M28 W5 Press Training

PRESS TRAINING - Mesocycle 28 Week 5

This week is very unorganized...don't quite know when to train, etc...

CoC #1 Gripper Training:
1 + 1 + 1 + 1 + 2 = 6 Attempts
I hate my left hand.

Overhead Press:
165 x 5
185 x 3
185 x 1

Unilateral Lat Pulldowns:
62.5 x 10 x 2
77.5 x 10

Swiss Ball Jackknife Pikes:
BW x 12 x 3

Hand Extensions:
2 bands x 25 reps x 3 sets

Video:

M28 W5 Conditioning Training

CONDITIONING TRAINING - Mesocycle 28 Week 5

I was exhausted beyond words on Sunday....I was sore as hell from the paintball madness of Friday and that coupled with Saturday's Deadlift Training had me in quite a state...

So, I decided to go in and do some Conditioning work....

Round One:
Unilateral Press with Reverse Lunge = 45 x 3
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10

Round Two:
Unilateral Press with Reverse Lunge = 45 x 4
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10

I then proceeded to throw up some nasty bile....Gross!!

Video of Round #2:

M28 W5 Deadlift Training

DEADLIFT TRAINING - Mesocycle 28 Week 5

I'd like to wish everyone a Merry Christmas 

This is today's training - yes, I worked out on Christmas day.

I played some paintball yesterday for a few hours and my body was/is sore beyond words....add to that I got 2 hours of sleep last night and only an hour's nap before training. Diet has been relatively good though...mostly just protein and veggies. Mostly.

Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
245 x 3
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2
Legs were incredibly sore!!!

Deadlift Relative Max:
495 x 1
Very good..smooth and controlled.

Deadlift Consolidation Cycle Week 2:
90% of 495 = ~445
445 x 2 reps x 7 sets
Destroyed me. Shin got scraped again...
Eric's entire Consolidation Example has been written up here: Strength Consolidation

Hand Extensions:
2 bands x 20 reps x 3 sets

Video:

M28 W4 Back Training

BACK TRAINING - Mesocycle 28 Week 4

Wednesday's training...

Gripper Training (Beginners):
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 -->> 7 attempts
HG 150 x 8

Pistol Squats:
50 x 4
70 x 4
80 x 2
100 x 1
100 x 1
Killer!!!!

Weighted Pull-ups:
+45 x 5
+60 x 3 x 3
+45 x 5
BW x 13

Dumbbell Rows:
140 x 3
130 x 5

Video:

M28 W4 Full Body Training

FULL BODY TRAINING - Mesocycle 28 Week 4

Tonight's training...I forgot my camera most unfortunately.

Front Squats:
255 x 3
275 x 4
275 x 4
Same total reps as last time.

Dips:
BW x 10 x 4
Total Reps = 40 reps

Pull-ups:
BW x 10 x 4
Total Reps = 40 reps

M28 W4 Deadlift Training

DEADLIFT TRAINING - Mesocycle 28 Week 4

Saturday night's training....

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 3
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2

Deadlift Relative Max:
495 x 1
Very good

Deadlift Consolidation Cycle Week 1:
90% of 495 = ~445
445 x 1 rep x 10 sets
Destroyed me. I ripped my skin off my right shin and it bled profusely...It hampered sets 1-6 and then I was lucky to have Lorelli there with bandaid...strapped that on I got 7-10 with good form.
Eric's entire Consolidation Example has been written up here: Strength Consolidation

Barbell Static Holds:
275 x 6s
305 x 4s
305 x 4s
315 x FAIL
305 x 8s
275 x 18s
My hands were hurting a LOT

Front Planks:
BW x 75s
BW x 90s
BW x 120s
I am learning to meditate doing these...I just close my eyes and focus on breathing through my nose in as controlled a manner as possible.

Hand Extensions:
2 bands x 20 reps x 3 sets

Video:

M28 W3 Back Training

BACK TRAINING - Mesocycle 28 Week 3

Wednesday's workout...

Weighted Pull-ups:
+45 x 5
+70 x 1
+70 x 2
+45 x 4
+55 x 3
BW x 15
Killer...

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

Plate Pinch Deadlifts:
35 x 1
30 x 4
30 x 4
35 x 1
This owned me.

Video:

M28 W3 Press Training

PRESS TRAINING - Mesocycle 28 Week 3

Tuesday's workout...

Gripper Training:
Walmart Gripper = 5 reps x 2 sets; one slow one fast; no setting
HG 150 = 2 reps x 2 sets; one without setting; one with setting
CoC #1 = 5 singles <<-- Work sets
HG 150 = 8 reps; setting allowed
This was BRUTAL. This is all thanks to Joe.
Y'all should check out his blog because he has some sick tips on Grip Training: Joe Weir's Strength Blog

Overhead Press:
165 x 5
185 x 1
185 x 3
New PRs or whatever....I am very very thrilled about this because my bodyweight right now is around 187 lbs. Pretty cool.

Video:

M28 W3 Full Body Training

FULL BODY TRAINING - Mesocycle 28 Week 3

This is today's workout. I went to meet an old friend for lunch and it was a very late lunch so the workout wasn't as per my expectations. I had to choose between Front Squats and my Dips/Pull-ups so I ran with the Front Squats.

Front Squats:
255 x 5
275 x 3
275 x 5
Very very pleased with this. Gonna work up to 2-3 sets of 7+ reps. This is the most immediate goal as of now.

Weighted Dips:
+60 x 6

Weighted Pull-ups:
+25 x 7

Video:

M28 W3 Deadlift Training

DEADLIFT TRAINING - Mesocycle 28 Week 3

This is what went down tonight....Btw, I've started a pretty boring-ish food log on GUS. If y'all wanna check it out, feel free: http://www.gustrength.com/forum/t-29...s-the-food-log

Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 4
345 x 4
385 x 4

Deadlift Work Sets:
415 x 2
455 x 2
495 x 1
Too difficult and too many distractions at the gym today.

Static Bar Holds:
315 x 3 seconds
315 x 5 seconds
315 x 2 seconds
275 x 15 seconds
Difficult!!!

Hand Extensions:
2 bands x 20 x 3

Video:

M28 W2 Back Training

BACK TRAINING - Mesocycle 28 Week 2

Last Wednesday's training..

Dumbbell Rows:
140 x 5
140 x 7
140 x 5
Meh...

Rope Pull-ups:
8 + 6 + 10 = 24 reps

Video:

M28 W2 Press Training

PRESS TRAINING - Mesocycle 28 Week 2

Last Tuesday's training..

Overhead Press:
165 x 5
165 x 5
185 x 1
I'm happy

Weighted Pull-ups:
+45 x 4
+55 x 3
+55 x 3
Meh..

Static Holds:
275 x 5 seconds
315 x 2 seconds
315 x 12 seconds
315 x 5 seconds

Video:

M28 W2 Full Body Training

FULL BODY TRAINING - Mesocycle 28 Week 2

Today's training....Weekend has been crazy. I had to work both Saturday and Sunday (today)....so exhausting!!!

Front Squats:
255 x 5
255 x 5
275 x 3
Getting a feel for the lift after a DL session the day before.

Weighted Dips:
+60 x 6
+60 x 8

Weighted Pull-ups:
+25 x 7
+25 x 7
+25 x 7
BW x 8

Lat Pulldown Crunches:
87.5 x 12 x 2

Video:

M28 W2 Deadlift Training

DEADLIFT TRAINING - Mesocycle 28 Week 2

Tonight's training....I've been working 60+ hours a week and I am pretty beat.

Banded Deadlift #2 Warm-ups:
Mobility Drills
135 x 3

Banded Deadlift #2 Work Sets:
135 x 5
165 x 5
195 x 5
205 x 3
225 x 3
Very good work. Added reps to everything and I used a much higher intensity.

Deadlift Work Sets:
385 x 2
415 x 2
455 x 1
495 x 1
I tried to attempt rep #2 with 495 and I got close....next week....

Dumbbell Pinch Deadlifts:
30s x 4
30s x 7
30s x 6
30s x 7

Hand Extensions:
2 bands x 20 reps x 4 sets

Video:

M28 W1 Full Body Training

FULL BODY TRAINING - Mesocycle 28 Week 1

Wednesday's training...

Pistol Squats:
+50 x 6
+50 x 7
+50 x 7
+50 x 5
Total = 25 reps
Damn awesome!!!

Dumbbell Swings:
60 x 12 x 3

Russian Twists:
45 x 8
55 x 8
65 x 8
65 x 8

Rope Pull-ups:
BW x 8
BW x 10
Total = 18
Pretty good. Did this for Grip Work.

Video: