M18 W1 Back Training

Back Training
Mesocycle 18 - Week 1

Beginning Thoughts:

This is yesterday's workout...

Workout:

Dumbbell Rows:
110 lbs x 5 reps x 5 sets
120 lbs x 3 reps

Pull-ups:
Skipped this. Zero energy.

Cable Rows:
160 lbs x 13 reps x 2 sets
170 lbs x 13 reps
190 lbs x 7 reps

Facepulls:
60 lbs x 15 reps x 2 sets

Inverted Rows:
Skipped

Swiss Ball Jackknife Pikes:
Skipped

Videos:

Forgot my camera..

Overall Impression:

Time to rest. Oh, I went and saw Edge of Darkness last night..Good movie.

I hope everyone's having a good weekend. Thanks for reading!!! 

M18 W1 Deadlift Training

Deadlift Training
Mesocycle 18 - Week 1

Beginning Thoughts:

Been eating right for the last few days...

Workout:

Deadlifts:
415 lbs x 2 reps
425 lbs x 2 reps
435 lbs x 2 reps
435 lbs x 2 reps
445 lbs x 2 reps
I had to hit 5 doubles today...My camera messed up on the first set with 435 and it got blurred (weird).

Front Squats:
185 lbs x 8 reps x 2 sets @ 65%
I am using the Brad Gillingham cycle for Front Squats for the next 12 weeks (or so). I have a feeling I overstated my lifts so I might be in a bit of trouble soon lol...

Weird Ab Exercise:
BW x 7 reps x 3 sets

Hand Extensions:
2 bands x 10 reps x 3 sets
This a new grip exercise. We're so used to training our grip (whether it be crushing grip or static grip or that third form of grip training which escaped my mind lol) that we neglect our antagonistic grip muscles. So, while I also train for squeezing my hand, this exercise forces you to open your hand. I have a video up of it too...

Videos:

Deadlifts, Front Squats & Core Training:


Hand Extensions:

Overall Impression:

I hope everyone is having a good week...Tomorrow is Friday finally lol!!! Cheers and good luck!!!

M17 W4 Press Training

Press Training
Mesocycle 17 - Week 4

Beginning Thoughts:

Last night's workout right here...Went in feeling pretty good and was determined to spend a good deal of time doing press work because lately my shoulders have been feeling very unstable and I don't like that.

Workout:

Pistol Squats:
BW x 6 reps x 2 sets
Next Mesocycle I am gonna spend more time on quality.

Overhead Press:
155 lbs x 3 reps
160 lbs x 3 reps
165 lbs x 3 reps
170 lbs x 3 reps
175 lbs x 2 reps
185 lbs x FAIL
155 lbs x 4 reps
Since I'm doing this exercise for the first time in like ages..I decided to go Quality Volume on this. I'm writing up a plan for progression on this exercise soon. I plan on breaking through the 185 lbs mark.

Pull-ups:
BW x 10 reps
BW x 9 + 1 reps
BW x 8 + 2 reps
Total = 30 reps
Decent..

Push-ups:
BW x 20 reps x 2 sets
Destroyed me...

Videos:

Pistol Squats,Overhead Press and Pull-ups:

Overall Impression:

Eating has been relatively good so I am going to work on that and do some R&R over the next 2 days which I have off from training.

M17 W4 Squat Training

Squat Training
Mesocycle 17 - Week 4

Beginning Thoughts:

Just got back from the gym...

Workout:

Overhead Squats:
135 lbs x 3 reps x 2 sets
155 lbs x 2 reps
Next Mesocycle I am gonna spend more time working on technique. I am gonna try to hit 185 soon.

Front Squats:
225 lbs x 3 reps x 6 sets
Ok so here is the plan with these for now. I have never tried much volume on front squats and I am still working on technique. Today's workout went to **** because my shoulders and biceps were hurting for some reason. So It was hard to concentrate on my form. But, I got all 6 sets. Next week I will add 5 lbs to the bar and week after another 5 lbs and so on and so forth. I figure that around the 250-260 lbs mark this linear progression will fail. When that happens I will do something similar to what I did for Deadlifts with the modified Poliquin 1-6 Principle. It will help consolidate my strength gains before I aim to nail 315.

Back Squats:
Skipped. This is a sort of low volume deload type workout so I didn't want to push it.

Farmers Walks:
105 lbs x 2 trips x 3 sets
Decent...

Pallof Press:
47.5 lbs x 12 reps x 2 sets
52.5 lbs x 12 reps

Videos:

Overhead Squats, Front Squats and Farmer Walks:

Overall Impression:

Decent workout. I have my Press workout tomorrow...