M21 W2 Deadlift Training

Deadlift Training
Mesocycle 21 - Week 2

Beginning Thoughts:

I have a massive exam tomorrow...the first of the last exams I'll ever take at Trinity University...I need to get an A.

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 7 reps
295 lbs x 4 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlifts:
425 lbs x 3 reps
435 lbs x 2 reps
445 lbs x 1 reps
455 lbs x 3 reps
465 lbs x 1 rep
475 lbs x 1 rep
Several things went wrong here..Firstly, I have a disgusting habit of biting my calluses and I tore 2 of them off today which lead to my grip sucking on each and every rep (you can actually see my hesitation at the start of quite a few reps and sets). Secondly, I am squatting too much. It's causing my body to be sore for more than 2 days and it is adversely affecting my performance. It won't be an issue once I graduate because then I will be on an 8 day rotation which will enable PLENTY of recovery time. But for now it's becoming hazardous. Lastly, I was way off my groove. Not good.

Pistol Squats:
Skipped

Weird Ab Exercise:
Skipped

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

I hope everyone's had a good week. Thanks for reading! 

M21 W1 Press Training

Press Training
Mesocycle 21 - Week 1

Beginning Thoughts:

I was going to skip training today but decided at the very last minute to stop being a wanker. I have been working on this 15 page Econ report for 2 days now and I wanted to complete it before I hit the gym. I did manage to do that and only after I had proof read the whole report did I decide to leave. But, I had like an hour to lift. So, I modified my training and did a Shoulder Medley. Medley is a fancy way of saying Circuit so I'm gonna use that instead. So....I decided to do Banded OHP, Unilateral OHP and Side Lateral Raises back to back.

Workout:

Banded Overhead Press:
Medley 1 = 135 lbs x 6 reps
Medley 2 = 135 lbs x 5 reps
Medley 3 = 135 lbs x 4 reps
Medley 4 = 155 lbs x 1 rep
The first 3 Medleys were really good. However, the 4th went to ****. My shoulders were fried after the first 3 Medleys...

Unilateral Overhead Press:
Medley 1 = 65 lbs x 3 reps
Medley 2 = 65 lbs x 3 reps
Medley 3 = 65 lbs x 3 reps
Medley 4 = 40 lbs x 10 reps

Side Lateral Raises:
Medley 1 = 12.5 lbs x 10 reps
Medley 2 = 12.5 lbs x 10 reps
Medley 3 = 12.5 lbs x 10 reps
Medley 4 = 7.5 lbs x 10 reps

Facepulls:
80 lbs x 15 reps
90 lbs x 15 reps
90 lbs x 15 reps
100 lbs x 15 reps

Cable Wood Chops:
37.5 lbs x 12 reps x 3 sets

Videos:

All 4 Shoulder Medleys and Facepulls:

Overall Impression:

I weighed myself today. 205 lbs....WTF....eating less than 2000 calories is destroying me...2 weeks ago I weighed in at 195 lbs lol...WTF indeed. Time to start eating right. More food and good quality food.

M21 W1 Squat Training

Squat Training
Mesocycle 21 - Week 1

Beginning Thoughts:

Just got back from the gym...I'm pretty destroyed.

Workout:

Overhead Squats:
115 lbs x 5 reps
135 lbs x 4 reps
145 lbs x 3 reps
155 lbs x 1 rep
I need to work on technique more. For some reason my left arm just doesn't lockout the weight at the grip width I using. I think I'll wear elbow sleeves next time. Weird that my elbows are playing games with me.

Front Squats:
235 lbs x 5 reps
250 lbs x 4 reps
265 lbs x 2 reps
275 lbs x 2 reps
Decent work..

Back Squats:
275 lbs x 5 reps
285 lbs x 4 reps
295 lbs x 2 reps
315 lbs x 2 reps
Some of the reps may not have been "A2G" which is fine with me. I hate back squats but I've found they're useful in improving my Front Squats and vice versa.

Anderson Half Back Squats:
315 lbs x 3 reps
325 lbs x 1 rep
Will increase volume next week..

Russian Twists:
25 lbs x 7 reps
35 lbs x 6 reps
35 lbs x 8 reps
These are kinda difficult and I felt them in my lower abs really hard - not that you can really "isolate" your lower abs.

Videos:

Four Squat Workout:

Overall Impression:

I'm writing a 15 page Intermediate Macroeconomic paper on the current crisis of the PIIGS: Portugal, Ireland, Italy and Spain. Very interesting...I feel so exhausted though!!!

Diet has been very bad. Graduation is close which means final exams are literally one week away so right now my diet isn't very high up on my priority list. However, I am keeping my protein intake pretty high. Hopefully I will be able to lose some weight over the next few weeks.

My goal in terms of physique is to drop down to the 185-190 range. I doubt it will happen anytime soon but I intend on getting it done by November.

I hope everyone's had a good weekend. I went and saw "The Losers" on Saturday night. Awesome movie. I love movies like that because everyone knows it's a ****ty plot: the makers, the audience, the actors, everyone! You just gotta revel in that fact hahaha!!! 

M21 W1 Back Training

Back Training
Mesocycle 21 - Week 1

Beginning Thoughts:

Bad idea to go do this within 24 hours of my Deadlift Training....

Workout:

BodyWeight Pull-ups:
BW x 14 reps
BW x 11 reps
BW x 7 reps
Total = 32 reps
Terrible..

Dumbbell Rows:
120 lbs x 5 reps
120 lbs x 6 reps

Cable Wood Chops:
27.5 lbs x 12 reps
32.5 lbs x 12 reps
37.5 lbs x 12 reps
42.5 lbs x 12 reps

Videos:

Pull-ups and Rows:

Overall Impression:

Time to rest...

M21 W1 Deadlift Training

Deadlift Training
Mesocycle 21 - Week 1

Beginning Thoughts:

Just got back from the gym....I've had a really decent week. Next week is gonna be hell though. LOTS of assignments plus I have a huge 15 page paper due on Tuesday which I have yet to begin.

Workout:

Deadlift Warm-up:
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

Deadlifts:
425 lbs x 3 reps
435 lbs x 2 reps
445 lbs x 2 reps
445 lbs x 1 rep
465 lbs x 2 reps
After last week's Singles Session, I had to do some Quality Volume Training. This basically means you do 1-3 reps per set, start with 85% of your max (in this particular case) and you make small increments in weight while maintaining as much quality as you can. That is why after the 2nd rep with 465 I decided to call it quits.

Pistol Squats:
3 + 3 + 2 = 8 reps
Practice makes perfect and right now I need a LOT of practice.

Weird Ab Exercise:
BW x 7 reps
BW x 6 reps
BW x 7 reps

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts, Pistol Squats and Weird Ab Exercise:

Overall Impression:

Looking forward to an enjoyable Friday!!! 

I hope everyone's had a good week. Thanks for reading!!!

M20 W4 Squat Training

Squat Training
Mesocycle 20 - Week 4

Beginning Thoughts:

Just got back from the gym. Terrible day in terms of diet. In terms of performance it was stellar.

Workout:

Overhead Squats:
135 lbs x 3 reps
155 lbs x 2 reps
It's been so long since I've done this exercise!! My shoulders are getting adjusted to the lift so I think in a couple of weeks I should be more smooth with the 155-175 range.

Front Squats:
235 lbs x 5 reps
255 lbs x 3 reps
285 lbs x 1 rep
315 lbs x 1 rep
I did remember to bring my video camera this time...I just wanted to see if I could hit 315. Next week onwards I'm gonna work within the 90-100% range for one single and then do doubles in the 80-90% range.

Back Squats:
315 lbs x 2 reps
315 lbs x 2 reps
325 lbs x 1 rep
This lift feels so alien to me....

Anderson Half Front Squats:
325 lbs x 1 rep
325 lbs x 1 rep
I thought this was gonna be easy as pie...Boy was I wrong!

Front Planks with Alternating Raised Arm and Leg:
BW x 60 seconds x 2 sets
Destroyed me. I hate anything timed because it becomes so mundane and 100% of the battle is in the mind and with my ADD I cannot concentrate on nothing for that long!!!!!

Videos:

Four Squat Workout:

Overall Impression:

Very tiring workout...but I am very pleased with the results!

I am gonna do this Four Squat Workout from now on out. I will gradually increase density over the next few weeks but I am going to be running a small cycle for Front Squats too. I won't be hitting 315 for quite a while...

All in all it's been a good weekend. I hope y'all have had fun too. Thanks for reading!

M20 W4 Back Training

Back Training
Mesocycle 20 - Week 4

Beginning Thoughts:

Yesterday's workout...

Workout:

BodyWeight Pull-ups:
BW x 15 reps
BW x 11 reps
BW x 11 reps
BW x 9 reps
Total = 46 reps
It's been 3 weeks since I last did these. I beat my previous numbers by 2 reps but I think my goal to reach 50 reps in 4 sets may not happen for a while..

Weighted Pull-ups:
BW + 20 lbs x 2 reps
BW + 30 lbs x 2 reps
BW + 50 lbs x 1 rep
BW + 20 lbs x 4 reps
Total = 9 reps
Tiring....

Cable Rows:
180 lbs x 10 reps x 3 sets

Russian Twists:
25 lbs x 6 reps x 4 sets

Facepulls:
90 lbs x 15 reps
110 lbs x 12 reps

Videos:

BodyWeight Pull-ups, Weighted Pull-ups, Russian Twists and Facepulls:

Overall Impression:

Tiring workout....Doing 2 variations of pull-ups pretty much torched my back.

In other news: I saw Death at a Funeral last night. I haven't seen the British Version but the new movie was pretty funny. I liked it.

Hope everyone's having a good weekend! 

M20 W4 Deadlift Training

Deadlift Training
Mesocycle 20 - Week 4

Beginning Thoughts:

Was running on 4 hours of sleep. I had a miserable week. Tuesday was a massive Accounting exam. Wednesday was a 5 page paper on comparing Mary Daly and Stanley Hauerwas on a religious basis. Thursday (today) was me writing a 15 page report for my Business Capstone Seminar class. It was supposed to be a group project but you know it goes with groups...To top it off, I have a 4 page report on a historical review of King Louis XIV through Monsesquieu's "Persian Letters"...

So..running on 4 hours of sleep this is what went down:

Workout:

Deadlift Warm-up:
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 2 reps
415 lbs x 2 reps

Deadlift Singles @ > 90% of 1RM:
455 lbs @ 96%
480 lbs @ 101%
500 lbs @ 105%
Summary:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Week 3 = 10 Singles = Average Weight @ 451.5 lbs
Week 4 = 3 Singles = Average Weight @ 476.7 lbs
Finally got 500 lbs!!! My friends rib on me calling me a "Jiggly". When you watch the 500 clip you guys will see why they call me that.....there is not one molecule (literally) of fat on my body which does not uncontrollably jiggle when I Deadlift this heavy!!! ahhaa...all in all I'm please with this workout. The last time I ran a 4 week singles cycle ended on December 18th. I set a new relative max on Deadlifts at the time of 475 lbs. So in roughly 4 months or 16 weeks I've gained 25 lbs. That roughly 1.5625 lbs per week. As always, major props to Eric Troy from Ground Up Strength for his guidance and help. The next goal for Deadlifts is to chase 525 lbs.

Pistol Squats:
3 + 5 = 8 reps
I need to do these more often because I've really lost practice.

Weird Ab Exercise:
BW x 5 reps x 2 sets

Cable Wood-Chops:
32.5 lbs x 12 reps x 3 sets

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts, Pistol Squats and Core Training:

Overall Impression:

I hope everyone's had a good week.

Thanks for reading and I hope y'all have a great Friday!! 

M20 W3 Squat Training

Squat Training
Mesocycle 20 - Week 3

Beginning Thoughts:

I am such a genius: I forgot to bring my camera on the one day I really should have. How awesome!

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
295 lbs x 1 rep
315 lbs x 1 rep
Wow...I am so psyched about a 315 Front Squat!!!! Next week I got to repeat something like this and I might hit 315 again so I will definitely record the lift.

Weird Ab Exercise:
BW x 7 reps x 3 sets

Grip Training:
Walmart Gripper = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 1 rep x 1 set
HG 150 = 2 reps x 2 sets
Hand Extensions = 2 bands x 20 reps x 3 sets
My left hand was hurting a lot. I dunno why though...just some muscular pain. It'll go hopefully.

Videos:

Check back next week...

Overall Impression:

Hell week is about to begin. I hope everyone had a good weekend and thanks for reading!!!

M20 W3 Press Training

Press Training
Mesocycle 20 - Week 3

Beginning Thoughts:

This is yesterday's training.

Workout:

Banded Overhead Press:
155 lbs x 2 reps x 4 sets
165 lbs x 1 rep

Dumbbell Rows:
120 lbs x 7 reps
120 lbs x 9 reps
120 lbs x 11 reps

Unilateral Overhead Press:
70 lbs x 5 reps x 3 sets

Cable Rows:
180 lbs x 12 reps x 3 sets

Jackknife Pikes on a Swiss Ball:
BW x 10 reps x 3 sets

Side Lateral Raises:
15 lbs x 10 reps x 3 sets

supset with

Inverted Rows:
BW x 10 reps x 3 sets

Videos:

Banded Overhead Press, Dumbbell Rows, Unilateral Overhead Press, Side Lateral Raises and Inverted Rows:

Overall Impression:

Ate like a beast last night. We went to bowl and it was my third time bowling ever....I scored an average of 110. Hmmm...Not that awesome but not that bad for my third time ever, right?

Hope everyone's had a good weekend!

M20 W3 Deadlift Training

Deadlift Training
Mesocycle 20 - Week 3

Beginning Thoughts:

Just got back from the gym. Very tiring workout.

Workout:

Deadlift Warm-up:
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 2 reps
415 lbs x 2 reps

Deadlift Singles @ > 90%:
455 lbs @ 96%
475 lbs @ 100%
475 lbs @ 100%
455 lbs @ 96%
455 lbs @ 96%
455 lbs @ 96%
455 lbs @ 96%
430 lbs @ 90%
430 lbs @ 90%
430 lbs @ 90%
Summary:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Week 3 = 10 Singles = Average Weight @ 451.5 lbs
Felt goooooood.....

Pistol Squats:
Skipped. Gym was already closed and I was thrown out by Campus Security lol...

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Been a decent week. Next week is gonna be hell with 4 exams and papers and what not....Arg...not looking forward to that one bit.

On a good note: I have been watching Dexter and Prison Break. I know I'm late on the scene but I've finished Season 1 and 2 of Dexter (watching Season 3 right now) and I'm in the process of watching Season 2 of Prison Break. The good thing about PB is that it doesn't allow you to get bored. It's got things going on all the time. I love shows like that. Similar shows which have so many overlapping stories and facades created by characters, etc are The Shield and Sons of Anarchy.

I hope y'all have had a good week. Thanks for reading and have a wonderful weekend! 

M20 W2 Squat Training

Squat Training
Mesocycle 20 - Week 2

Beginning Thoughts:

This is Monday's training. I have been too lazy to update it lol...

Diet has been awesome though. Getting in all my protein which is step 1 in the right direction. 250-260 grams per day.

Workout:

Front Squats:
I warmed up for this but then realized that I shouldn't do heavy front squats 2 days prior to deads....so I called it quits and hopped over to do some metabolic conditioning.

Metabolic Conditioning for 2 rounds:
Unilateral Press and Lunge = 40 lbs x 6 reps
Renegade Rows = 40 lbs x 6 reps
Kettlebell Swings = 55 lbs x 12 reps
Dumbbell Windmills = 30 lbs x 10 reps
Destroyed me.

Facepulls:
90 lbs x 15 reps x 3 sets

Videos:

Metabolic Conditioning:

Overall Impression:

This workout was kinda meh...I'm gonna be starting a new front squat percentage based cycle come next week. Not completely sure about it as yet but it's gonna involve moving more weight.

M20 W2 Press Training

Press Training
Mesocycle 20 - Week 2

Beginning Thoughts:

Just got done working out...

Workout:

Banded Overhead Press:
155 lbs x 2 reps @ 94%
155 lbs x 2 reps @ 94%
165 lbs x 1 rep @ 100%
155 lbs x 2 reps @ 94%
The goal was to hit 3 doubles above 90% of my max plus one single at 100%. Next week the goal is to hit 4 doubles. I'm gonna slowly increase the volume to 7 doubles hopefully.

Incline Crazy Bell Bench Press:
185 lbs x 4 reps x 3 sets
This was hard but I'm damn proud of myself for following through on this.

Side Lateral Raises:
12.5 lbs x 15 reps x 3 sets
I need to be careful with this exercise because of my shoulder injuries.

Superset

Inverted Rows:
BW x 15 reps x 3 sets
The pump I got from this super set is unbelievable.

Side Plank Rows:
BW x 30 seconds x 3 sets

Videos:

A little of everything:

Overall Impression:

I haven't eaten anything save 3 scoops of whey first thing in the morning and then my usual 2 scoops of Whey + 2 scoops of Dex during my workout...

My diet has been really good over the last 2 weeks. The last few days I've intentionally tried to keep myself eating clean but over the last 2 weeks I have managed to go from 205 lbs to 195 lbs. I know it's not water weight because when I weighed myself today at 195 lbs I was bloated like a pig and constipated as hell lol...

M20 W2 Back Training

Back Training
Mesocycle 20 - Week 2

Beginning Thoughts:

This is yesterday's workout..

Workout:

Weighted Pull-ups:
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 2 reps
Total = 10 reps
Decent.

Dumbbell Rows:
120 lbs x 5 reps
120 lbs x 7 reps
120 lbs x 9 reps
This was pretty difficult.

Cable Rows:
180 lbs x 12 reps
200 lbs x 10 reps
220 lbs x 5 reps
180 lbs x 12 reps

Weird Ab Exercise:
BW x 5 reps x 3 sets

Pallof Press:
47.5 lbs x 12 reps x 3 sets

Videos:

Pull-ups, Rows and Core Training:

Overall Impression:

I wish I had more time because I would've liked to do some inverted rows. Oh well...next week 

M20 W2 Deadlift Training

Deadlift Training
Mesocycle 20 - Week 2

Beginning Thoughts:

Tonight's training...

Workout:

Deadlift Singles @ > 90%:
455 lbs @ 96%
475 lbs @ 100%
455 lbs @ 96%
455 lbs @ 96%
455 lbs @ 96%
So, to recap:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Next week is gonna be tres difficult with 10 singles. Should be quite an experience...

Pistol Squats:
3 + 3 = 6 reps
Was running out of time. Didn't record these.

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Mobility Drills:


Deadlifts:

Overall Impression:

Have a good weekend, everyone!