M25 W4 Full Body Training + New Template

FULL BODY TRAINING - Mesocycle 25 Week 4

Yesterday's session.

Back Squats:
275 lbs x 4 reps
275 lbs x 4 reps
315 lbs x 3 reps
Progression on this is gonna be slow and steady. It's not a priority lift but I am going to work a little harder at it.

Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 11 reps
BW x 12 reps
Total = 45 reps

Swiss Ball Jackknife Pikes:
BW x 12 reps x 3 sets

Video:


New Template

The new template is going to be similar to this one. I'll be brief.

Saturday: Deadlift Training
I'll be doing my usual Deadlifts, Pistol Squats and Core Training on this day.

Sunday: Upper Body Training
I'll start with Overhead Presses, graduate onto Weighted Pull-ups, Dumbbell Rows, Cable Rows and Core Training.

Tuesday: Squat Training
Front Squats, Front Squats and more Front Squats. That and Core Training.

Wednesday: Full Body Training
Back Squats - I'm slowly getting into this. I'll be keeping the volume low and build on it with time. Unilateral OHP, Bodyweight Pull-ups and Core Training.

This will start from this coming Saturday 

M25 W4 Squat Training

SQUAT TRAINING - Mesocycle 25 Week 4

This was Tuesday's workout. I had 45 minutes to train.

Front Squats:
275 lbs x 2 reps
295 lbs x 1 rep
275 lbs x 3 reps
275 lbs x 2 reps
275 lbs x 2 reps
285 lbs x 1 rep
I'm not continuing with Brad Gillingham's cycle. I'm going to be training by feel from here on out.

Video:

M25 W4 Back Training

BACK TRAINING - Mesocycle 25 Week 2

This took place on Sunday....

Weighted Pull-ups:
+35 lbs x 6 reps x 5 reps

Dumbbell Rows:
140 lbs x 5 reps x 3 sets

Cable Rows:
120 lbs x 13 reps x 3 sets

Video:

M25 W4 Deadlift Training

DEADLIFT TRAINING - Mesocycle 25 Week 4

It's been one hell of a week.....I'm gonna post all 4 workouts and the new template one by one.

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
425 lbs x 2 reps

Deadlift Work Sets:
455 lbs @ 92%
475 lbs @ 96%
495 lbs @ 100%
475 lbs @ 96%
485 lbs @ 98%
Average Weight = 477 lbs
Average Intensity = 96%
Very good session.

Dips:
BW x 20 reps
wowzer lol...

Video: