M20 W1 Squat Training

Squat Training
Mesocycle 20 - Week 1

Beginning Thoughts:

Worked out late tonight....I had barely eaten any food all day. Weird.

Workout:

Pull-ups:
BW x 14 reps
BW x 11 reps
BW x 10 reps
BW x 9 reps
Total = 44 reps
Tiring....

Front Squats:
270 lbs x 1 rep @ 95%
230 lbs x 5 reps x 3 sets @ 82.5%
This is Week 9 of Brad Gillingham's cycle. Last week is max-out session of sorts. I paused at the bottom of the 270 lbs. Felt really awesome.

Metabolic Conditioning for 2 rounds:
Lunge with Unilateral Press = 40 lbs x 5 reps
Renegade Rows = 40 lbs x 5 reps
Kettlebell Swings = 60 lbs x 10 reps
Dumbbell Windmills = 30 lbs x 8 reps
Felt gooooood.....I almost threw up after the second round.

Videos:

Pull-ups, Front Squats & Metabolic Conditioning:

Overall Impression:

Decent workout.

M20 W1 Grip Training

Grip Training
Mesocycle 20 - Week 1

Beginning Thoughts:

I hadn't eaten enough so I decided to skip working out today. Decided to do some grip training instead.

Workout:

Walmart Gripper:
5 reps x 2 sets
Set 1 was done slow and Set 2 was done faster. 1.5 minutes rest between sets.

Heavy Gripper 150:
2 reps x 2 sets
No setting for the gripper for this. It felt kinda difficult. Rest Interval was 2 minutes.

Captain of Crush (CoC) #1:
4 Singles
2 Doubles
This was very difficult and took everything I had. Naturally, I used a setting for this because I'm still new at this. I managed a clean close on two of the singles. Everything else was really close. But this is an improvement from last time where I couldn't even close one.

Heavy Gripper 150:
6 reps
With setting and done quick. A good finisher.

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Nothing special.

Overall Impression:

Looking forward to tomorrow's workout....

M20 W1 Deadlift Training

Deadlift Training
Mesocycle 20 - Week 1

Beginning Thoughts:

Just got back from my workout....It's been a LONG day and an even longer week. I really thought that Senior year last semester would be a blast but it's been an awfully painful experience and trying to balance school, diet, gf, friends, working out, etc is very very difficult.

Workout:

Deadlift Singles @ > 90%:
430 lbs @ 90%
455 lbs @ 96%
445 lbs @ 94%
475 lbs @ 100%
430 lbs @ 90%
455 lbs @ 96%
430 lbs @ 90%
This was very tiring. Week 1 of this system has me doing 6-8 singles so I did 7 and called it quits. It's funny that the last set was actually the easiest.

Pistol Squats:
3 + 3 = 6 reps
I've been slacking off on this exercise for too long. I'm gonna get back to doing these regularly now.

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts and Pistol Squats:

Overall Impression:

I got accepted into a national Economics society called Omicron Delta Epsilon (ODE) which is awesome.

I am gonna rest this weekend. I didn't sleep enough on Spring Break and I need to play catch up.

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

M19 W4 Press Training

Press Training
Mesocycle 19 - Week 4

Beginning Thoughts:

This is yesterday's training. I had to finish a project and instead of my planned 2 hours it took me 6 and therefore I had to skip dinner. I was going to skip the workout and grab food but I decided to go to the gym and I managed to get a huge meal after I got out past midnight.

Workout:

Pull-ups:
BW x 13 reps
BW x 11 reps
BW x 10 reps
BW x 10 reps
Total = 44 reps
Goal achieved. New goal is to hit 50 reps in 4 sets.

Banded Overhead Press:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 2 reps
165 lbs x 1 rep
This was very difficult.

Dips:
6 + 6 + 6 = 18 reps in 3 minutes

Videos:

Pull-ups and Banded OHP:

Overall Impression:

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