work up to the Struggle Set, do that for maybe 1 more attempt, reduce the weight, do a bunch of heavy lockouts with the bands on. Then, if I feel good I will take the bands off and do some heavy deads...otherwise I'll pack up.
Deadlift Work Sets:
415 x 2
455 x 1
455 x 1
Decent. Just wanted to get some heavish sets...nothing fancy.
Pistol Squats:
+50 x 5
+50 x 4
Front Planks:
BW x 60 seconds x 3 sets
Video:
Saturday's training was awesome. I almost had the whole gang in the house....Kanishk, Bijoy, Devraj, Lorelli...it was a blast!
Banded Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
225 x 4
255 x 5
Banded Deadlift Work Sets:
315 x 4
345 x 3
345 x 3
375 x 2
375 x 2
The looks that I got were pretty funny lol...This was damn difficult. Next week the approach to this is going to be different. I am going to be working up to a "Struggle Set". What this basically means is that I am going to work up to a weight which I cannot lockout - a weight with which I will struggle when it is at my knees or thereabouts. After this Struggle Set I will reduce the weight and try locking out the reps. The goal is to explode off the floor on each and every set from the get go. Anyway, I'm gonna work up to the Struggle Set, do that for maybe 1 more attempt, reduce the weight, do a bunch of heavy lockouts with the bands on. Then, if I feel good I will take the bands off and do some heavy deads...otherwise I'll pack up.
Deadlift Work Sets:
415 x 2
455 x 1
455 x 1
Decent. Just wanted to get some heavish sets...nothing fancy.
Pistol Squats:
+50 x 5
+50 x 4
Front Planks:
BW x 60 seconds x 3 sets
Video:
Saturday, October 16, 2010
M26 W2 Full Body Training
FULL BODY TRAINING - Mesocycle 26 Week 2
Session took place on Wednesday. It was really good. I realized my mistake for the previous Front Squat session (on Tuesday) had been a lack of mobility drills. That is what my form blew and I kept having that damn buttwink.
Back Squats:
275 x 5
315 x 5
345 x 1
315 x 4
Easy easy easy. I am going to play with 315 and own it. After that, my goal is to hit 365x5 by the end of the year. But right now: I want to own 315.
Pull-ups:
13 + 11 + 11 + 12 = 47 reps
Rope Pull-ups:
6 + 6 + 6 = 18 reps
Total Pull-ups = 47 + 18 = 65
So awesome!!!!!
Video:
Session took place on Wednesday. It was really good. I realized my mistake for the previous Front Squat session (on Tuesday) had been a lack of mobility drills. That is what my form blew and I kept having that damn buttwink.
Back Squats:
275 x 5
315 x 5
345 x 1
315 x 4
Easy easy easy. I am going to play with 315 and own it. After that, my goal is to hit 365x5 by the end of the year. But right now: I want to own 315.
Pull-ups:
13 + 11 + 11 + 12 = 47 reps
Rope Pull-ups:
6 + 6 + 6 = 18 reps
Total Pull-ups = 47 + 18 = 65
So awesome!!!!!
Video:
M26 W2 Squat Training
M26 W2 Press Training
PRESS TRAINING - Mesocycle 26 Week 2
Last Sunday's training.....work is crazy. I need to budget my time better. All weights are in lbs and the format is weight x reps x sets.
Overhead Press:
165 x 4
165 x 4
165 x 4
Decent. Needs work.
Weighted Pull-ups:
+35 x 5
+35 x 6
+35 x 5
Total = 16 reps
Felt very weak.
Dumbbell Rows:
140 x 3
140 x 2
Felt like crap.
Video:
Last Sunday's training.....work is crazy. I need to budget my time better. All weights are in lbs and the format is weight x reps x sets.
Overhead Press:
165 x 4
165 x 4
165 x 4
Decent. Needs work.
Weighted Pull-ups:
+35 x 5
+35 x 6
+35 x 5
Total = 16 reps
Felt very weak.
Dumbbell Rows:
140 x 3
140 x 2
Felt like crap.
Video:
Sunday, October 10, 2010
M26 W2 Deadlift Training
DEADLIFT TRAINING - Mesocycle 26 Week 2
This is Saturday's workout.
Last week of The Singles Scene....
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 @ 92%
475 @ 96%
495 @ 100%
Average Weight = 475 lbs
Average Intensity = 96%
Great workout. 495 was the smoothest EVER. It was really wonderful to have so many strong people there with me: Kanishk, Devraj, Lorelli, Rahul..and ofcourse Sheru!!! :-) I'm going to be doing Banded Deadlifts from next week onwards....Eric's orders and I am excited!!!
Pistol Squats:
+50 lbs x 3 reps
+50 lbs x 4 reps
+50 lbs x 3 reps
+50 lbs x 4 reps
What an awesome start to this!
Video:
This is Saturday's workout.
Last week of The Singles Scene....
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 @ 92%
475 @ 96%
495 @ 100%
Average Weight = 475 lbs
Average Intensity = 96%
Great workout. 495 was the smoothest EVER. It was really wonderful to have so many strong people there with me: Kanishk, Devraj, Lorelli, Rahul..and ofcourse Sheru!!! :-) I'm going to be doing Banded Deadlifts from next week onwards....Eric's orders and I am excited!!!
Pistol Squats:
+50 lbs x 3 reps
+50 lbs x 4 reps
+50 lbs x 3 reps
+50 lbs x 4 reps
What an awesome start to this!
Video:
M26 W1 Full Body Training
FULL BODY TRAINING - Mesocycle 26 Week 1
Last week was hell at work. I worked 14-16 hours for 4 days straight. I'm not bitching. I'm just giving excuses for not updating this log in a week!!!
Well, the bad news doesn't stop here. Last week I couldn't workout 4 times. I went in on Wednesday just to do some basic stuff because I had 45 minutes to train before the gym closed.
Front Squats:
275 lbs x 1 rep
Decided to stop here.
Pull-ups:
12 + 11 + 11 + 12 = 46 reps
Awesomeness
Last week was hell at work. I worked 14-16 hours for 4 days straight. I'm not bitching. I'm just giving excuses for not updating this log in a week!!!
Well, the bad news doesn't stop here. Last week I couldn't workout 4 times. I went in on Wednesday just to do some basic stuff because I had 45 minutes to train before the gym closed.
Front Squats:
275 lbs x 1 rep
Decided to stop here.
Pull-ups:
12 + 11 + 11 + 12 = 46 reps
Awesomeness
M26 W1 Press Training
PRESS TRAINING - Mesocycle 26 Week 1
This is LAST Sunday's training....I know I've been busy as hell this past week and I wanted to
Overhead Press:
165 lbs x 4 reps
175 lbs x 1 rep
175 lbs x 1 rep
155 lbs x 5 reps
Weighted Pull-ups:
+35 lbs x 7 reps
+35 lbs x 7 reps
+35 lbs x 6 reps
+35 lbs x 6 reps
Total = 26 reps
Next update to follow. Too lazy to upload these videos....
This is LAST Sunday's training....I know I've been busy as hell this past week and I wanted to
Overhead Press:
165 lbs x 4 reps
175 lbs x 1 rep
175 lbs x 1 rep
155 lbs x 5 reps
Weighted Pull-ups:
+35 lbs x 7 reps
+35 lbs x 7 reps
+35 lbs x 6 reps
+35 lbs x 6 reps
Total = 26 reps
Next update to follow. Too lazy to upload these videos....
Sunday, October 03, 2010
M26 W1 Deadlift Training
DEADLIFT TRAINING - Mesocycle 26 Week 1
The most difficult week of The Singles Scene....
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 @ 92%
475 @ 96%
495 @ 100%
465 @ 94%
475 @ 96%
475 x 0
455 @ 92%
455 @ 92%
455 @ 92%
455 @ 92%
465 @ 94%
Average Weight = 465 lbs
Average Intensity = 94%
Very good session. 495 was more difficult than last time. Those 4 singles with 455 are actually 2x2 sets because I was running out of time. On the whole it was an awesome session and having Kaizzad and Sheru with Devraj and Lorelli out there was just wonderful.
Standing Crunches on the Lat Pulldown Machine:
77.5 lbs x 12 reps x 3 sets
Video:
The most difficult week of The Singles Scene....
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 @ 92%
475 @ 96%
495 @ 100%
465 @ 94%
475 @ 96%
475 x 0
455 @ 92%
455 @ 92%
455 @ 92%
455 @ 92%
465 @ 94%
Average Weight = 465 lbs
Average Intensity = 94%
Very good session. 495 was more difficult than last time. Those 4 singles with 455 are actually 2x2 sets because I was running out of time. On the whole it was an awesome session and having Kaizzad and Sheru with Devraj and Lorelli out there was just wonderful.
Standing Crunches on the Lat Pulldown Machine:
77.5 lbs x 12 reps x 3 sets
Video:
Thursday, September 30, 2010
M25 W4 Full Body Training + New Template
FULL BODY TRAINING - Mesocycle 25 Week 4
Yesterday's session.
Back Squats:
275 lbs x 4 reps
275 lbs x 4 reps
315 lbs x 3 reps
Progression on this is gonna be slow and steady. It's not a priority lift but I am going to work a little harder at it.
Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 11 reps
BW x 12 reps
Total = 45 reps
Swiss Ball Jackknife Pikes:
BW x 12 reps x 3 sets
Video:
New Template
The new template is going to be similar to this one. I'll be brief.
Saturday: Deadlift Training
I'll be doing my usual Deadlifts, Pistol Squats and Core Training on this day.
Sunday: Upper Body Training
I'll start with Overhead Presses, graduate onto Weighted Pull-ups, Dumbbell Rows, Cable Rows and Core Training.
Tuesday: Squat Training
Front Squats, Front Squats and more Front Squats. That and Core Training.
Wednesday: Full Body Training
Back Squats - I'm slowly getting into this. I'll be keeping the volume low and build on it with time. Unilateral OHP, Bodyweight Pull-ups and Core Training.
This will start from this coming Saturday
Yesterday's session.
Back Squats:
275 lbs x 4 reps
275 lbs x 4 reps
315 lbs x 3 reps
Progression on this is gonna be slow and steady. It's not a priority lift but I am going to work a little harder at it.
Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 11 reps
BW x 12 reps
Total = 45 reps
Swiss Ball Jackknife Pikes:
BW x 12 reps x 3 sets
Video:
New Template
The new template is going to be similar to this one. I'll be brief.
Saturday: Deadlift Training
I'll be doing my usual Deadlifts, Pistol Squats and Core Training on this day.
Sunday: Upper Body Training
I'll start with Overhead Presses, graduate onto Weighted Pull-ups, Dumbbell Rows, Cable Rows and Core Training.
Tuesday: Squat Training
Front Squats, Front Squats and more Front Squats. That and Core Training.
Wednesday: Full Body Training
Back Squats - I'm slowly getting into this. I'll be keeping the volume low and build on it with time. Unilateral OHP, Bodyweight Pull-ups and Core Training.
This will start from this coming Saturday
M25 W4 Squat Training
SQUAT TRAINING - Mesocycle 25 Week 4
This was Tuesday's workout. I had 45 minutes to train.
Front Squats:
275 lbs x 2 reps
295 lbs x 1 rep
275 lbs x 3 reps
275 lbs x 2 reps
275 lbs x 2 reps
285 lbs x 1 rep
I'm not continuing with Brad Gillingham's cycle. I'm going to be training by feel from here on out.
Video:
This was Tuesday's workout. I had 45 minutes to train.
Front Squats:
275 lbs x 2 reps
295 lbs x 1 rep
275 lbs x 3 reps
275 lbs x 2 reps
275 lbs x 2 reps
285 lbs x 1 rep
I'm not continuing with Brad Gillingham's cycle. I'm going to be training by feel from here on out.
Video:
M25 W4 Back Training
M25 W4 Deadlift Training
DEADLIFT TRAINING - Mesocycle 25 Week 4
It's been one hell of a week.....I'm gonna post all 4 workouts and the new template one by one.
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 lbs @ 92%
475 lbs @ 96%
495 lbs @ 100%
475 lbs @ 96%
485 lbs @ 98%
Average Weight = 477 lbs
Average Intensity = 96%
Very good session.
Dips:
BW x 20 reps
wowzer lol...
Video:
It's been one hell of a week.....I'm gonna post all 4 workouts and the new template one by one.
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 lbs @ 92%
475 lbs @ 96%
495 lbs @ 100%
475 lbs @ 96%
485 lbs @ 98%
Average Weight = 477 lbs
Average Intensity = 96%
Very good session.
Dips:
BW x 20 reps
wowzer lol...
Video:
Thursday, September 23, 2010
M25 W3 Press Training
PRESS TRAINING
Bench Press:
185 lbs x 6 reps
195 lbs x 6 reps
205 lbs x 3 reps
215 lbs x 1 rep
185 lbs x 6 reps
Called it quits.
I am going to stop working out 4 days in a row. From next Mesocycle, my template is going to be revised. I need to sit and think about some of my exercise groupings but other than that I am set.
Videos....First, Deadlift Training:
Next...the rest of the week all put together neatly:
M25 W3 Squat Training
SQUAT TRAINING:
Front Squats:
305 lbs x 1 rep @ 97%
265 lbs x 3 reps x 5 sets @ 82.5%
I am going to be ditching this Gillingham cycle. **** this. I am just going to go by feel on Front Squats from here on out. What I will be doing is somewhat structured though. I will try for a relative max every session. Then I will take 90% of that work upwards from there. Singles, Doubles, Triples, whatever. I will do a decent amount of work in that range.
Back Squats:
275 lbs x 3 reps x 5 sets
315 lbs x 1 rep
I need to learn to squat properly. So what I will be doing is SDT Progression on this. I will start with a low base volume and work from there.
Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets
Plate Pinches:
2 plates of 10 lbs each x 30 seconds x 2 sets
This practice of 30 second holds will be stopped as per Joe's instructions. It is time to hold for ~10 seconds with heavier weight.
Lastly, on Tuesday...
M25 W3 Back Training
BACK TRAINING
Weighted Pull-ups:
+35 lbs x 6 + 6 + 5 + 5 + 4 + 4 = 30 reps
Dumbbell Rows:
140 lbs x 6 + 7 + 8 = 21 reps
Zavickas Press:
135 lbs x 5 reps
145 lbs x 3 reps
145 lbs x 2 reps
You guys absolutely HAVE to give this exercise a shot.
Cable Rows:
120 lbs x 12 reps x 3 sets
100 lbs x 15 reps
Side Planks:
BW x 30 seconds x 2 sets
Monday brought: Squats...
Weighted Pull-ups:
+35 lbs x 6 + 6 + 5 + 5 + 4 + 4 = 30 reps
Dumbbell Rows:
140 lbs x 6 + 7 + 8 = 21 reps
Zavickas Press:
135 lbs x 5 reps
145 lbs x 3 reps
145 lbs x 2 reps
You guys absolutely HAVE to give this exercise a shot.
Cable Rows:
120 lbs x 12 reps x 3 sets
100 lbs x 15 reps
Side Planks:
BW x 30 seconds x 2 sets
Monday brought: Squats...
Wednesday, September 22, 2010
M25 W3 Deadlift Training
DEADLIFT, BACK, SQUAT and PRESS Training - Mesocycle 25 Week 3
This has been an emotional roller-coaster of a week for me.....I'm sorry for taking so long to update this but **** happens I guess.
I'll start with Deadlift Training:
DEADLIFT TRAINING
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 lbs x 2 reps @ 92%
495 lbs x 1 rep @ 100% <<-- Relative Max for this training session
505 lbs x FAIL
505 lbs x FAIL
475 lbs x 1 rep @ 96%
475 lbs x FAIL
Called it quits. My mind was playing games with me. Also, I was an idiot for doing thoracic extensions of a barbell. My back is in pain till today. So stupid of me!
Anyway:
Average Weight = 470 lbs
Average Intensity = 94.9%
Pistol Squats:
40 lbs x 3 reps x 3 sets
I'll post all videos at the end..This is it. Up next, Back...
This has been an emotional roller-coaster of a week for me.....I'm sorry for taking so long to update this but **** happens I guess.
I'll start with Deadlift Training:
DEADLIFT TRAINING
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 lbs x 2 reps @ 92%
495 lbs x 1 rep @ 100% <<-- Relative Max for this training session
505 lbs x FAIL
505 lbs x FAIL
475 lbs x 1 rep @ 96%
475 lbs x FAIL
Called it quits. My mind was playing games with me. Also, I was an idiot for doing thoracic extensions of a barbell. My back is in pain till today. So stupid of me!
Anyway:
Average Weight = 470 lbs
Average Intensity = 94.9%
Pistol Squats:
40 lbs x 3 reps x 3 sets
I'll post all videos at the end..This is it. Up next, Back...
Sunday, September 19, 2010
M25 W2 Press Training
PRESS TRAINING - Mesocycle 25 Week 2
Tuesday's workout....So I went into the gym not wanting to train. I was just too exhausted from work.
BUT, I went in anyway and I decided to do a circuit. Overhead Press @ 165, Pull-ups @ BW and Unilateral OHP @ 65. I am not going to group the exercises together but keep in mind that each set is part of the circuit. The video has all 4 circuits.
Overhead Press:
165 lbs x 5 reps
165 lbs x 4 reps
165 lbs x 3 reps
165 lbs x 2 reps
Total Reps = 14
BodyWeight Pull-ups:
10 reps
11 reps
10 reps
10 reps
Total Reps = 41
Unilateral Overhead Press:
65 lbs x 5 reps
65 lbs x 5 reps
65 lbs x 5 reps
65 lbs x 5 reps
Total Reps = 20
Front Planks:
BW x 60 seconds x 3 sets
Video:
Tuesday's workout....So I went into the gym not wanting to train. I was just too exhausted from work.
BUT, I went in anyway and I decided to do a circuit. Overhead Press @ 165, Pull-ups @ BW and Unilateral OHP @ 65. I am not going to group the exercises together but keep in mind that each set is part of the circuit. The video has all 4 circuits.
Overhead Press:
165 lbs x 5 reps
165 lbs x 4 reps
165 lbs x 3 reps
165 lbs x 2 reps
Total Reps = 14
BodyWeight Pull-ups:
10 reps
11 reps
10 reps
10 reps
Total Reps = 41
Unilateral Overhead Press:
65 lbs x 5 reps
65 lbs x 5 reps
65 lbs x 5 reps
65 lbs x 5 reps
Total Reps = 20
Front Planks:
BW x 60 seconds x 3 sets
Video:
M25 W2 Squat Training
SQUAT TRAINING - Mesocycle 25 Week 2
Playing catch-up with my log lol....
Front Squats:
295 lbs x 1 rep @ 92.5%
265 lbs x 3 reps x 5 sets @ 82.5%
Pretty darn difficult!
Called it a day on Monday...too late to the gym to do anything more..
Video:
Playing catch-up with my log lol....
Front Squats:
295 lbs x 1 rep @ 92.5%
265 lbs x 3 reps x 5 sets @ 82.5%
Pretty darn difficult!
Called it a day on Monday...too late to the gym to do anything more..
Video:
Wednesday, September 15, 2010
M25 W2 Full Body Training
Sunday, September 12, 2010
M25 W2 Deadlift Training*
DEADLIFT TRAINING - Mesocycle 25 Week 2
This is Saturday night's training. All of us except for Kanishk were there: Devraj, Bijoy, Me, Lorelli and even Kaizzad made an appearance!
Since I had made the amateur and silly mistake of training last week when I was sick, this was Week 1 of The Singles Scene.
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 lbs x 2 reps @ 91%
495 lbs x 1 rep @ 99%
495 lbs x 1 rep @ 99%
475 lbs x 1 rep @ 95%
475 lbs x 1 rep @ 95%
455 lbs x 1 rep @ 91%
Total Singles = 7
Average Weight = 472 lbs
Average Intensity = 94.4%
Difficult workout. I need to focus more next time. My set-up was meh coz I got lazy I guess......I was extremely nervous and anxious. I will do better next time.
Overhead Squats:
135 lbs x 3 reps
165 lbs x 2 reps
185 lbs x 1 rep
Awesome.
Banded Pull Throughs:
2 Whites + 1 Black x 13 reps x 3 sets
Russian Twists:
50 lbs x 10 reps x 4 sets
Video from Today's Session:
Last week's training recap for all Ground Up Strength members from India:
This is Saturday night's training. All of us except for Kanishk were there: Devraj, Bijoy, Me, Lorelli and even Kaizzad made an appearance!
Since I had made the amateur and silly mistake of training last week when I was sick, this was Week 1 of The Singles Scene.
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 lbs x 2 reps @ 91%
495 lbs x 1 rep @ 99%
495 lbs x 1 rep @ 99%
475 lbs x 1 rep @ 95%
475 lbs x 1 rep @ 95%
455 lbs x 1 rep @ 91%
Total Singles = 7
Average Weight = 472 lbs
Average Intensity = 94.4%
Difficult workout. I need to focus more next time. My set-up was meh coz I got lazy I guess......I was extremely nervous and anxious. I will do better next time.
Overhead Squats:
135 lbs x 3 reps
165 lbs x 2 reps
185 lbs x 1 rep
Awesome.
Banded Pull Throughs:
2 Whites + 1 Black x 13 reps x 3 sets
Russian Twists:
50 lbs x 10 reps x 4 sets
Video from Today's Session:
Last week's training recap for all Ground Up Strength members from India:
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