Big Boy Basics

M28 W5 Press Training

2010-12-30T10:35:00.000-06:00

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

2010-12-27T13:08:00.000-06:00

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

2010-12-25T17:30:00.000-06:00

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

2010-12-23T14:20:00.002-06:00

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

2010-12-19T12:44:00.001-06:00

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

2010-12-19T05:14:00.002-06:00

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

2010-12-18T04:16:00.000-06:00

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

2010-12-18T01:42:00.000-06:00

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

2010-12-12T12:50:00.002-06:00

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

2010-12-11T15:46:00.000-06:00

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

2010-12-11T15:32:00.002-06:00

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

2010-12-11T15:24:00.000-06:00

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

2010-12-05T14:43:00.002-06:00

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

2010-12-04T18:02:00.002-06:00

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

2010-12-03T22:52:00.000-06:00

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:

M28 W1 Squat Training

2010-11-29T15:13:00.000-06:00

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

2010-11-29T14:59:00.002-06:00

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

2010-11-28T13:12:00.000-06:00

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

2010-11-28T13:03:00.000-06:00

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

2010-11-28T12:56:00.000-06:00

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

2010-11-28T12:51:00.000-06:00

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

2010-11-21T02:06:00.002-06:00

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

2010-11-20T04:17:00.002-06:00

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

2010-11-20T04:05:00.000-06:00

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

2010-11-20T03:58:00.001-06:00

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

2010-11-13T16:48:00.000-06:00

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

2010-11-13T06:22:00.002-06:00

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

2010-11-13T05:59:00.002-06:00

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

2010-11-07T07:29:00.000-06:00

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

2010-11-06T15:27:00.000-05:00

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

2010-11-04T04:51:00.000-05:00

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

2010-11-04T04:41:00.000-05:00

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

2010-11-04T04:31:00.001-05:00

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....

M27 W1 Deadlift Training

2010-10-31T05:51:00.001-05:00

DEADLIFT TRAINING - Mesocycle 27 Week 1

Last night's workout...

Banded Deadlift Warm-ups:
Mobility Drills
185 x 7 <<-- by mistake
135 x 7
235 x 5

Banded Deadlift Work Sets:
315 x 5
345 x 4
385 x 2
405 x Struggle Set 2 reps/attempts
405 x Struggle Set 2 reps/attempts
385 x 1
385 was damn difficult. Grip was a huge issue the first time around.

Deadlift Work Sets:
415 x 2
465 x 1
475 x 1
Difficult work

Dumbbell Swings:
45 x 17 x 3

Video:

M26 W4 Condtioning

2010-10-31T05:42:00.001-05:00

CONDITIONING - Mesocycle 26 Week 4

Wednesday's workout....Felt like ****. I decided to take it easy. Did all 4 exercises in circuit fashion. Repeated the circuit twice.

Pistol Squats:
+40 x 6

Pull-ups:
13 reps

Front Planks:
BW x 60 seconds

Side Planks:
BW x 30 seconds

M26 W4 Squat Training

2010-10-31T05:34:00.001-05:00

SQUAT TRAINING - Mesocycle 26 Week 4

Tuesday's training....I fell off the journal updating bandwagon again...SOOO stupid!

Front Squats:
255 x 3
285 x 3
315 x 1 <<-- Failed on 2nd rep attempt
315 x 1
275 x 3
Damn difficult. I was NOT feeling it right.

Weighted Dips:
+45 x 8
+70 x 4
+45 x 8
OMG This is awesome!!!!

Video:

M26 W4 Press Training

2010-10-25T12:18:00.001-05:00

PRESS TRAINING - Mesocycle 26 Week 4

Yesterday's training

Overhead Press:
165 x 5
185 x 2
185 x 2
165 x 5
185 x 2
This was fantastic! My old 1RM has been 185 for a good 8+ months now. Time to build on this now.

Weighted Pull-ups:
+45 x 5
+70 x 2
+70 x 2
+45 x 5
Another huge success. I was very lucky!

Cable Rows:
120 x 10
130 x 10
130 x 10

Unilateral Lat Pulldowns:
62.5 x 8 x 2
75 x 8 x 2

Pallof Press:
37.5 x 12 x 4

Video:

M26 W4 Deadlift Training

2010-10-24T03:22:00.000-05:00

DEADLIFT TRAINING - Mesocycle 26 Week 4

Great training session. Had Devraj, Lorelli, Bijoy, Kaizzad, Rizwan, Sheru, Rahul....almost everyone.

Banded Deadlift Warm-ups:
Mobility Drills
135 x 5
225 x 5
255 x 5

Banded Deadlift Work Sets:
315 x 4
345 x 3
375 x 3
405 x Struggle Set 2 reps/attempts
405 x Struggle Set 2 reps/attempts
375 x 3
375 x 3
Very difficult. I'm happy with this.

Deadlift Work Sets:
415 x 2
465 x 2
I started chatting with some people and took a 25 minute gap between 415 and 465. So retarded of me...But both sets were good and strong.

Russian Twists:
45 x 10 x 5
Teh Corezzz...

Video:

M26 W3 Full Body Training

2010-10-24T03:18:00.001-05:00

FULL BODY TRAINING - Mesocycle 26 Week 3

Wednesday's training...

Back Squats:
275 x 5
315 x 5
315 x 5
315 x 5
So awesome...

Pull-ups:
13 reps

Called it quits...

Video:

M26 W3 Squat Training

2010-10-19T15:25:00.002-05:00

SQUAT TRAINING - Mesocycle 26 Week 3

Today's workout....Good day at work

Front Squats:
255 x 3
275 x 3
275 x 2 <<-- camera malfunctioned
295 x 1
275 x 3
275 x 1
Worked on the butt wink. The last set was just for that.

Weighted Dips:
+35 x 8
+45 x 6
Very happy. Gonna build on this next session...

Hanging Air Kicks:
BW x 7 x 3

Video:

M26 W3 Press Training

2010-10-19T15:17:00.001-05:00

PRESS TRAINING - Mesocycle 26 Week 3

Sunday training...

Unilateral Overhead Press:
65 x 5
65 x 5
70 x 4
75 x 2
70 x 5

Weighted Pull-ups:
+35 x 6
+35 x 6
+35 x 6
Total = 18 reps
I need to be more aggressive with these. Enough high rep work. Time to go back to the 50-75 range.

Cable Rows:
120 x 10
130 x 10
130 x 10

Unilateral Lat Pulldowns:
50 x 8
62.5 x 8
62.5 x 11

Swiss Ball Jackknife Pikes:
BW x 10 x 3

Hammer Curls:
50 x 5 x 2

What an awesome session!!!!

M26 W3 Deadlift Training

2010-10-17T12:10:00.000-05:00

DEADLIFT TRAINING - Mesocycle 26 Week 2

Saturday's training was awesome. I almost had the whole gang in the house....Kanishk, Bijoy, Devraj, Lorelli...it was a blast!

Banded Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
225 x 4
255 x 5

Banded Deadlift Work Sets:
315 x 4
345 x 3
345 x 3
375 x 2
375 x 2
The looks that I got were pretty funny lol...This was damn difficult. Next week the approach to this is going to be different. I am going to be working up to a "Struggle Set". What this basically means is that I am going to work up to a weight which I cannot lockout - a weight with which I will struggle when it is at my knees or thereabouts. After this Struggle Set I will reduce the weight and try locking out the reps. The goal is to explode off the floor on each and every set from the get go. Anyway, I'm gonna work up to the Struggle Set, do that for maybe 1 more attempt, reduce the weight, do a bunch of heavy lockouts with the bands on. Then, if I feel good I will take the bands off and do some heavy deads...otherwise I'll pack up.

Deadlift Work Sets:
415 x 2
455 x 1
455 x 1
Decent. Just wanted to get some heavish sets...nothing fancy.

Pistol Squats:
+50 x 5
+50 x 4

Front Planks:
BW x 60 seconds x 3 sets

Video:

M26 W2 Full Body Training

2010-10-16T01:18:00.002-05:00

FULL BODY TRAINING - Mesocycle 26 Week 2

Session took place on Wednesday. It was really good. I realized my mistake for the previous Front Squat session (on Tuesday) had been a lack of mobility drills. That is what my form blew and I kept having that damn buttwink.

Back Squats:
275 x 5
315 x 5
345 x 1
315 x 4
Easy easy easy. I am going to play with 315 and own it. After that, my goal is to hit 365x5 by the end of the year. But right now: I want to own 315.

Pull-ups:
13 + 11 + 11 + 12 = 47 reps

Rope Pull-ups:
6 + 6 + 6 = 18 reps
Total Pull-ups = 47 + 18 = 65
So awesome!!!!!

Video:

M26 W2 Squat Training

2010-10-16T01:10:00.000-05:00

SQUAT TRAINING - Mesocycle 26 Week 2

Monday's training....Everything is weight x reps x sets...

Front Squats:
255 x 3 x 5

Front Planks:
BW x 60s x 3

Cable Wood Chops:
37.5 x 10 x 3

Video:

M26 W2 Press Training

2010-10-16T01:04:00.000-05:00

PRESS TRAINING - Mesocycle 26 Week 2

Last Sunday's training.....work is crazy. I need to budget my time better. All weights are in lbs and the format is weight x reps x sets.

Overhead Press:
165 x 4
165 x 4
165 x 4
Decent. Needs work.

Weighted Pull-ups:
+35 x 5
+35 x 6
+35 x 5
Total = 16 reps
Felt very weak.

Dumbbell Rows:
140 x 3
140 x 2
Felt like crap.

Video:

M26 W2 Deadlift Training

2010-10-10T14:13:00.000-05:00

DEADLIFT TRAINING - Mesocycle 26 Week 2

This is Saturday's workout.

Last week 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 @ 92%
475 @ 96%
495 @ 100%
Average Weight = 475 lbs
Average Intensity = 96%
Great workout. 495 was the smoothest EVER. It was really wonderful to have so many strong people there with me: Kanishk, Devraj, Lorelli, Rahul..and ofcourse Sheru!!! :-) I'm going to be doing Banded Deadlifts from next week onwards....Eric's orders and I am excited!!!

Pistol Squats:
+50 lbs x 3 reps
+50 lbs x 4 reps
+50 lbs x 3 reps
+50 lbs x 4 reps
What an awesome start to this!

Video:

M26 W1 Full Body Training

2010-10-10T13:47:00.001-05:00

FULL BODY TRAINING - Mesocycle 26 Week 1

Last week was hell at work. I worked 14-16 hours for 4 days straight. I'm not bitching. I'm just giving excuses for not updating this log in a week!!!

Well, the bad news doesn't stop here. Last week I couldn't workout 4 times. I went in on Wednesday just to do some basic stuff because I had 45 minutes to train before the gym closed.

Front Squats:
275 lbs x 1 rep
Decided to stop here.

Pull-ups:
12 + 11 + 11 + 12 = 46 reps
Awesomeness

M26 W1 Press Training

2010-10-10T13:38:00.001-05:00

PRESS TRAINING - Mesocycle 26 Week 1

This is LAST Sunday's training....I know I've been busy as hell this past week and I wanted to

Overhead Press:
165 lbs x 4 reps
175 lbs x 1 rep
175 lbs x 1 rep
155 lbs x 5 reps

Weighted Pull-ups:
+35 lbs x 7 reps
+35 lbs x 7 reps
+35 lbs x 6 reps
+35 lbs x 6 reps
Total = 26 reps

Next update to follow. Too lazy to upload these videos....

M26 W1 Deadlift Training

2010-10-03T03:37:00.000-05:00

DEADLIFT TRAINING - Mesocycle 26 Week 1

The most difficult week 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 @ 92%
475 @ 96%
495 @ 100%
465 @ 94%
475 @ 96%
475 x 0
455 @ 92%
455 @ 92%
455 @ 92%
455 @ 92%
465 @ 94%
Average Weight = 465 lbs
Average Intensity = 94%
Very good session. 495 was more difficult than last time. Those 4 singles with 455 are actually 2x2 sets because I was running out of time. On the whole it was an awesome session and having Kaizzad and Sheru with Devraj and Lorelli out there was just wonderful.

Standing Crunches on the Lat Pulldown Machine:
77.5 lbs x 12 reps x 3 sets

Video:

M25 W4 Full Body Training + New Template

2010-09-30T13:44:00.001-05:00

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

2010-09-30T13:24:00.000-05:00

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

2010-09-30T13:15:00.000-05:00

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

2010-09-30T13:00:00.000-05:00

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

2010-09-23T15:30:00.005-05:00

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

2010-09-23T15:30:00.003-05:00

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

2010-09-23T15:30:00.000-05:00

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

2010-09-22T12:48:00.002-05:00

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

2010-09-19T02:00:00.002-05:00

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

2010-09-19T01:49:00.002-05:00

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

2010-09-15T12:09:00.000-05:00

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*

2010-09-12T09:55:00.000-05:00

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

2010-09-07T21:56:00.000-05:00

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

2010-09-06T21:42:00.000-05:00

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

2010-09-05T21:33:00.000-05:00

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

2010-09-05T11:09:00.000-05:00

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

2010-09-04T00:45:00.002-05:00

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

2010-09-03T12:48:00.002-05:00

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:

M24 W4 Full Body Training

2010-08-30T14:05:00.000-05:00

FULL BODY TRAINING - Mesocycle 24 Week 4

This is Sunday's training.

Pistol Squats:
+20 lbs x 3 reps x 2 sets
+30 lbs x 4 reps
+40 lbs x 5 reps
+50 lbs x 3 reps
+60 lbs x 3 reps
+70 lbs x 1 rep
+50 lbs x 3 reps
This killed me.

Weighted Pull-ups:
+50 lbs x 4 reps
+50 lbs x 2 reps

Dumbbell Rows:
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 4 reps
My calluses were all torn up from Deadlifting but I refused to wear my straps.

Cable Rows:
120 lbs x 10 reps x 3 sets

Video:

M24 W4 Deadlift Training

2010-08-29T09:00:00.002-05:00

DEADLIFT TRAINING - Mesocycle 24 Week 4

Deload workout from Saturday night.

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
415 lbs x 2 reps

Deadlift Work Sets:
465 lbs x 2 reps
475 lbs x 2 reps
Very cool. I am very very pleased with this.

Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps
This is hard on the shoulders...

Dumbbell Windmills:
35 lbs x 10 reps x 4 sets
My shoulder felt so weird in this. Bad choice of exercise.

Facepulls:
75 lbs x 15 reps x 4 sets
I was worried about shoulder stability.

Video for today:

M24 W3 Press Training

2010-08-27T15:12:00.002-05:00

PRESS TRAINING - Mesocycle 24 Week 3

This is Wednesday's training. Kaizzad sir is really awesome. He kept the gym open specially for us to finish our training. I had work till 9 pm so by the time I got to the gym it was 10 and the gym was scheduled to close in an hour. Thankfully Kaizzad sir allowed us to hang around and train

Overhead Press:
165 lbs x 4 reps x 4 sets
I don't think I've ever done this much volume at such a heavy weight. This is 89.8% of my max.

BodyWeight Pull-ups:
10 + 10 + 9 = 29
I am going to get back into the habit of doing these.

Short workout.

Video:

M24 W3 Squat Training

2010-08-27T15:01:00.002-05:00

SQUAT TRAINING - Mesocycle 24 Week 3

This is Tuesday's session...

Front Squats:
285 lbs x 1 rep @ 90%
245 lbs x 5 reps x 3 sets @ 78%
Using a modified version of Brad Gillingham's Squat Cycle.

Back Squats:
315 lbs x 2 reps
275 lbs x 7 reps

Supine GHRs:
BW x 12 reps x 3 sets

Russian Twists:
25 lbs x 10 reps x 5 sets

Dumbbell Static Holds:
120 lbs x 30 seconds
120 lbs x 30 seconds
120 lbs x 35 seconds
Really need to work on this.

Video:

M24 W3 Full Body Training

2010-08-27T14:48:00.000-05:00

FULL BODY TRAINING - Mesocycle 24 Week 2

I can't believe it's been a week since my last update. Well, this is last Sunday's workout.

Pistol Squats:
+20 lbs x 3 reps x 2 sets
+30 lbs x 3 reps
+40 lbs x 3 reps
+50 lbs x 3 reps x 2 sets
+40 lbs x 4 reps
This destroyed me. I am going to stop chasing reps and go after weight.

Weighted Pull-ups:
+50 lbs x 3 reps
+60 lbs x 1 rep
+60 lbs x 1 rep
+50 lbs x 3 reps
Meh....

Dumbbell Rows:
140 lbs x 5 reps
140 lbs x 3 reps
140 lbs x 3 reps
140 lbs x 4 reps
Calluses torn but decided against using straps.

Cable Rows:
120 lbs x 10 reps
130 lbs x 10 reps
130 lbs x 10 reps

Lat Pull-down Crunches:
75 lbs x 20 reps

Video:

M24 W3 Deadlift Training

2010-08-22T03:38:00.001-05:00

DEADLIFT TRAINING - Mesocycle 24 Week 3

This is last night's training. So as usual Saturday nights are Deadlift nights. Got Kanishk, Devraj and me all doing pulls. The only one missing was Bijoy. Hell, even Kaizzad sir turned up just to show off a 340 bench!

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
415 lbs x 1 rep

Deadlift Work Sets:
465 lbs x 1 rep
445 lbs x 4 reps
475 lbs x 1 rep
455 lbs x 3 reps
485 lbs x FAIL
475 lbs x 1 rep
This was pretty insane. I think having this job tires me out so my form wasn't as awesome as I would've liked. Plus, 485 is 98.5% of my max....it would be hard for me to do that after doing so much other stuff in the 90%+ range. That last rep with 475 is what Devraj refers to as my accession into heaven lol...watch the video and you'll see why.

Overhead Squats:
135 lbs x 3 reps
Gym was shutting down and we had to call it quits.

Facepulls:
75 lbs x 15 reps x 3 sets

It was a pretty big day for all of us. Kanishk managed to hit a 315 Deadlift for sets of 2, 3 and 3. Devraj pulled his first ever 315. All in all it was a decent session.

Video:

M24 W2 Press Training

2010-08-21T02:49:00.002-05:00

PRESS TRAINING - Mesocycle 24 Week 2

This workout took place on Wednesday.

Overhead Press:
175 lbs x 2 reps
195 lbs x FAIL
175 lbs x 2 reps
175 lbs x 1 rep
The OH Squats from Tuesday's workout really messed up my shoulders. They were incredibly sore and the bar wasn't moving. So, what I am going to do is shift OH Squats to Deadlift Training day or I might just drop them for now. Clearly I am able to maintain strength on them so it's no big deal. Regarding the OHP: next week will be better. My shoulders won't be sore. And given that they were so sore I think I did reasonably well.

Weighted Pull-ups:
BW + 50 lbs x 3 reps
BW + 50 lbs x 4 reps
Last rep on the second set is questionable at best lol...

BodyWeight Pull-ups:
BW x 11 reps
BW x 10 reps
I am going to start doing these again. My goal next week is to take 20 lbs and do 10 reps straight. The gym was about to close so I had to rush through this. I couldn't do my normal rest intervals and that held me back.

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

My work hours are pretty darn insane. On some days I come back home by 9 pm or even 10 pm. Actually, this is most of the time. So, I have been very very worried about squeezing in a workout on the weekdays. Well, I was contemplating setting up a home gym but the owner of K11 Academy and Five Fitness Clubs; Mr. Kaizzad Capadia has offered to keep the gym open beyond the regular hours of operation just for me. This is really incredible of him and I am very grateful for this.

Video:

M24 W2 Squat Training

2010-08-21T02:31:00.000-05:00

SQUAT TRAINING - Mesocycle 24 Week 2

Workout took place on Tuesday. Been very busy with work so haven't had the time to update the journal....

Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
165 lbs x 2 reps
185 lbs x 1 rep
This was awesome. I am going to train this harder from now on.

Front Squats:
245 lbs x 1 rep
255 lbs x 3 reps
285 lbs x 1 rep
I am getting used to this new schedule. Decided to take it easy. I'm gonna be starting a Brad Gillingham type cycle for Front Squats from next week.

Video:

M24 W2 Full Body Training

2010-08-15T13:36:00.000-05:00

FULL BODY TRAINING - Mesocycle 24 Week 2

This is today's workout. I can't believe the weekend is over!

Pistol Squats:
10 + 10 = 20 reps
Decent...

Weighted Pull-ups:
BW + 50 lbs x 3 reps x 3 sets
Difficult

Dumbbell Rows:
140 lbs x 5 reps
140 lbs x 6 reps
140 lbs x 5 reps
Difficult. Not wearing straps on this makes it 10000x harder lol.

Unilateral Overhead Press:
65 lbs x 6 reps x 2 sets
Good place to start at.

Front Planks:
BW x 90 seconds x 1 set
This is the front plank during which for the first 45 seconds I have my right arm and left foot off the ground elevated parallel to the floor and then for the last 45 seconds I have my left arm and right foot off the ground elevated parallel to the floor. This killed me. I was trembling all over.

Video:

M24 W2 Deadlift Training

2010-08-15T09:24:00.002-05:00

DEADLIFT TRAINING - Mesocycle 24 Week 2

This is yesterday's training....I went in late in the evening on a Saturday. Was feeling kinda meh going into the training session. But, Kanishk, Devraj and his gf made the session end up being quite productive.

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 1 rep

Deadlift Work Sets:
465 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
445 lbs x 4 reps
475 lbs x 1 rep
This destroyed me. The last rep on 445 was the longest rep I've ever done in my life.

Front Squats:
255 lbs x 2 reps x 3 sets
I did this for practice. Felt strong.

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

Hand Extensions:
2 bands x 25 reps x 2 sets
What a burn!!!

Video of Deadlifts and Front Squats:

M24 W1 Back Training

2010-08-14T04:59:00.000-05:00

BACK TRAINING - Mesocycle 24 Week 1

I've been very lazy. The first week of my job has been insanely long in terms of work hours. I'm in the process of setting up my home gym. Additionally, this workout was from this past Wednesday - the 11th of August which was Day 1 of my new job.

Weighted Pull-ups:
BW + 50 lbs x 2 reps x 2 sets

Dumbbell Rows:
120 lbs x 4 reps
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 6 reps
No straps!!!! This was with just my hands and chalk!!! I'm so pleased!!!!

Seated Cable Rows:
120 lbs x 8 reps
130 lbs x 8 reps
140 lbs x 8 reps

Facepulls:
75 lbs x 15 reps x 2 sets

Dumbbell Windmills:
35 lbs x 10 reps x 3 sets

Lat Pulldown Crunches:
75 lbs x 12 reps x 3 sets

Hammer Curls:
50 lbs x 8 reps

No videos but I'll take some this weekend when I do those rows again. Hopefully I will have gotten stronger.

I'm gonna be changing the layout of my training for now. No 8 day rotation. Simple 4 workouts per week.

Saturday is gonna be Deadlifts, Pistol Squats, some pullthroughs and core work. This is gonna be a long training session and volume on pistols and pressing will build over time.

Sunday is gonna be Weighted Pull-ups, Dumbbell Rows, some pressing, more row work and then core training. The volume will increase with time.

Monday is gonna be an off day. I will probably do grip training with the grippers on this day.

Tuesday is gonna be a Squat training session - I'm probably just gonna have time to do Front Squats and Back Squats with core work for now. Simple and basic. Work up to a relative max for the day and then play with 90%+ weights for sets and reps.

Wednesday is gonna be a Press training session - I'm only going to have time to do OHP, Weighted Pull-ups and some core work. This is fine for now. Some unilateral pressing will be done on Sunday...that or CGBP depending on how much time I have.

Thursday and Friday will be off days so that I am healthy for Saturday.

Lets see how this works....some exercises will be swapped around from time to time but for now this is how it's gonna be.

M24 W1 Squat Training

2010-08-10T12:20:00.000-05:00

SQUAT TRAINING - Mesocycle 24 Week 2

Very nervous about tomorrow. Couldn't focus at all.

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

Front Planks while Raising Alternate Arm and Leg:
BW x 60 seconds x 3 sets

Video:

M24 W1 Pistol Squat Training

2010-08-10T04:58:00.000-05:00

PISTOL SQUAT TRAINING - Mesocycle 24 Week 1

This is Sunday's workout. My internet has been acting up.

Pistol Squats:
10 + 5 + 5 = 20 reps
Felt out of it....

Weighted Pull-ups:
BW + 50 lbs x 3 reps
BW + 60 lbs x 2 reps
BW + 65 lbs x 1 rep
BW + 50 lbs x 2 reps
No focus whatsoever

Swiss Ball Jackknife Pikes: BW x 10 reps x 4 sets

Video:

M24 W1 Deadlift Training

2010-08-08T03:58:00.000-05:00

DEADLIFT TRAINING - Mesocycle 24 Week 1

This is yesterday's 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
415 lbs x 2 reps

Deadlift Work Sets following Poliquin's 5/1 Principle:
465 lbs x 1 rep
435 lbs x 3 reps <<-- Failed on 4th because I didn't rest enough and my grip was unequally placed
470 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
I salvaged what I thought was going to be a trainwreck of a workout. I had anticipated 4 reps on the first attempt @ 435 but I used a bad grip - my spacing was unequal and the bar just rolled off. Well, I learnt from that and I took my usual 10 minute rest intervals post that and everything was fine.

Hand Extensions: 2 bands x 25 reps x 3 sets

Video for today:

M23 W4 Press Training

2010-08-04T06:10:00.000-05:00

PRESS TRAINING - Mesocycle 23 Week 4

This is yesterday's workout...

Overhead Press:
165 lbs x 3 reps
185 lbs x 1 rep <<-- Taken as relative Max
175 lbs x 2 reps
175 lbs x 1 rep
175 lbs x 1 rep
I'm gonna increase density next time...

Close Grip Bench Press:
185 lbs x 9 reps
185 lbs x 8 reps
185 lbs x 8 reps
I finally got 9 reps. I'm gonna increase reps next time. Goal is to hit 185x10x3.

Unilateral Overhead Press:
65 lbs x 3 reps
65 lbs x 7 reps

Inverted Rows: BW x 15 reps x 3 sets

Video:

M23 W4 Back Training

2010-08-03T13:46:00.000-05:00

BACK TRAINING - Mesocycle 23 Week 4

This is yesterday's training...

Weighted Pull-ups:
BW + 50 lbs x 3 reps x 4 sets

Dumbbell Rows:
120 lbs x 6 reps
120 lbs x 7 reps
140 lbs x 4 reps
140 lbs x 6 reps

Seated Cable Rows:
140 lbs x 5 reps x 2 sets
120 lbs x 12 reps x 2 sets

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

Video:

M23 W4 Pistol Squat Training

2010-07-30T14:15:00.000-05:00

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

2010-07-29T14:53:00.000-05:00

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

2010-07-27T12:14:00.000-05:00

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

2010-07-25T15:52:00.002-05:00

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

2010-07-25T14:14:00.002-05:00

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

2010-07-23T06:03:00.000-05:00

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

2010-07-21T13:38:00.000-05:00

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

2010-07-19T12:46:00.000-05:00

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

2010-07-17T06:35:00.001-05:00

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

2010-07-16T14:32:00.002-05:00

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

2010-07-14T13:22:00.000-05:00

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

2010-07-13T12:14:00.002-05:00

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

2010-07-12T02:38:00.002-05:00

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

2010-07-09T08:46:00.002-05:00

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

2010-07-08T09:06:00.002-05:00

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

2010-07-06T15:45:00.001-05:00

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

2010-07-04T14:35:00.001-05:00

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: