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 

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:

M25 W4 Back Training

BACK TRAINING - Mesocycle 25 Week 2

This took place on Sunday....

Weighted Pull-ups:
+35 lbs x 6 reps x 5 reps

Dumbbell Rows:
140 lbs x 5 reps x 3 sets

Cable Rows:
120 lbs x 13 reps x 3 sets

Video:

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:

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...

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...

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:

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:

M25 W2 Full Body Training

FULL BODY TRAINING - Mesocycle 25 Week 2

This is Sunday's training...

Pistol Squats:
+50 lbs x 3 reps
Knees felt weird. You know....Pistol Squats are difficult lol..

Weighted Pull-ups:
+35 lbs x 6 reps
+35 lbs x 5 reps
+35 lbs x 5 reps
+35 lbs x 5 reps

Video:

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:

M25 W1 Press Training

PRESS TRAINING - Mesocycle 25 Week 1

This is last night's workout. I've worked out 4 days in a row and each workout has been hell. I am really looking forward to the next 3 days of rest I have. I will do some mobility drills on Thursday just to work on hip mobility but other than that there is nothing much planned.

Unilateral Overhead Press:
65 lbs x 5 reps
70 lbs x 5 reps
70 lbs x 5 reps
75 lbs x 2 reps
I am going to be alternating Unilateral Overhead Presses with Overhead Presses on a weekly basis.

BodyWeight Pull-ups:
13 + 10 + 10 + 9 = 42 reps
Decent. Gonna work on adding reps every week. I still want that 50 reps in 4 sets combo.

Facepulls:
75 lbs x15 reps x 2 sets

Cable WoodChops:
25 lbs x 15 reps
37.5 lbs x 15 reps
37.5 lbs x 15 reps
This was hard.

Video:

M25 W1 Squat Training

SQUAT TRAINING - Mesocycle 25 Week 1

This happened last night. It was one of those nights.....I went in late and Kaizzad was awesome enough to keep the gym open for me extra time.

Front Squats:
285 lbs x 1 rep @ 90%
255 lbs x 5 reps x 3 sets @ 81%
My legs were torched. Firstly I was sore as hell from Sunday's Pistol Squats and then I did this.

Back Squats:
315 lbs x 1 rep
I think my form is improving slowly.

Swiss Ball Jackknife Pikes:
BW x 12 reps x 2 sets

Video:

M25 W1 Full Body Training

FULL BODY TRAINING - Mesocycle 25 Week 1

This is yesterday's training.

Pistol Squats:
+50 lbs x 3 reps
+60 lbs x 3 reps
+50 lbs x 4 reps
+50 lbs x 5 reps
I am probably gonna look into buying some chains so that I can do these more easily.

Weighted Pull-ups:
+35 lbs x 4 reps
+35 lbs x 6 reps
+35 lbs x 7 reps
+35 lbs x 4 reps
I'm gonna work on adding reps to this over the next 4 weeks.

Front Planks:
BW x 60 seconds x 3 sets

Video:

M25 W1 Deadlift Training

DEADLIFT TRAINING - Mesocycle 25 Week 1

This is what happened on Saturday.

Firstly, Friday was a difficult day because I had a fever and a slight throat ache. Later that evening it developed into a cough. On Saturday I felt ok all day..just a little meh but I shrugged it off thinking it wasn't a big deal - especially since the fever had left. Well, I worked out @ 8 pm and I took a 2 hour nap from 5 to 7. When I woke up at 7 pm I had a pretty nasty cough but I figured it wasn't a big deal. Big Mistake on my part.

The goal was to start Singles Scene and do 7 reps with a minimum of 90% of my max after working up to a relative max for that day.

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:
465 lbs x 1 rep @ 93%
465 lbs x 1 rep @ 93%
500 lbs x FAIL
475 lbs x 1 rep @ 95%
465 lbs x 1 rep @ 93%
455 lbs x 1 rep @ 91%
455 lbs x 1 rep @ 91%
465 lbs x 1 rep @ 93%

Damn this was hard. Because of that cough I just couldn't keep my core tight and everything felt "off". I should've done the smart thing and gone home but I just grinded through it. Y'all can see that on almost all the reps the lockout was an issue but I just stuck through it like a bull lol.

So the plan is that next week will be a repeat of this workout. Hopefully this week will be good to me and I won't go in to the gym next Saturday feeling like this.

Video:

M24 W4 Press Training

PRESS TRAINING - Mesocycle 24 Week 4

This workout took place on Tuesday.

Overhead Press:
165 lbs x 5 reps x 3 sets
This was damn difficult!

Close Grip Bench Press:
185 lbs x 8 reps x 2 sets

BodyWeight Pull-ups:
10 + 10 + 11 + 10 + 10 + 9 + 8 + 7
TOTAL = 75 REPS
This killed me.

Video:

M24 W4 Squat Training

SQUAT TRAINING - Mesocycle 24 Week 4

I worked on 4 days straight.
Last Saturday = Deadlifts
Sunday = Full Body with Pistols, pulls, etc.
Monday = Squat Training
Tuesday = Press Training

This is the Squat workout...

Front Squats:
295 lbs x 1 rep @ 92.5%
255 lbs x 3 reps x 3 sets @ 81%
255 lbs x 6 reps @ 81%
That last set was a killer.

Back Squats:
275 lbs x 4 reps
315 lbs x 3 reps
275 lbs x 7 reps
Tried really hard to not do the butt wink. I hate back squats.

Supine GHR:
BW x 12 reps x 3 sets

Swiss Ball Jackknife Pikes:
BW x 12 reps x 2 sets

Video: