M21 W3 Deadlift Training

Deadlift Training
Mesocycle 21 - Week 3

Beginning Thoughts:

Exams have been very painful....I really hope I do well. Things aren't looking so hot and there's not much I could've done about it. Good news is that I think most people are failing though that doesn't provide much solace.

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 5 reps
385 lbs x 2 reps

Deadlifts:
415 lbs x 2 reps
435 lbs x 2 reps
455 lbs x 3 reps
455 lbs x 2 reps
475 lbs x 1 rep
Decent stuff. I went by feel. I am glad I switched to Pistol Squats on Sunday...my hips felt good though I am not 100% in my groove. Something is missing and I don't know what. The 475 lbs set was a royal pain. The bar got stuck mid movement at my thigh. That is soooo frustrating!!! I should get back to wearing my track pants.

Pistol Squats:
Skipped

Front Planks:
BW x 60 seconds x 3 sets
I did my usual alternate one arm one leg thingy for 30 seconds each set...Good stuff though I hate this exercise. It is soo mind numbingly boring to just stay in one position for that long!

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Thanks for reading, everyone! Hope y'all are having a good week 

M21 W2 Press Training

Press Training
Mesocycle 21 - Week 2

Beginning Thoughts:

I have so little motivation to study for finals...arg!

Workout:

Banded Overhead Press:
145 lbs x 3 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 1 rep
135 lbs x 5 reps
Decent....Not too pleased about this.

Unilateral Overhead Press:
75 lbs x 4 reps
75 lbs x 5 reps
75 lbs x 6 reps
The last set was a royal pain. I got all 6 with my left hand but then I failed after 5 on the right. I had to take a couple of minutes to rest and then I hit one rep.

Side Lateral Raises:
15 lbs x 12 reps x 3 sets

Lying Dragon Flags:
BW x 8 reps x 3 sets

Hammer Grip Pull-ups:
BW x 5 reps
BW x 15 reps
After all those 50 reps of pull-ups just yesterday I was toast..

Videos:

Banded OHP, Unilateral OHP and Hammer Grip Pull-ups:

Overall Impression:

Hope everyone had a good weekend! 

M21 W2 Squat Training

Squat Training
Mesocycle 21 - Week 2

Beginning Thoughts:

Last week I did the 4 Squat workout...my soreness made my Deadlift workout impossible. So, this week, I decided to revisit a past chapter and dedicate this workout to Pistol Squats, Pull-ups, Grip Training and core work.

Workout:

Pistol Squats:
3 + 3 + 7 + 4 + 8 = 25 reps
I am really happy with this. It's been so long since I've done these efficiently I had almost forgotten how to do them. I am going to try get 25 reps in one set this year.

Pull-ups:
8 + 10 + 8 + 10 + 9 + 5 = 50 reps
I did not do these aggressively. I just wanted to hit 50 reps in 5-6 sets with 8-10 reps per set. I am happy with this outcome as well.

Grip Training:
WMT = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 4 Singles
I am glad I've been doing these once every 2 weeks. Progression is a LOT better this week.

Russian Twists:
35 lbs x 8 reps x 3 sets

Dumbbell Windmills:
30 lbs x 10 reps x 3 sets

Videos:

Pistol Squats, Pull-ups, Russian Twists and Dumbbell Windmills:

Overall Impression:

Final exams begin on Wednesday...time to put my nose to the grindstone!!!

I hope everyone's had a good weekend. I haven't seen any movies but I did got to 6th Street in Austin which was a real blast!

M21 W2 Back Training

Back Training
Mesocycle 21 - Week 2

Beginning Thoughts:

Yesterday was the last day of classes. Feels soooo weird....

Workout:

Dumbbell Rows:
120 lbs x 7 reps
120 lbs x 12 reps
120 lbs x 11 reps
120 lbs x 5 reps
I had a novel idea (yes, sarcastic). I figured out that I am not compelled to NOT take a rest in between each side.

Cable Rows:
180 lbs x 10 reps
190 lbs x 10 reps
200 lbs x 10 reps

Facepulls:
90 lbs x 15 reps
90 lbs x 15 reps
100 lbs x 15 reps

Weird Ab Exercise:
BW x 6 reps x 3 sets

Videos:

Pull-ups and Rows:

Overall Impression:

Decent workout. Very happy with the rows. They felt great.