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:

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:

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:

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:

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:

M27 W4 Back Training

BACK TRAINING - Mesocycle 27 Week 4

I have a lot of updating to do...

Pull-ups:
15 + 13 + 13 + 12 = 53 reps

Dumbbell Rows:
140 x 6
140 x 5
140 x 6

One Arm Lat Pulldowns:
62.5 x 10 x 2

Video:

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:

M27 W3 Full Body Training

FULL BODY TRAINING - Mesocycle 27 Week 3

Wednesday's training...

Pistol Squats:
+50 x 5
+50 x 3

Weighted Pull-ups:
+45 x 4
+60 x 2
+60 x 2
+45 x 4
BW x 14
+25 x 7

Cable Rows:
110 x 10 x 3

Lat Pulldown Situps:
77.5 x 12
77.5 x 12
85.0 x 12

Video:

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:

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

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:

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:

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

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:

M27 W2 Deadlift Training

DEADLIFT TRAINING - Mesocycle 27 Week 2

Today's workout...

Banded Deadlift Warm-ups:
Mobility Drills
135 x 7
235 x 5

Banded Deadlift Work Sets:
315 x 4
355 x 3
385 x 2

Deadlift Work Sets:
425 x 2
475 x 1
495 x 1
So awesome!!!!

Dumbbell Swings:
45 x 17 x 3

Pistol Squats:
40 x 8 x 3

Video:

M27 W1 Full Body Training

FULL BODY TRAINING - Mesocycle 27 Week 1

Last night's workout...

Back Squats:
315 x 7
315 x 5
SOOO awesome!!!!

Weighted Dips:
+45 x 6
+70 x 6
+45 x 10
Wonderful!

Weighted Pull-ups:
+25 x 8
+35 x 6
+25 x 8
Decent.....all these were super-setted with Weighted Dips..

Very good workout.

Video:

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:

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....