M24 W4 Full Body Training

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

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

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

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: