M22 W2 Squat Training

Squat Training
Mesocycle 22 - Week 2

Beginning Thoughts:

Just worked out..

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 4 reps
155 lbs x 3 reps

Front Squats:
225 lbs x 5 reps
245 lbs x 3 reps
265 lbs x 2 reps
295 lbs x 1 rep

Back Squats:
295 lbs x 3 reps
295 lbs x 3 reps
315 lbs x 2 reps

Anderson Half Squats:
315 lbs x 4 reps
315 lbs x 4 reps
345 lbs x 4 reps

Swiss Ball Jackknife Pikes:
BW x 8 reps x 4 sets

Videos:

Everything:

Overall Impression:

Very tiring workout....

M22 W2 Back Training

Back Training
Mesocycle 22 - Week 2

Beginning Thoughts:

Just got back...

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 3 reps

Chest Supported Rows:
160 lbs x 3 reps
180 lbs x 3 reps
200 lbs x 3 reps
180 lbs x 3 reps
180 lbs x 3 reps

High Cable Rows:
75 kgs x 10 reps
75 kgs x 10 reps
80 kgs x 8 + 2 reps
70 kgs x 12 reps
70 kgs x 10 reps

V-Grip Chin-ups:
BW x 6 reps x 2 sets

Russian Twists aka Landmines:
45 lbs x 8 reps x 3 sets

Facepulls:
45 kgs x 15 reps
40 kgs x 15 reps

Hammer Curls:
20 kgs x 8 reps x 1 set

Videos:

nothing special

Overall Impression:

Tomorrow is squat day.

M22 W2 Deadlift Training

Deadlift Training
Mesocycle 22 - Week 2

Beginning Thoughts:

Last night's workout..

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:
415 lbs x 3 reps
435 lbs x 2 reps
455 lbs x 1 rep
****ing miserable workout. I really hate this. Second terrible workout in a row and there are yet many more to come. So whats the problem here? Y'all can see this in the video but here's the simple list:
1. The barbell is not an olympic bar and is much thinner therefore its a pain to hold
2. The barbell has no knurling except towards the very end
3. The plates are triangular in shape so whenever they land they're at an awkward angle
4. The plates are smaller than the normal 45 cm diameter plates I am used to working out with

Pistol Squats:
6 + 7 = 13 reps

Ab Roller:
BW x 10 reps x 5 sets

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

This is very frustrating...

M22 W1 Press Training

Press Training
Mesocycle 22 - Week 1

Beginning Thoughts:

This is last night's workout....

Workout:

Banded Overhead Press:
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 1 rep
135 lbs x 4 reps
It's been too long a break to expect my work capacity to remain the same. I'll improve on this next time...

Pull-ups:
BW x 12 reps
BW x 10 reps
BW x 10 reps
BW x 10 reps
Total = 42 reps

Close Grip Bench Press with Crazy Bells:
165 lbs x 5 reps
185 lbs x 5 reps
195 lbs x 4 reps
195 lbs x 2 reps
The first set of 195 involved the 4th rep being a true grinder. You'll see it in the video: it took ages to move the bar. On the very last set, I failed on the 3rd rep lol...

Cable Wood Chops:
15 kgs x 12 reps
17.5 kgs x 14 reps
20 kgs x 12 reps

Videos:

Banded OHP, Pull-ups and Close Grip Bench Press with Crazy Bells:

Overall Impression:

Decent session. I'm sore as hell from Saturday's Squat Training. I hope the next 2 days of rest help in the healing..

M22 W1 Squat Training

Squat Training
Mesocycle 22 - Week 1

Beginning Thoughts:

This is yesterday's workout. I felt pretty decent going into it.

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 3 reps
155 lbs x 1 rep
The set with 145 lbs because a rest paused set lol. I leaned too far forward on the 2nd rep and the bar crashed into the safety bars. So I had to reset it and do the last 2 reps separately. I'll get better as I do this more often.

Front Squats:
205 lbs x 5 reps
235 lbs x 4 reps
255 lbs x 3 reps
275 lbs x 2 reps
This was really good.

Back Squats:
275 lbs x 5 reps
295 lbs x 3 reps
315 lbs x 2 reps
I still hate back squats but they felt good.

Anderson Half Squats:
315 lbs x 5 reps
345 lbs x 3 reps
345 lbs x 3 reps

Swiss Ball Jackknife Pikes:
BW x 8 reps x 4 sets

Videos:

Everything:

Overall Impression:

Today (Sunday) is going to be a rest day. I am sore as hell from this workout and I am glad to be taking an off. If I didn't mention this earlier, I am on a new layout:

Day 1: Deadlift Training - Basically doing Deadlifts, Pistol Squats and Core Training

Day 2: Off

Day 3: Back Training - Weighted Pull-ups, Chest Supported Rows (till I get adjustable dumbbell handles made for me), High Cable Rows, Facepulls, etc etc

Day 4: Squat Training - 4 different Squat variations plus some Core Training

Day 5: Off/Grip Training every other week - just gripper action

Day 6: Press Training - heavy OHPs and Pull-ups (bodyweight only), supplementary lifts, etc

Day 7: Off

Day 8: Off

Day 9: Repeat

So this is how my training is going to look from here on out.

I hope everyone's having a good week. I went and saw Shrek 3D. It was pretty good.

Thanks for reading! 

M22 W1 Back Training

Back Training
Mesocycle 22 - Week 1

Beginning Thoughts:

I am trying to find places online to buy plates. I think that is what I am going to have to resort to. I need to buy an Oly bar, a bunch of plates and adjustable dumbbells. I may not be able to come up with a complete home gym but right now I need to be able to do Deadlifts in peace and if it means buying a whole bunch of plates, then do be it.

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 4 reps
BW + 50 lbs x 3 reps

Chest Supported Rows:
160 lbs x 4 reps
180 lbs x 4 reps
200 lbs x 2 reps
180 lbs x 3 reps

V-Bar High Cable Rows:
70 kgs x 10 reps
75 kgs x 10 reps
80 kgs x 10 reps
70 kgs x 12 reps

Hammer Curls:
20 kgs x 6 reps x 2 sets

Russian Twists:
45 lbs x 6 reps
45 lbs x 10 reps
45 lbs x 12 reps

Facepulls:
45 kgs x 15 reps x 2 sets

Rope Chin-ups:
BW x 5 reps x 2 sets

Videos:

Pull-ups and Rows:

Overall Impression:

Decent session.

I am gonna go to a couple of fitness stores and see if they have oly bars and plates to sell.

If anybody knows any cheap place online like a discount store or something, please do give me links. I am serious about buying these plates and bars. Thanks!

M22 W1 Deadlift Training

Deadlift Training
Mesocycle 22 - Week 1

Beginning Thoughts:

I signed up at this fancy new gym called True Fitness because I desperately needed round 45 lbs plates to do Deadlifts. My old gym doesn't have an oly bar - it has a thinner bar which weighs 25 lbs and has no grooves which also makes gripping the bar an issue. In addition to this all the plates in my old gym are triangular in shaped which is a royal pain in the ass because they put the bar at a lower position than a regular round plate. So I am kinda doing Deficit Deadlifts without wanting to. So, I went to this new establishment and asked them a whole bunch of questions from:

Do you have many 45 lbs Plates?

Do you allow Deadlifting?

Can I video record all of my lifts?

The manager said yes to everything. So I figured what the hell....in this country there are hardly any gyms which have power cages and fewer gyms which have so many 45 lbs plates. So I paid the $600 membership fee and signed up for the year.

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:
Got kicked out of the gym.

Videos:

Nothing

Overall Impression:

So I do all my warm-ups for Deadlifts and I load 415 on the bar. I stand back and try to screw my camera onto my tripod and the owner of the gym comes up to me and asks me if he can be of help. I tell him that I'm fine. LOL.

He then proceeds to tell me that I am not allowed to firstly Deadlift in this one-of-a-kind gym and that I cannot record my video because of their "elite clientele" (because after all $600 per year is nothing to sneeze at). So I explained to the bloke that I had asked these specific questions before signing up and only signed up on the condition that my conditions would be met. He argues with me so I request my money back.

He hands over the money. I start walking out the door. He and his trainers stop me and ask me to unload the bar (415 lbs). I told them to **** themselves and I walked off.

This makes me rage like none other.

I need to find a gym in a country in which nobody does the kind of shit that I do which has (1) a powercage and (2) more than 5 round 45 lbs plates. Fucking miserable.

I really wish I had a lot of money. I'd replicate my gym at Trinity University in a heartbeat.

M21 W4 Deadlift Training

Deadlift Training
Mesocycle 21 - Week 4

Beginning Thoughts:

So I have missed like 3 workouts from last week. I was neck deep in final exams till Tuesday and the last few days have been some intense partying because of graduation which is on Saturday.

I am not sure how my training is going to be for the next 7 days....I hope I manage to get atleast 1-2 workouts in but right now I cannot guarantee even one. Saturday is graduation and Sunday is the day to checkout of dorms so I can't workout on either day. As for tomorrow...well, that can happen. Friday is a no no because of lunches/dinners I have to attend.

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 2 reps

Deadlifts:
415 lbs x 2 reps
455 lbs x 2 reps
500 lbs x 1 rep
I wanted to hit 500 one more time before graduation. Done. I'm happy.

Pistol Squats:
Skipped

Weird Ab Exercise:
BW x 8 reps x 3 sets

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Decent workout....Deadlift form has improved a HELL of a lot since the last time I attempted 500. I'm glad I got the lift.

M21 W3 Deadlift Training

Deadlift Training
Mesocycle 21 - Week 3

Beginning Thoughts:

Exams have been very painful....I really hope I do well. Things aren't looking so hot and there's not much I could've done about it. Good news is that I think most people are failing though that doesn't provide much solace.

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 5 reps
385 lbs x 2 reps

Deadlifts:
415 lbs x 2 reps
435 lbs x 2 reps
455 lbs x 3 reps
455 lbs x 2 reps
475 lbs x 1 rep
Decent stuff. I went by feel. I am glad I switched to Pistol Squats on Sunday...my hips felt good though I am not 100% in my groove. Something is missing and I don't know what. The 475 lbs set was a royal pain. The bar got stuck mid movement at my thigh. That is soooo frustrating!!! I should get back to wearing my track pants.

Pistol Squats:
Skipped

Front Planks:
BW x 60 seconds x 3 sets
I did my usual alternate one arm one leg thingy for 30 seconds each set...Good stuff though I hate this exercise. It is soo mind numbingly boring to just stay in one position for that long!

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Thanks for reading, everyone! Hope y'all are having a good week 

M21 W2 Press Training

Press Training
Mesocycle 21 - Week 2

Beginning Thoughts:

I have so little motivation to study for finals...arg!

Workout:

Banded Overhead Press:
145 lbs x 3 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 1 rep
135 lbs x 5 reps
Decent....Not too pleased about this.

Unilateral Overhead Press:
75 lbs x 4 reps
75 lbs x 5 reps
75 lbs x 6 reps
The last set was a royal pain. I got all 6 with my left hand but then I failed after 5 on the right. I had to take a couple of minutes to rest and then I hit one rep.

Side Lateral Raises:
15 lbs x 12 reps x 3 sets

Lying Dragon Flags:
BW x 8 reps x 3 sets

Hammer Grip Pull-ups:
BW x 5 reps
BW x 15 reps
After all those 50 reps of pull-ups just yesterday I was toast..

Videos:

Banded OHP, Unilateral OHP and Hammer Grip Pull-ups:

Overall Impression:

Hope everyone had a good weekend! 

M21 W2 Squat Training

Squat Training
Mesocycle 21 - Week 2

Beginning Thoughts:

Last week I did the 4 Squat workout...my soreness made my Deadlift workout impossible. So, this week, I decided to revisit a past chapter and dedicate this workout to Pistol Squats, Pull-ups, Grip Training and core work.

Workout:

Pistol Squats:
3 + 3 + 7 + 4 + 8 = 25 reps
I am really happy with this. It's been so long since I've done these efficiently I had almost forgotten how to do them. I am going to try get 25 reps in one set this year.

Pull-ups:
8 + 10 + 8 + 10 + 9 + 5 = 50 reps
I did not do these aggressively. I just wanted to hit 50 reps in 5-6 sets with 8-10 reps per set. I am happy with this outcome as well.

Grip Training:
WMT = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 4 Singles
I am glad I've been doing these once every 2 weeks. Progression is a LOT better this week.

Russian Twists:
35 lbs x 8 reps x 3 sets

Dumbbell Windmills:
30 lbs x 10 reps x 3 sets

Videos:

Pistol Squats, Pull-ups, Russian Twists and Dumbbell Windmills:

Overall Impression:

Final exams begin on Wednesday...time to put my nose to the grindstone!!!

I hope everyone's had a good weekend. I haven't seen any movies but I did got to 6th Street in Austin which was a real blast!

M21 W2 Back Training

Back Training
Mesocycle 21 - Week 2

Beginning Thoughts:

Yesterday was the last day of classes. Feels soooo weird....

Workout:

Dumbbell Rows:
120 lbs x 7 reps
120 lbs x 12 reps
120 lbs x 11 reps
120 lbs x 5 reps
I had a novel idea (yes, sarcastic). I figured out that I am not compelled to NOT take a rest in between each side.

Cable Rows:
180 lbs x 10 reps
190 lbs x 10 reps
200 lbs x 10 reps

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

Weird Ab Exercise:
BW x 6 reps x 3 sets

Videos:

Pull-ups and Rows:

Overall Impression:

Decent workout. Very happy with the rows. They felt great.