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:
Tuesday, August 10, 2010
Sunday, August 08, 2010
M24 W1 Deadlift Training
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:
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:
Wednesday, August 04, 2010
M23 W4 Press Training
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:
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:
Tuesday, August 03, 2010
M23 W4 Back Training
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:
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:
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