M23 W4 Pistol Squat Training

PISTOL SQUAT TRAINING - Mesocycle 23 Week 4

This is yesterday's workout

Pistol Squats:
10 + 10 + 10 = 30 reps
Solid work!

Weighted Pull-ups:
BW + 45 lbs x 3 reps x 3 sets
Could've done more...

Close Grip Bench Press:
185 lbs x 3 reps
205 lbs x 3 reps
215 lbs x 3 reps
225 lbs x 1 rep
235 lbs x 0 reps
This was weird. 225 should've been 2 but my spotter touched the bar so I discounted the first rep. Then, my new spotter needed to give me a helping hand on the 235 set. The video shows this better.

BodyWeight Pull-ups: BW x 10 reps x 2 sets

Front Planks: BW x 60 seconds x 3 sets

Decent session...

Video:

M23 W4 Deadlift Training

DEADLIFT TRAINING - Mesocycle 23 Week 4

Felt strong going in...

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

Deadlift Work Sets:
415 lbs x 2 reps
435 lbs x 4 reps
455 lbs x 3 reps
455 lbs x 2 reps
435 lbs x 3 reps
Felt good. Gonna do Poliquin's 5/1 Progression scheme for the next 3 weeks. This was a solid training session. Average Intensity was @ 88% of my 1RM.

Hand Extensions: 2 bands x 25 reps x 3 sets

Video for today:

M23 W3 Press Training

PRESS TRAINING - Mesocycle 23 Week 3

This is yesterday's workout...

Overhead Press:
145 lbs x 4 reps
155 lbs x 3 reps
165 lbs x 3 reps
175 lbs x 2 reps
165 lbs x 3 reps
I'm gonna start a new progression scheme for this next week onwards. I am gonna work up to a relative max and then I am going to do 3-5 sets of 1-5 reps with a minimum of 90% of my max. I will try SDT Progression once I've found a good base to work with. This is the last week of Quality Volume Training for this exercise. I've given it 3 weeks. Now it's time to aggressively build up my strength.

Close Grip Bench Press:
185 lbs x 8 reps x 3 sets
I am very pleased about this. I am going to try my best to work up to 3x10 with 185. Once I get that, I'm gonna increase the weight. If I play my cards correctly, 225 shouldn't be too far off for me.

Unilateral Overhead Press: 65 lbs x 5 reps x 2 sets

Inverted Rows: BW x 15 reps x 3 sets

Land-Mines: 45 lbs x 10 reps x 4 sets

Facepulls: 77 lbs x 15 reps x 2 sets

Decent session. Here's the video:

M23 W3 Back Training

BACK TRAINING - Mesocycle 23 Week 3

Went in to train today on an empty stomach...

Weighted Pull-ups:
BW + 45 lbs x 3 reps
BW + 55 lbs x 3 reps
BW + 75 lbs x 1 rep
BW + 50 lbs x 3 reps
This is unbelievable!

Dumbbell Rows:
120 lbs x 5 reps
120 lbs x 8 reps
120 lbs x 10 reps
120 lbs x 7 reps
Increased Density from last week again. Gonna try to use the 130's next week.

Seated Cable Rows: 120 lbs x 10 reps x 2 sets, 120 lbs x 15 reps

Had to cut the workout short because the gym was closing. But, I am very happy with my Pull-ups and Dumbbell Rows.

Video:

M23 W3 Squat Training

SQUAT TRAINING - Mesocycle 23 Week 3

This is yesterday's Squat Session. It was Kanishk, Kartik and me. Kartik hit a 205 Front Squat for the first time in his life!

Front Squats:
275 lbs x 2 reps
275 lbs x 3 reps
295 lbs x 1 rep
305 lbs x 1 rep
Decent

Back Squats:
275 lbs x 3 reps
315 lbs x 1 rep
I was too lazy to do this. I dunno how much more of a pathetic excuse I can give. However, I did focus on my technique.

Metabolic Conditioning Drills for 2 Rounds:
Reverse Lunges with Front Foot Elevated: 14 kgs x 10 reps
Swiss Ball Jackknife Pikes: BW x 10 reps
Supine Glute Ham Raises: BW x 15 reps
Ab Roller: BW x 15 reps

Decent session...gonna post my Back Training in a bit...

Video:

M23 W3 Pistol Squat Training

PISTOL SQUAT TRAINING - Mesocycle 23 Week 3

This is yesterday's workout

Pistol Squats:
10 + 8 + 7 = 25 reps
Decided to take it easy...

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 40 lbs x 3 reps x 3 sets
BW + 50 lbs x 2 reps
Total = 14 reps

Close Grip Bench Press:
185 lbs x 8 reps
205 lbs x 5 reps
205 lbs x 5 reps

BodyWeight Pull-ups: BW x 10 reps x 2 sets

Front Planks: BW x 60 seconds x 3 sets

Decent session...

Video:

M23 W3 Deadlift Training

DEADLIFT TRAINING - Mesocycle 23 Week 3

Felt really out of it today....

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

Deadlift Work Sets:
415 lbs x 2 reps
455 lbs x 3 reps
455 lbs x 2 reps
415 lbs x 4 reps
I failed on the 4th rep on the set with 455 and then on the second set with 455 I failed on the 3rd rep attempt. This is normal I guess....one cannot expect to progress in leaps and bounds every single time.

Band Pull-throughs: 2 White Bands + 1 Black Band x 15 reps x 4 sets

Dumbbell Windmills: 35 lbs x 10 reps x 3 sets

Video for today:

M23 W2 Press Training

PRESS TRAINING - Mesocycle 23 Week 2

This was yesterday's workout...

Overhead Press:
145 lbs x 4 reps
155 lbs x 4 reps
165 lbs x 3 reps
175 lbs x 2 reps
155 lbs x 4 reps
Gonna try to up the reps next week...

Unilateral Overhead Press: 60 lbs x 6 reps x 3 sets

Close Grip Bench Press: 185 lbs x 6 reps x 3 sets
This is just awesome. I never expected it to happen like this. Next week: time to add reps!!!

Inverted Rows: BW x 15 reps x 3 sets

Side Plank Rows: #1 bands x 45 seconds x 1 set

Video of OHP and Unilateral OHP:

M23 W2 Back Training

BACK TRAINING - Mesocycle 23 Week 2

Gonna pig out tonight once again. Infact, this whole weekend is going to be one huge feast! This is what happens at Indian weddings 

BodyWeight Pull-ups:
BW x 10 reps
BW x 13 reps

Dumbbell Rows:
120 lbs x 6 reps
120 lbs x 10 reps
120 lbs x 7 reps

Seated Cable Rows: 120 lbs x 9 reps x 2 sets, 120 lbs x 13 reps

Facepulls: 75 lbs x 15 reps x 2 sets

Front Planks: BW x 60 seconds x 3 sets

Dumbbell Static Holds: 120 lbs x 30 seconds x 2 sets

Plate Pinches: 2 plates of 10 lbs each x 20 seconds x 2 sets

Forgot my camera today....such a silly mistake!

M23 W2 Squat Training

SQUAT TRAINING - Mesocycle 23 Week 2

I have turned into a pig this whole week. All I've eaten is ice cream and junk! Disgusting!!!

Front Squats:
275 lbs x 3 reps
285 lbs x 2 reps
295 lbs x 2 reps
275 lbs x 2 reps
Pretty difficult. I'm glad I pushed it.

Back Squats:
275 lbs x 5 reps
275 lbs x 7 reps
315 lbs x 3 reps
I cannot describe how much I loathe this lift!

Reverse Lunges with Front Foot Elevated: 14 kgs x 7 reps x 2 sets

Supine Glute Ham Raises: BW x 12 reps x 2 sets

Ab Roller: BW x 15 reps x 2 sets

Pretty darn difficult!!!

In other news, I'm excited to see Inception sometime this weekend. I saw Knight and Day last week and it was meh but The Last Airbender sucked so it make KnD look better haha..

Video:

M23 W2 Pistol Squat Training

PISTOL SQUAT TRAINING - Mesocycle 23 Week 2

Ate like a pig today....

Pistol Squats Density Training @ 13 minutes:
8 + 7 + 6 + 6 + 7 + 7 = 41 reps TOTAL
Killed me. Next week back to regular straight sets.

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 4 reps
BW + 40 lbs x 3 reps
Total = 10 reps

BodyWeight Pull-ups: BW x 10 reps x 2 sets

I have a video which I've edited to fit YouTube. It's 8:55 long. The Pull-ups, etc begin at roughly 7:10 or so.

M23 W2 Deadlift Training

DEADLIFT TRAINING - Mesocycle 23 Week 2

Went in to train on an empty stomach.

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

Deadlift Work Sets:
415 lbs x 3 reps
455 lbs x 3 reps
455 lbs x 2 reps
415 lbs x 5 reps
Added one rep to the first set with 455. Using this new equipment is taking some getting used to. Next week I'm gonna aim for some more reps.

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

Hammer Curls: 50 lbs x 8 reps x 2 sets

Lots of stuff going on right now....Tomorrow is Pistol Squats Training...

Video for today:

M23 W1 Press Training

PRESS TRAINING - Mesocycle 23 Week 1

This was Saturday night. Devraj, Kanishk and I went in for this workout. It was Kanishk's Deadlift Day, Devraj's Squat Training and Press Day for me.

Unilateral OHP: 70 lbs x 5 reps x 4 sets
I thought I'd be able to do more on this but my right and left biceps were in pain from the Friday's Back Training session.

Close Grip Bench Press:
185 lbs x 5 reps
205 lbs x 4 reps
205 lbs x 3 reps
205 lbs x 3 reps
185 lbs x 7 reps
This exercise was extremely frustrating. My right bicep was hurting like hell from the previous day's back session. It was damn painful once the bar hit my chest and on the second and third sets with 205 lbs I just failed. Pretty darn annoying and painful!

Banded Push-ups: Black Band x 10 reps x 2 sets
I had no idea what to do after that CGBP debacle....My elbow hurt doing any movement.

Front Planks with Elevation of Alternate Arm and Leg: BW x 60 seconds x 3 sets

Here's the long video...Clips of Kanishk, Devraj and me:

M23 W1 Back Training

BACK TRAINING - Mesocycle 23 Week 1

All I had eaten prior to this workout was a 2 scoop whey shake plus 2 grams of Omega 3 Fatty Acids and half a cup of almonds.

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 4 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 2 reps
BW + 50 lbs x 3 reps
Very good stuff!!!

Dumbbell Rows:
120 lbs x 4 reps
120 lbs x 5 reps
120 lbs x 6 reps
120 lbs x 7 reps
Such a long time since I've done these....

Seated Cable Rows: 120 lbs x 8 reps x 3 sets, 100 lbs x 13 reps

Decline Dumbbell Punches: 25 lbs x 10 reps x 2 sets

Facepulls: 75 lbs x 15 reps, 87.5 lbs x 12 reps

Hammer Curls: 45 lbs x 10 reps x 2 sets

I am going to try to increase the reps on the dumbbell rows. I want to get 3x13 with them.

Here's the video of the Dumbbell Rows:

M23 W1 Squat Training

SQUAT TRAINING - Mesocycle 23 Week 1

I was supposed to train last night at 9 pm but I decided to take a nap at 7:30 and woke up at 10. Such a silly mistake haha...

Front Squats:
275 lbs x 3 reps x 3 sets
I am pretty angry about this. I don't know about you guys but I HATE using the safety racks for Front Squats. For some reason my mind is messed up and every time I use the safety racks my form goes to **** because I invariably "cave in" and get the bar to touch the damn racks!!! So annoying. I avoided this on the first and third sets but the second set was disgusting. 275x3x3 is still big for me. Next week I'm gonna add reps. And I'm not going to use the safety racks.

Back Squats:
315 lbs x 2 reps
315 lbs x 2 reps
275 lbs x 7 reps
Wow....this was difficult!!

Dumbbell Windmills: 30 lbs x 12 reps x 4 sets

Plate Pinches: 2 plates of 10 lbs each x 30 seconds x 3 sets, 45 seconds to failure on the 4th set

Dumbbell Static Holds: 100 lbs x 30 seconds x 3 sets

Overall it was a good training session. I'm pleased and I had a very interesting discussion with the trainers at K11. Very cool guys!

Here's the video:

M23 W1 Pistol Squat Training

PISTOL SQUAT TRAINING - Mesocycle 23 Week 1

A long long day...

Pistol Squats Density Training @ 13 minutes:
7 + 7 + 5 + 6 + 6 + 4 = 35 reps TOTAL
Destroyed me. This is one damn difficult exercise! I did 5 more reps than last time...so awesome!!

Bodyweight Pull-up Cluster Sets:
(BW x 3 reps x 4 mini-sets) x 5 cluster sets

Cable Wood Chops: 4 sets of 10 reps

I took the video of the entire 13 minutes of Density Training. It's up on MegaUpload.

Here's the link if anyone is interested: http://www.megaupload.com/?d=LMEYR1IV

M23 W1 Deadlift Training

DEADLIFT TRAINING - Mesocycle 23 Week 1

Tried out the new gym today. It felt comfortable and nice. I think I did well.

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

Deadlift Work Sets:
415 lbs x 3 reps
455 lbs x 2 reps
455 lbs x 2 reps
415 lbs x 5 reps

Jackknife Pikes on a Swiss Ball: BW x 12 reps x 3 sets

Hammer Curls: 60 lbs x 5 reps x 2 sets

I'm very pleased with this workout. Everything went well and the new gym looks solid.

Here's the video:

Full Body Training 6 + UPDATE

Full Body Training 6

You guys can call this The Unilateral Day...

Unilateral Standing Overhead Press
32 kgs x 5 reps x 3 sets
34 kgs x 4 reps
Killer stuff....Increased the density on this by a LOT.

Reverse Lunges with Unilateral Overhead Press = 18 kgs x 6 reps x 2 sets

Unilateral RDLs = 12 kgs x 7 reps x 2 sets

Suitcase Deadlifts = 115 lbs x 7 reps x 3 sets

Unilateral Lat Pulldowns = 30 kgs x 12 reps and 40 kgs x 12 reps

So I have some good news. My club gym is supposed to give me permission to record my workouts in the next few days. In addition to this I found an awesome gym to workout at which is close to my house. It looks a LOT like the LA Fitness I've worked out at in Dallas. It has dumbbells which go up to 140 lbs. It allows chalk and my recording and it encourages powerlifters. It is trying to gather a powerlifting crowd which is very very small to begin with. So I am all for it. I will most likely do my very first Deadlift workout on Monday.

Given this new development, I am going to be following a new template. The exercise selection at this point is very low because I am just getting back into it. Later on I will expand this selection list.

Day 1: Deadlifts, Core Training and Hand Extensions

Day 2: Pistol Squats, Pull-ups and Core Training

Day 3: Off

Day 4: Front Squats and Core Training

Day 5: Weighted Pull-ups, Dumbbell Rows, Cable Rows, Facepulls and Core Training

Day 6: Light Front Squats, Overhead Press, Unilateral Overhead Press, Arm Work and Core Training

Day 7: Off

Day 8: Off

Day 9: Repeat

Lets see what happens though...I am gonna go pay for the gym membership tomorrow. So now I will be working out at two separate gyms....some of my workouts will be at my club gym and some will be at this new gym. Let's hope it works out though....there's many a slip between the cup and the lip after all....

Full Body Training 5

Full Body Training 5

I ate a TON of food yesterday....actually, I ate like 4 servings of Kebabs (each serving was meant for 2 people) plus I ate 500 grams of chicken plus I had 4 scoops of whey plus 3 cups of vegetables and a lot of ice cream. Wow...

Front Squats = 265 lbs x 3 reps x 3 sets
Was very out of it this training session. But, I got all my required sets and reps so I'm happy.

Chest Supported Rows = 160 lbs x 7 reps x 3 sets
I just wanted to increase the reps. Next week I'm gonna try to get 8-9 reps on most sets.

Supine GHR on a Swiss Ball = BW x 12 reps x 3 sets
Killer...burnt my hammies!

Inverted Rows with Feet Elevated on a Swiss Ball = BW x 15 reps x 4 sets
Total Reps = 60
Increased the density like none other today. Last time I had gotten 60 reps in 5 sets. This time I got it in 4. So awesome!

Jackknife Pikes on a Swiss Ball = BW x 12 reps x 2 sets

Exhausting. Hopefully next week my head will be in the game because I am planning on taking 275 for Front Squats. Hopefully by that time I will be allowed to record my videos. I hope. Knock on wood.

I hope everyone's having a good week! Thanks for reading as always!