Anuj's pursuit to achieve a Strong Deadlift and Overhead Press
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Forum » Members Training and Journals / Personal Journals » Anuj's pursuit to achieve a Strong Deadlift and Overhead Press
Started by: _Wolf__Wolf_
On: 1262329733|%e %b %Y, %H:%M %Z|agohover
Number of posts: 176
rss icon RSS: New posts
Summary:
From January to May...
Big Boy Basics Part 1
_Wolf__Wolf_ 1262329733|%e %b %Y, %H:%M %Z|agohover

Hi everyone!!

I'd like to wish everyone a Happy New Year and the best of luck for all your goals.

A new year means a new journal so welcome to Big Boy Basics!!!

Goals are as they have always been: to stay injury free and get stronger and hopefully lose some of the chub

For all newcomers, 4 weeks of training = 1 Mesocycle.

Today marks the start of Mesocycle 17. I don't do routines - I train. I follow templates. Here's the template for now:

THURSDAY: DEADLIFT TRAINING

1. Deadlifts
2. Front Squats
3. Core Training

FRIDAY: BACK TRAINING

1. Heavy Rows - either dumbbell, barbell, chest supported or machine done 3-5 sets of 1-5 reps depending on the exercise
2. Pull-ups - all weighted for as many sets and reps as I like. mostly I aim for 25-50 total reps all done with some added weight.
3. Medium Rows - either high or low cable rows or unilateral cable rows for 3-4 sets of 8-12 reps
4. Facepulls or Shrugs
5. Core Training

SUNDAY: SQUAT TRAINING

1. Overhead Squats
2. Front Squats
3. Back Squats
4. Grip Training
5. Core Training

MONDAY: PRESS TRAINING

1. Pistol Squats
2. Press Variant - either military or bench variants within for heavy work
3. Pull-ups - light for example; 3x8 or so
4. Supplementary Press
5. Core Training

I suffer from a slew of shoulder and lower back injures so staying injury free is my #1 goal.

For those interested, my "stats" at the moment are:

I weigh 195 lbs @ 5'7
Pistol Squats: 13 reps per leg
Back Squats: 365 lbs
Front Squats: 295 lbs
Overhead Squats: 185 lbs
Military Press: 185 lbs
Deadlifts: 475 lbs
Bench Press: 225 lbs

A very Happy New Year to everyone once again and I will check in later with a journal update hopefully.

Oh, and for those concerned, here's my youtube channel: http://www.youtube.com/user/anuj247

Cheers!

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Unfold Big Boy Basics Part 1 by _Wolf__Wolf_, 1262329733|%e %b %Y, %H:%M %Z|agohover
M17 W1 Deadlift Training
_Wolf__Wolf_ 1262376821|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 17 - Week 1

Beginning Thoughts:

Once again: A very Happy New Year to one and all!!

Workout:

Deadlifts:
(415 lbs x 1 rep x 5 minisets) x 2 cluster sets
435 lbs x 2 reps
The goal was to do 2 cluster sets of 5 minisets - each one being a single rep. Last week I had messed up on this but I finally got the hang of it. I thoroughly detest cluster sets. They totally put me off my groove. I did the final set with 435 lbs for sheer giggles.

Front Squats:
185 lbs x 3 reps x 3 sets
205 lbs x 3 reps
I have been struggling with Front Squats for quite a while now. I have zero technique with these. Just 3 weeks ago I hit 295 lbs for the 4th or 5th time over the span of two months and it was through sheer brute strength. Thats a no-no for me. I would like to perfect and hone in my technique. So, I have gone back to the drawing board and the first change I have made is switching my grip from a rather unstable cross grip to a clean/weightlifters/olympic grip. I am sure with this more stable grip and working on my form from the ground up I will be surpass 295 lbs over the next few months.

Hanging Air Kicks:
BW x 10 reps x 3 sets

Cable Wood Chops:
15 kgs x 12 reps
20 kgs x 12 reps
20 kgs x 12 reps

Videos:

Deadlifts & Front Squats:
http://www.ironscene.com/play_hd.php?vid=3567

Overall Impression:

This was a better workout than last week. It takes some getting used to these weird octagonal shaped plates…I need to work on my grip more. I am going to be trying a new fun exercise for grip training this coming Monday..

Have a great day today everyone and thank you for reading!

Last edited on 1262376991|%e %b %Y, %H:%M %Z|agohover By _Wolf_ + Show more
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Unfold M17 W1 Deadlift Training by _Wolf__Wolf_, 1262376821|%e %b %Y, %H:%M %Z|agohover
M17 W1 Back Training
_Wolf__Wolf_ 1262549480|%e %b %Y, %H:%M %Z|agohover

Back Training

Mesocycle 17 - Week 1

Beginning Thoughts:

Was so bloated…and still am.

Workout:

Chest Supported Rows:
160 lbs x 5 reps x 3 sets
180 lbs x 3 reps
190 lbs x 2 reps
I used a lighter weight than last week for my work sets but my overall volume was through the roof. I will increase the weight after I have spent some more time getting used to this exercise and getting my form down..

Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 2 reps x 2 sets
BW + 30 lbs x 3 reps
BW + 20 lbs x 4 reps
BW + 20 lbs x 3 reps
Total Reps = 20
This just wasn't happening today…I wasn't feeling it at all. It's been a few weeks since I've done proper weighted Pull-ups so this is to be expected. I'll be fine next week - especially since I am not hitting Pull-ups 2x a week with this new template.

High Cable Rows:
75 kgs x 8 reps x 3 sets

Facepulls:
40 kgs x 12 reps x 2 sets
I actually felt these in my traps…awesome!

Front Planks:
BW x 60 seconds x 3 sets

Hammer Curls:
22 kgs x 5 reps x 3 sets
I hate arm work…But I desperately want huge forearms

Videos:

Chest Supported Rows & Pull-ups:
http://www.ironscene.com/play_hd.php?vid=3582

Overall Impression:

I hope everyone's had a great weekend full of fun, excitement and promise!

Good luck for the next week and thanks for reading as always!

Last edited on 1262549535|%e %b %Y, %H:%M %Z|agohover By _Wolf_ + Show more
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Unfold M17 W1 Back Training by _Wolf__Wolf_, 1262549480|%e %b %Y, %H:%M %Z|agohover
M17 W1 Squat Training
_Wolf__Wolf_ 1262642390|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 17 - Week 1

Beginning Thoughts:

Went in very late and had almost no energy..

Workout:

Overhead Squats:
135 lbs x 3 reps
155 lbs x 3 reps
175 lbs x 2 reps
Decent…I paused at the bottom of 175 for the longest time to make sure I had my form down..

Front Squats:
185 lbs x 3 reps x 6 sets
205 lbs x 1 rep
225 lbs x 2 reps
Still working on grip here…It's getting better but I need to stretch my forearm muscles more. I need to squat "down" more and keep my elbows higher.

Back Squats:
295 lbs x 5 reps x 3 sets
Form was very meh…I'm GM'ing the weight a bit and I dont feel comfortable….

Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets

Videos:

Overhead Squats, Front Squats and Back Squats:
http://www.ironscene.com/play_hd.php?vid=3585

Overall Impression:

Gonna spend tomorrow resting and eating….I hope everyone's had a wonderful Monday!!!

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Unfold M17 W1 Squat Training by _Wolf__Wolf_, 1262642390|%e %b %Y, %H:%M %Z|agohover
M17 W1 Press Training
_Wolf__Wolf_ 1262728770|%e %b %Y, %H:%M %Z|agohover

Press Training

Mesocycle 17 - Week 1

Beginning Thoughts:

Was in a bit of a hurry today but the overall volume would have been low to begin with because I need to set a base mark from which to progress.

Workout:

Pistol Squats:
BW x 4 reps x 2 sets
Felt pretty comfortable.

Overhead Press:
155 lbs x 3 reps
175 lbs x 1 rep x 2 sets
I will build on this come next week. I am not sure where I am going to keep rotating a variant of the press on a week to week basis but I might do some crazy bell incline close grip bench presses (wow..what a mouthful!) next week.

Pull-ups:
BW x 10 reps
BW x 8 reps
BW x 8+1 reps
Total = 27 reps
The goal here is to increase overall volume on this exercise as the weeks progress. On this day no weighted pull-ups are done because I need to keep my form in check, etc…

Unilateral Lat Pulldowns:
35 kgs x 6 reps x 2 sets
40 kgs x 5 reps

Decline Dumbbell Punches:
14 kgs x 8 reps x 3 sets

Videos:

Pistol Squats, Overhead Press, Pull-ups, Unilateral Lat Pulldowns & Decline Dumbbell Punches:
http://www.ironscene.com/play_hd.php?vid=3602

Overall Impression:

The next 2 days are rest days…I plan on losing the bloat and relaxing! I hope everyone's having a swell week!

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Unfold M17 W1 Press Training by _Wolf__Wolf_, 1262728770|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1262798032|%e %b %Y, %H:%M %Z|agohover

RE Clusters: Deadlifts are tough with clusters. But your hate of them just goes to show you need more rest. Deadlifts, of course, need more recovery between sets. But regardless, taking a 3 rep max and resting in between should at least be easy for the first three! After all…if you can pull it off with a straight set then inserting mini rests in between should be a no brainer. If you're then doing 5 the last two should be tough but not crazy tough. So whatever it is about cluters that you hate…it isn't a function of the parameters. If, that is, you are using the appropriate weight for your goals.

It could be, however, that you are simply not well prepared for them right now.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1262798032|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1262800421|%e %b %Y, %H:%M %Z|agohover

It could be, however, that you are simply not well prepared for them right now.

I think this is it. It's like how I was when you had me first do reps with 385 if you remember. Doing 4 reps was a nightmare. But within 4-5 weeks of doing them I was able to hit 385x6x3. So I think I just need to get adjusted to doing them. I'll be fine in a bit. I should have been able to take 435 and do those clusters but 415 was a nightmare and I don't think the weight is an issue: I just need more rest.

I am sure in a couple of weeks these clusters will become easier as I become more adjusted to them. I'll also be able to heave more weight hopefully :-)

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1262800421|%e %b %Y, %H:%M %Z|agohover
M17 W2 Deadlift Training
_Wolf__Wolf_ 1263032535|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 17 - Week 2

Beginning Thoughts:

This is last night's workout…I pretty much sat on my ass all day so I was very lethargic when I hit the gym lol…

Workout:

Deadlifts:
(415 lbs x 2 reps x 3 minisets) x 2 cluster sets
455 lbs x 1 rep
I really wanted to hit 4 doubles but all I could muster up was 3. Next week I am going to increase rest period from 25 seconds to 30-45 seconds and really try for get 4 doubles with 415 per cluster set.

Front Squats:
185 lbs x 5 reps x 3 sets
205 lbs x 3 reps
I used three fingers this time and I added 2 reps to each of the 185 sets…

Lat Pulldown Crunches:
40 kgs x 10 reps x 3 sets

Overhead Plate Sidebends:
25 lbs x 8 reps x 3 sets

Dumbbell Windmills:
12 kgs x 8 reps x 3 sets

Videos:

Deadlifts & Front Squats:
http://www.ironscene.com/play_hd.php?vid=3622

Overall Impression:

Tiring workout. I am getting better at cluster sets. I am not used to rep work but I think I'll improve over the next few weeks. I aim to get 4 doubles next week and then I'm gonna increase the weight and go back to singles hopefully with 435. My overall aim is to hit 435 for doubles in a cluster set but it may be a while before I can manage that.

I hope everyone's having a good weekend! Thanks for reading, as always! smile.gif

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Unfold M17 W2 Deadlift Training by _Wolf__Wolf_, 1263032535|%e %b %Y, %H:%M %Z|agohover
M17 W2 Back Training
_Wolf__Wolf_ 1263102262|%e %b %Y, %H:%M %Z|agohover

Back Training

Mesocycle 17 - Week 2

Beginning Thoughts:

This is yesterday's workout..

Workout:

Chest Supported Rows:
160 lbs x 6 reps x 4 sets
195 lbs x 2 reps
Double progression right here, guys…If y'all want to read up on Single, Double and Triple Progression, check out this article: Strength Training with Single, Double and Triple Progression.

Pull-ups:
BW + 20 lbs x 2 reps
BW + 20 lbs x 3 + 3 reps
BW + 40 lbs x 1 + 1 + 1 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 2 reps
Total Reps = 15
Decent work…

High Cable Rows:
75 kgs x 10 reps x 3 sets

Facepulls:
40 kgs x 12 reps x 2 sets

Suitcase Deadlifts:
115 lbs x 6 reps x 2 sets

Hanging Air Kicks:
BW x 20 reps x 2 sets

Videos:

Chest Supported Rows & Pull-ups:
http://www.youtube.com/watch?v=nasBV65inyQ

Overall Impression:

I hope y'all have had a good weekend thus far…I went and saw Sherlock Holmes and thought it was pretty entertaining. I'm looking forward to seeing the Book of Eli.

Tonight is Squat Training. I leave for the US on Monday night and I arrive on Tuesday (US Time). So, I won't be training for the next 3 days at the least. I've shifted my Deadlift Training from my usual Thursdays to Fridays over the last 2 weeks but I will resume Deadlifting on Thursdays once again as soon as I get back. So after tonight's squat training update, the next journal update will be on Thursday of the following week. I know I'll be having only 6 days between Deadlift sessions but I should be fine because I will have rested for 4 nights and 3 days straight before my workout. I'm gonna keep my fingers crossed!!

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Unfold M17 W2 Back Training by _Wolf__Wolf_, 1263102262|%e %b %Y, %H:%M %Z|agohover
M17 W2 Full Body Training
_Wolf__Wolf_ 1263201630|%e %b %Y, %H:%M %Z|agohover

Full Body Training

Mesocycle 17 - Week 2

Beginning Thoughts:

This is Sunday's workout. Like I mentioned before, I won't be hitting the gym till Thursday so I had to modify my press and squat training days and basically combine them. The exercise order is a bit unorthodox (for me) because I was making the workout on the spot. I was very sore from Back Training the day before. This was my 3rd workout in a row - something I rarely ever do so I didn't make it too crazy!

Workout:

Flat Dumbbell Press:
75 lbs x 6 reps x 3 sets
I have been suffering from some shoulder pain recently. I may have not mentioned this before but I suffer from genetically loose shoulder joints which are very prone to dislocations (which are very painful - not the fun kind). So, I have to maintain a very delicate balance between pushing and pulling exercises and over the last month my pulling has overly exceeded by pressing - which is also bad for me. So, I am going to start pressing a bit more. It's weird because too much and too little pressing both mess up my posture and my shoulder girdle's happiness.

Pull-ups:
BW x 8 reps
BW x 10 reps
BW x 8 + 3 reps
Total = 28 reps
I know I did Pull-ups like 2 days back to back but this felt really good on my shoulders.

Front Squats:
185 lbs x 3 reps
195 lbs x 3 reps
205 lbs x 3 reps
215 lbs x 3 reps
225 lbs x 3 reps
235 lbs x 3 reps
185 lbs x 7 reps
Still working on technique. Gonna do some lower weight and much much more volume next week. The best way to get my body to adapt to this new grip is to practice, practice and practice some more. So volume is where this is at. Though, I need to make sure quality remains awesome.

Dumbbell Windmills:
14 kgs x 6 reps x 3 sets

Push-ups:
BW x 10 reps x 3 sets
My shoulder hurt a LOT initially with this but I finished each set off with some scapular push-ups which REALLY helped me. I could hear the clicking as my shoulder slid into place. Good times…

Hammer Curls:
22 kgs x 5 reps

Unilateral Shoulder Press:
66 lbs x 3 reps
66 lbs x 5 reps
This felt really good on my shoulder.

Videos:

Flat Dumbbell Presses, Pull-ups, Front Squats and Unilateral Shoulder Presses:
http://www.ironscene.com/play_hd.php?vid=3641

Overall Impression:

I leave tonight….Damn, my body is so painfully sore its unbelievable. Muscles which I didn't know I even had are screaming in pain lol..!! I'm looking forward to the 16 hour flight tonight because I'll be fast asleep even before the plane takes off.

I hope everyone's having a good weekend and good luck to y'all for next week! I'll see y'all on the other side!

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Unfold M17 W2 Full Body Training by _Wolf__Wolf_, 1263201630|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1263217140|%e %b %Y, %H:%M %Z|agohover

I may have not mentioned this before but I suffer from genetically loose shoulder joints which are very prone to dislocations.

Really? I had no idea.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1263217140|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1263218535|%e %b %Y, %H:%M %Z|agohover

Really? I had no idea.

Hahahha……Where would I be if you weren't aware of such a fundamental flaw in me hahhaa….

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1263218535|%e %b %Y, %H:%M %Z|agohover
M17 W3 Deadlift Day
_Wolf__Wolf_ 1263538459|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 17 - Week 3

Beginning Thoughts:

I am feeling very weak and tired…I've been under the weather recently and I shouldn't have gone to the gym but I am too stubborn and hard headed to quit.
Workout:

Deadlifts:
(415 lbs x 2 reps x 3 minisets) x 2 cluster sets
I felt very weak and really just sick and ill today…and it took a huge toll on me. You guys can see my form absolutely deteriorate in the video…

Front Squats:
205 lbs x 3 reps
I wasn't feeling good and I had nothing in the gas after this. Actually, thats not true: I could've done another 2 sets but I wanted to keep something in the tank. I will do better on my Squat Day later this weekend.

Weird Ab Exercise:
BW x static holds x 3 sets

Videos:

Deadlifts & Front Squats:
http://www.ironscene.com/play_hd.php?vid=3668

Overall Impression:

I hope everyone's had a great week. I am looking forward to this weekend!!!

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Unfold M17 W3 Deadlift Day by _Wolf__Wolf_, 1263538459|%e %b %Y, %H:%M %Z|agohover
Re: M17 W3 Deadlift Day
EricTEricT 1263578752|%e %b %Y, %H:%M %Z|agohover

Not smart. I'm stubborn is a story you tell yourself. It's not the real reason and you know that it isn't. Let go of it. There is more to lose by working out at that level when ill than there is to gain.


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Unfold Re: M17 W3 Deadlift Day by EricTEricT, 1263578752|%e %b %Y, %H:%M %Z|agohover
Re: M17 W3 Deadlift Day
_Wolf__Wolf_ 1263588534|%e %b %Y, %H:%M %Z|agohover

^^^ Hmm.. Ok, sir. I am gonna skip today's back session and just rest. I am not used to this cold weather and I am just feeling very weak in general because of it. It's not a good feeling and you're right: going in and doing something today is just gonna prolong the healing time. I'll rest today. I feel terrible for resting but I think it's time I act mature and think long term and just call it a day for today.

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Unfold Re: M17 W3 Deadlift Day by _Wolf__Wolf_, 1263588534|%e %b %Y, %H:%M %Z|agohover
M17 W3 Squat Training
_Wolf__Wolf_ 1263777427|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 17 - Week 3

Beginning Thoughts:

I am in Dallas right now for the MLK weekend and I went to LA Fitness to workout like normal. I've been eating like a 150 lb'er so I did not have as much energy as normal. On another note: I weighed myself this morning at 195.5 lbs which is about 5 lbs less than last month. So I am pretty pleased with myself. I want to drop to 180-185 though.

Workout:

Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 2 reps
I need to practice more with this. Next week I am going to do more work in this same weight range.

Front Squats:
205 lbs x 3 reps x 3 sets
225 lbs x 3 reps x 3 sets
Damn my wrists hurt like a bitch after these!!!

Back Squats:
315 lbs x 1 rep x 3 sets
I wasn't going to do these but I figured I'd try. My form on the first rep sucked but I was able to keep my chest up for sets 2 and 3.

Farmers Walks:
125 lbs x 1 trip x 3 sets
This was super difficult. My grip has been lagging pretty bad. It's been 4 weeks since I've done any grip training but I am gonna work on this from now on out.

Plate Pinches:
25 lbs x 30 seconds x 2 sets

Pallof Press:
42.5 lbs x 12 reps
47.5 lbs x 12 reps
50.0 lbs x 12 reps

Videos:

Overhead Squats, Front Squats and Back Squats:
http://www.ironscene.com/play_hd.php?vid=3684

Overall Impression:

This workout was better than the last disaster of a Deadlift workout mainly because I felt better. I think my diet has to be improved greatly if I want to continue progressing and that is what I am going to do.

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Unfold M17 W3 Squat Training by _Wolf__Wolf_, 1263777427|%e %b %Y, %H:%M %Z|agohover
M17 W3 Press Training
_Wolf__Wolf_ 1264001846|%e %b %Y, %H:%M %Z|agohover

Press Training

Mesocycle 17 - Week 3

Beginning Thoughts:

This is last night's workout. I was in half a mind to not go train but decided to stop being lazy. After every few months of dedicated training I fall into this lull where I become lethargic with no motivation to train. Thats how it has been for the last 1-2 weeks. But not things are different. I am easing back into training and hopefully I'll be fine for the next few months

Workout:

Pistol Squats:
BW x 5 reps x 2 sets
Good stuff

Incline Close Grip Crazy Bell Bench Press:
165 lbs x 3 reps
185 lbs x 4 reps x 2 sets
165 lbs x 5 reps
Man…this exercise is so difficult! Paul, who I have shown training with me a number of times, can bench in the low 300s and he has a hard time putting up 230-250 for reps on this exercise. As for a weakling like me, this exercise hits my shoulders and triceps the most. Very cool!

Pull-ups:
BW x 9 reps
BW x 8 reps
BW x 10 + 2 reps
Total = 29 reps
Decent..

Arm Work:
Did some hammer curls and lying tricep extensions. I didn't write the weights or the sets and reps because I was just fooling around. I think I took 50 lbs for Hammer Curls and 25 or something for the dumbbell tricep extensions..

Side Plank Rows:
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds
42.5 lbs x 30 seconds
I love core training!!!

Videos:

Pistol Squats, Incline Close Grip Crazy Bell Bench Press and Pull-ups:
http://www.ironscene.com/play_hd.php?vid=3696

Overall Impression:

Gonna focus on my diet. I have dropped from 200 to 195. I now plan on migrating to 190 and below. Slow and steady though…slow body recomp all the way!

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Unfold M17 W3 Press Training by _Wolf__Wolf_, 1264001846|%e %b %Y, %H:%M %Z|agohover
M17 W4 Deadlift Training
_Wolf__Wolf_ 1264173731|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 17 - Week 4

Beginning Thoughts:

This is last night's workout..My diet has been pretty decent: mainly protein and veggies and other carbs but I think I'm not getting enough fat. I also feel a bit tired throughout the day which is weird for me…Maybe I need to up my calories a bit for a couple of days to get back on track.

Workout:

Deadlifts:
425 lbs x 5 reps
This was a backoff session so I kept the intensity just didn't make it too hard on myself. In this cold weather my hands develop quite a bit of dry skin and my damn calluses get ripped off which ends up making my hands hurt whenever I grip the bar. 135 lbs is just as painful for my hands as 425 and I hate having a compromised grip!

Front Squats:
225 lbs x 3 reps
245 lbs x 2 reps
275 lbs x 1 rep
I just wanted to work towards a relative max. I'm glad I got 275. 275 using the clean grip feels a LOT more comfortable than 275 using that silly cross grip.

Weird Ab Exercise:
BW x 7 reps x 3 sets

Videos:

Deadlifts, Front Squats & Core Training:
http://www.youtube.com/watch?v=zOoPDxpmlXs

Overall Impression:

I hope everyone has had a great week. I'm looking forward to the weekend! Cheers and thanks for reading as always!

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Unfold M17 W4 Deadlift Training by _Wolf__Wolf_, 1264173731|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1264178527|%e %b %Y, %H:%M %Z|agohover

After watching the video I've changed the deadlift plan for you. I'll get it to you later today like I said.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1264178527|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1264193319|%e %b %Y, %H:%M %Z|agohover

shit…was I that bad?

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1264193319|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1264195480|%e %b %Y, %H:%M %Z|agohover

Huh? LOL, you're really good at reading stuff into what I say. You were fine. And actually I rethought rethinking it, lol. I was judging what I perceived as the degree of effort but it's too soon to put much stock in what you do right after all those clusters and especially on what is supposed to be a backoff. We will proceed as I had originally planned.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1264195480|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1264271542|%e %b %Y, %H:%M %Z|agohover

Oh cool…I thought my form was meh mostly because my mind was preoccupied with my weakening grip and that made you rethink your plan. Good news on the grip is that it is recovering: I was able to do my dumbbell rows with no grip issue and I didn't use straps for any of my back work. I am very pleased about that.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1264271542|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
JoeWeirJoeWeir 1264347619|%e %b %Y, %H:%M %Z|agohover

Make sure you're doing hand extensions as well (resistance exercises that involve opening your hand). Broccoli elastics or pails of sand or rice do the trick.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

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Unfold Re: Big Boy Basics Part 1 by JoeWeirJoeWeir, 1264347619|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1264354623|%e %b %Y, %H:%M %Z|agohover

I will keep that in mind, Joe. I don't have access to pails of rice or sand but I am doing some exercises which force my hands open. Kanishk taught them to me.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1264354623|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
JoeWeirJoeWeir 1264358284|%e %b %Y, %H:%M %Z|agohover

Post them if you can I'm always interested in that stuff, preferably in a separate thread so I can find them later, lol.

You'll have to explain what you mean by "exercises which force your hands open". The exercises I'm thinking of force your hand closed.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

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Unfold Re: Big Boy Basics Part 1 by JoeWeirJoeWeir, 1264358284|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1264365714|%e %b %Y, %H:%M %Z|agohover

I was talking about dynamic forearm stretches….And developing wrist flexiblity, etc….I have no idea what Broccoli elastics are…I need to look that stuff up.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1264365714|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1264366409|%e %b %Y, %H:%M %Z|agohover

Joe just means the large elastics that are used to wrap stalks of brocolli in the produce market. You will also find them around asparagus and some other vegetables. They are just thick rubber bands, kind of like our GUS bracelets except more flexible and not as thick. You can use them to wrap around your outstretched fingers and thumbs and try to open the hand against them. Just plain office rubber bands can be used as well you just need more of them. People actually sell bands for this use but I can't believe people are willing to pay big money for something that is just a thick rubber band.


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Last edited on 1264366436|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1264366409|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1264400555|%e %b %Y, %H:%M %Z|agohover

So where would I get these bands, sir? Will they be available at a super walmart or a HEB?

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1264400555|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
JoeWeirJoeWeir 1264424970|%e %b %Y, %H:%M %Z|agohover

You can get them at any grocery store or supermarket that sells broccoli. Its just the thick rubber band that holds the broccoli stems together. Total cost for 2 elastics (2 bunches of broccoli) is about 3 bucks, depending on the season, lol.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

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Unfold Re: Big Boy Basics Part 1 by JoeWeirJoeWeir, 1264424970|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1264430497|%e %b %Y, %H:%M %Z|agohover

Well, in that case I will buy the bands sometime this week when I go to walmart. Thanks!

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1264430497|%e %b %Y, %H:%M %Z|agohover
M17 W4 Back Training
_Wolf__Wolf_ 1264271382|%e %b %Y, %H:%M %Z|agohover

Back Training

Mesocycle 17 - Week 4

Beginning Thoughts:

This is yesterday's workout…

Workout:

Dumbbell Rows:
110 lbs x 6 reps x 3 sets
120 lbs x 4 reps x 2 sets
I love this exercise!

Pull-ups:
BW + 20 lbs x 2 + 2 reps
BW + 20 lbs x 3 + 3 reps
BW + 30 lbs x 2 + 2 reps
BW + 40 lbs x 2 reps
Total = 16 reps

Cable Rows:
160 lbs x 12 reps x 3 sets

Facepulls:
80 lbs x 12 reps x 2 sets

Inverted Rows:
BW x 8 reps x 2 sets

Swiss Ball Jackknife Pikes:
BW x 8 reps x 3 sets

Forearm / Bicep Exercises:
Did some random 3-4 sets of arm work here…Reverse curls, hammer curls, wrist curls, etc…Nothing solid just picked a weight, did it to failure and jumped to the next exercise..

Videos:

Dumbbell Rows, Pull-ups, Cable Rows & Swiss Ball Jackknife Pikes:
http://www.youtube.com/watch?v=Pw4FASrprSU

Overall Impression:

I'm gonna rest tonight and just heal up. Tomorrow is Squat Day.

I hope everyone had a fun Friday night!

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Unfold M17 W4 Back Training by _Wolf__Wolf_, 1264271382|%e %b %Y, %H:%M %Z|agohover
M17 W4 Squat Training
_Wolf__Wolf_ 1264401226|%e %b %Y, %H:%M %Z|agohover

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:
http://www.youtube.com/watch?v=O1CxAOUdyFc

Overall Impression:

Decent workout. I have my Press workout tomorrow…

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Unfold M17 W4 Squat Training by _Wolf__Wolf_, 1264401226|%e %b %Y, %H:%M %Z|agohover
M17 W4 Press Training
_Wolf__Wolf_ 1264518001|%e %b %Y, %H:%M %Z|agohover

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:
http://www.youtube.com/watch?v=Fg4ia1RnbMI

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.

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Unfold M17 W4 Press Training by _Wolf__Wolf_, 1264518001|%e %b %Y, %H:%M %Z|agohover
M18 W1 Deadlift Training
_Wolf__Wolf_ 1264748891|%e %b %Y, %H:%M %Z|agohover

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:
http://www.youtube.com/watch?v=CmQHYtMpXaw

Hand Extensions:
http://www.youtube.com/watch?v=jacXNsSkNrk

Overall Impression:

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

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Unfold M18 W1 Deadlift Training by _Wolf__Wolf_, 1264748891|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Deadlift Training
JoeWeirJoeWeir 1264770234|%e %b %Y, %H:%M %Z|agohover

Pinching grip.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

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Unfold Re: M18 W1 Deadlift Training by JoeWeirJoeWeir, 1264770234|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Deadlift Training
_Wolf__Wolf_ 1264771539|%e %b %Y, %H:%M %Z|agohover

^^ YES!!! Thats it…I just could not remember the third type lol…Thanks!!!

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Unfold Re: M18 W1 Deadlift Training by _Wolf__Wolf_, 1264771539|%e %b %Y, %H:%M %Z|agohover
M18 W1 Back Training
_Wolf__Wolf_ 1264885065|%e %b %Y, %H:%M %Z|agohover

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!!!

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Unfold M18 W1 Back Training by _Wolf__Wolf_, 1264885065|%e %b %Y, %H:%M %Z|agohover
M18 W1 Squat Training
_Wolf__Wolf_ 1265007351|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 18 - Week 1

Beginning Thoughts:

Just got back from the gym…

Workout:

Front Squats:
255 lbs x 1 rep @ 90%
225 lbs x 5 reps x 3 sets @ 80%
Running the Gillingham cycle right now. My boy Xiva from Muscle Mecca suggested this cycle…Let's hope I make some gains on it!

Metabolic Conditioning for 2 rounds:
Unilateral RDLs = 25 lbs x 7 reps
Swiss Ball Jackknife Pikes = BW x 10 reps
Cable Pull-throughs = 80 lbs x 12 reps
Side Plank Rows = BW x 30 seconds
I haven't done any conditioning training in like 5 months now. I want to get back to doing this more regularly because it keeps me in good shape. I have to make sure I don't overdo it because this stuff drains me. Today was a reasonable okay day and I managed to do some good. My form was kinda iffy on several sets (y'all can see that in the video) but it will improve.

Grip Training:
Crushers @ 150N for several sets, reps and static holds
I managed to get my hands on one of these crushers (CoC I think) and I used it. Pretty cool.

Videos:

Front Squats & Metabolic Conditioning:
http://www.youtube.com/watch?v=sqocMHKz3Og

Overall Impression:

Pretty tiring workout….

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Unfold M18 W1 Squat Training by _Wolf__Wolf_, 1265007351|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
JoeWeirJoeWeir 1265031881|%e %b %Y, %H:%M %Z|agohover

Grip Training:
Crushers @ 150N for several sets, reps and static holds
I managed to get my hands on one of these crushers (CoC I think) and I used it. Pretty cool.

CoC's are measured either by designation (T, 1, 2, 3, 4, and halves) or pounds. If it had a 150N rating, I don't think it is CoC because that's a 30lb gripper. The lightest CoC gripper is the Guide, and it's 60lbs. :)

CoC Grippers are for sale in the GUS store. Take a look if you're interested: Grippers A trainer is rated at 100lbs, the other ratings are in my blog or on ironminds site.

FYI: Watch the static holds and be carefuly. If you feel the gripper beginning to shift or slip don't push throw and hang on. Especially since it usually shifts when your grip begins to go. This happened to me about 6 months ago and I literraly tore a strip the skin off my pinky from the 2nd to 3rd knuckle. I was trying to really squeeze some extra time into the set, didn't pan out. And its never healed right. I have to be careful when I do my grip training that I don't damage the tissue there.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

Last edited on 1265043291|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: M18 W1 Squat Training by JoeWeirJoeWeir, 1265031881|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
_Wolf__Wolf_ 1265038490|%e %b %Y, %H:%M %Z|agohover

I looked at the Gripper. It's a "Heavy Grips" gripper. A friend of mine ordered like 10 of them and I've bought the 150N and 250N ones….I bought them for like 4 bucks because it was old and he's a graduating senior, etc etc….I figured now would be a good time to use them because I've never done any crushing grip work. Also, I did the hand extensions afterwards as a finisher :)

FYI: Watch the static holds and be carefuly. If you feel the gripper beginning to shift or slip don't push throw and hang on. Especially since it usually shifts when your grip begins to go. This happened to me about 6 months ago and I literraly tore a strip the skin off my pinky from the 2nd to 3rd knuckle. I was trying to really squeeze some extra time into the set, didn't pan out. And its never healed right. I have to be careful when I do my grip training that I don't damage the tissue there.

Whoa shit….Thanks for informing me of this. I was very careful with the static holds…But I'll be even more cautious now.

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Unfold Re: M18 W1 Squat Training by _Wolf__Wolf_, 1265038490|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
EricTEricT 1265043243|%e %b %Y, %H:%M %Z|agohover

I've got those here and here.


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Unfold Re: M18 W1 Squat Training by EricTEricT, 1265043243|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
JoeWeirJoeWeir 1265054439|%e %b %Y, %H:%M %Z|agohover

Those are rated in pounds, no newtons. You have the 150 and 250lb grippers.

Keep in mind, these grippers do not appear, imho, to be as 'difficult' (for lack of a better word) as the IronMind CoC grippers. Ironmind's No.3 and 4 are 280 and 365lbs, respectively, and Heavy Grips claims that their athlete's rep with their 350… Closing a 4 is an exclusive club and I don't think 15 lbs is the reason.

Of course, there is not unified method of evaluating a grippers resistance (yet) so a 350 from Heavy Grips could be a CoC No. 3 and not a slightly weaker No. 4. I doubt many can rep with a 3 either btw. But you see my point. Everyone has a way of measuring their gripper. I prefer to meaure everything against a CoC, but only because I have them and know what they're like.

I'm not saying that you shouldn't use them or you shouldn't have bought them, I'm suggesting that if you are going to make any future gripper investments that you should consider CoCs. The jury is still out on whether or not Ironwoody grippers are as good, but they are cost competitive.

Don't mix brands either. Commit to one. You're only committed to Heavy with 8 bucks, lol, so you can switch brands. Having more than one brand can muddy your progression and make it difficult to know just how strong your grip is becoming.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

Last edited on 1265054667|%e %b %Y, %H:%M %Z|agohover By JoeWeir + Show more
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Unfold Re: M18 W1 Squat Training by JoeWeirJoeWeir, 1265054439|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
JoeWeirJoeWeir 1265071595|%e %b %Y, %H:%M %Z|agohover

I was just thinking. That 150N may be a 150lb gripper with a Narrow gap (hence the N). I tried to look it up but I can't find a Heavy Grips 150 with a narrow grip. Anyway, the resistance seems to be at a higher level than I originally thought.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

Last edited on 1265073182|%e %b %Y, %H:%M %Z|agohover By JoeWeir + Show more
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Unfold Re: M18 W1 Squat Training by JoeWeirJoeWeir, 1265071595|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
_Wolf__Wolf_ 1265089202|%e %b %Y, %H:%M %Z|agohover

Joe, I feel such an idiot right now…I have no idea where I got that N from. It doesn't say 150N anywhere. It's clearly stated "150 lbs" on the cover…lol…

Also, I will buy some new grippers from the GUS store in a bit. I don't have the cash right now and since I spent only $8 for 2 brand new grippers, I can afford to switch brands and sell these to someone else :-P

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Unfold Re: M18 W1 Squat Training by _Wolf__Wolf_, 1265089202|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
JoeWeirJoeWeir 1265154162|%e %b %Y, %H:%M %Z|agohover

You can keep them as 'warm-up' grippers. You should have a cheap crappy gripper, something of lower resistance, basically a gripper that is not part of your working sets. You can't just dive into grip work, it should be treated the same as any other facet of strength training.

I'm making a blog post on some of these items, to add to my grip-it series. Just so you have a general idea of the cost, I purchased a Trainer, No. 1, and No. 2 from IronMind and it came to about 100 bucks. With IronMind you need to purchase bigger orders because the shipping costs kill you. If you buy each gripper individually you end up paying enough shipping to buy something like 2 more grippers, lol. 100 bucks gets you started.

Here are my grip it series posts: http://www.gustrength.com/joe-weir-strength-blog:grip-it-series


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

Last edited on 1265158528|%e %b %Y, %H:%M %Z|agohover By JoeWeir + Show more
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Unfold Re: M18 W1 Squat Training by JoeWeirJoeWeir, 1265154162|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
EricTEricT 1265164661|%e %b %Y, %H:%M %Z|agohover

Through the store I think they may qualify for free super saver shipping if you spend enough. http://astore.amazon.com/groupstr-20?_encoding=UTF8&node=2 Grippers

These are fulfilled by Amazon.


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Last edited on 1265165322|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: M18 W1 Squat Training by EricTEricT, 1265164661|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
_Wolf__Wolf_ 1265352144|%e %b %Y, %H:%M %Z|agohover

Thanks for the links, guys. I am gonna buy the #1 and #1.5 gripper soon.

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Unfold Re: M18 W1 Squat Training by _Wolf__Wolf_, 1265352144|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
JoeWeirJoeWeir 1265375683|%e %b %Y, %H:%M %Z|agohover

Don't buy a 1.5. That is a waste of money, lol. Buy a 2 instead. You could buy a trainer, 1 and 2 (good beginners set) but one of your heavy grips might work in place of a trainer. I read some interesting stuff about heavy grips btw. It'll be in my new blog post.

The only time you should be considering the .5s is when your around the 3. The resistance increase between 1 and 2 is very manageable but the increase between 3 and 4 is extremely difficult. The lowest .5 I would consider is a 2.5 to help close the 3.

I think you may be able to close a 1.5 anyway. So what's the point in buying 2 grippers that you can readily close? You need a 'challenge gripper', something you can't close but can work towards.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

Last edited on 1265376014|%e %b %Y, %H:%M %Z|agohover By JoeWeir + Show more
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Unfold Re: M18 W1 Squat Training by JoeWeirJoeWeir, 1265375683|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
EricTEricT 1265378517|%e %b %Y, %H:%M %Z|agohover

Anuj you would have known all that if you had read the Joe's gripper guide, or at least had been ready to refer to it. I know you get busy with school and such but in the end you are not saving yourself anytime by having long forum convos about stuff that is covered in articles and posts. This has always been a problem and I know you are aware of it.


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Unfold Re: M18 W1 Squat Training by EricTEricT, 1265378517|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
_Wolf__Wolf_ 1265386855|%e %b %Y, %H:%M %Z|agohover

I have read Joe's gripper guide a long time ago. You're right, Eric: I need to do my own homework first and then ask questions.

Joe, thanks for the advice. I will buy the #1 and #2. I am gonna have another look at your blogpost and then place my order. Thank you very very much.

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Unfold Re: M18 W1 Squat Training by _Wolf__Wolf_, 1265386855|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
JoeWeirJoeWeir 1265391641|%e %b %Y, %H:%M %Z|agohover

Make sure you do super saver on amazon. I don't qualify so I have to place big orders to justify the shipping (and allow myself to sleep at night lol). If you don't qualify (and have the cash) I would pick up something else so you don't get dinged for shipping again. Maybe a number 3, an egg, or an imtug. Its up to you though. :)

You're welcome Anuj.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

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Unfold Re: M18 W1 Squat Training by JoeWeirJoeWeir, 1265391641|%e %b %Y, %H:%M %Z|agohover
Re: M18 W1 Squat Training
_Wolf__Wolf_ 1265394176|%e %b %Y, %H:%M %Z|agohover

Oh yes I will definitely do everything I can to qualify for that. If I buy 2 grippers then it counts as super saving. I need a minimum of $25 I believe :-)

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Unfold Re: M18 W1 Squat Training by _Wolf__Wolf_, 1265394176|%e %b %Y, %H:%M %Z|agohover
M18 W1 Full Body Training
_Wolf__Wolf_ 1265141703|%e %b %Y, %H:%M %Z|agohover

Full Body Training

Mesocycle 18 - Week 1

Beginning Thoughts:

Last night's workout….

Workout:

Pistol Squats:
6 +6 + 6 = 18 reps
Decent

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
180 lbs x 1 rep

Pull-ups:
BW x 8 reps
BW x 8 reps
BW x 8 reps
BW x 8 + 2 reps
Total = 34 reps
I managed to hit my goal of 30 reps in 3 sets last mesocycle. So now my new goal is to hit 40 reps in 4 sets.

Unilateral Press:
60 lbs x 7 reps
70 lbs x 4 reps

Push-ups:
BW x 15 reps x 2 sets
Unilateral Presses and Push-ups were super-setted.

Hammer Grip Chin-ups:
BW x 6 reps x 2 sets
Great finisher…

Videos:

Pistol Squats, Overhead Press, Pull-ups, Push-ups, Unilateral Press & Hammer Grip Chin-ups:
http://www.youtube.com/watch?v=ZQOZHXWnkVg

Overall Impression:

Ate like a pig…Terrible self discipline.

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Unfold M18 W1 Full Body Training by _Wolf__Wolf_, 1265141703|%e %b %Y, %H:%M %Z|agohover
M18 W2 Deadlift Training
_Wolf__Wolf_ 1265352888|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 18 - Week 2

Beginning Thoughts:

Felt like absolute crap today. I've had so much school work to do that I was/am beat.

Workout:

Deadlifts:
415 lbs x 2 reps
435 lbs x 2 reps
455 lbs x 2 reps
455 lbs x 2 reps
435 lbs x 2 reps
Another week of doubles…

Front Squats:
170 lbs x 3 reps x 8 sets
Done real fast….

Swiss Ball Jackknife Pikes:
BW x 8 reps x 3 sets

Hand Extensions:
2 bands x 10 reps x 3 sets

Videos:

Deadlifts & Front Squats with my boy Darien hitting a 505 Deadlift!!!:
http://www.youtube.com/watch?v=3fgougUrVnc

Overall Impression:

Oooooh the weekend is so close!!!

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Unfold M18 W2 Deadlift Training by _Wolf__Wolf_, 1265352888|%e %b %Y, %H:%M %Z|agohover
M18 W2 Back Training
_Wolf__Wolf_ 1265415623|%e %b %Y, %H:%M %Z|agohover

Back Training

Mesocycle 18 - Week 2

Beginning Thoughts:

Just got back from the gym…I forgot to mention this but my calluses are hurting like hell today. They were hurting yesterday as well and were a limiting factor of sorts on my Deadlifts but today the pain was close to unbearable yet I didn't use my straps till Facepulls rolled around

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 1 rep x 2 sets
BW + 30 lbs x 4 reps
Total = 15 reps
Last time I was too toasted after Dumbbell Rows to do Pull-ups so this week I switched the order around.

Dumbbell Rows:
110 lbs x 5 reps x 2 sets
115 lbs x 5 reps x 2 sets
120 lbs x 5 reps

Cable Rows:
170 lbs x 12 reps x 3 sets
200 lbs x 5 reps

Facepulls:
60 lbs x 15 reps
80 lbs x 15 reps
100 lbs x 15 reps

Front Planks using alternate arm and leg:
BW x 60 seconds x 2 sets

Videos:

Pull-ups & Dumbbell Rows:
http://www.youtube.com/watch?v=AelEKFfWwxc

Overall Impression:

Gonna go be a pig tonight and eat a lot. Hopefully recovery will be fast that way

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Unfold M18 W2 Back Training by _Wolf__Wolf_, 1265415623|%e %b %Y, %H:%M %Z|agohover
M18 W2 Squat Training
_Wolf__Wolf_ 1265611386|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 18 - Week 2

Beginning Thoughts:

Working out Sunday night is awesome. Gym is ALWAYS empty

Workout:

Front Squats:
260 lbs x 1 rep @ 92.5%
230 lbs x 3 reps x 5 sets @ 82.5%
Damn difficult…

Farmers Walks:
105 lbs x 2 trips x 3 sets

Metabolic Conditioning for 2 rounds:
Barbell Reverse Lunges using Front Squat Grip = 65 lbs x 8 reps
Dumbbell Windmills = 30 lbs x 8 reps
Unilateral RDLs = 65 lbs x 7 reps
Renegade Rows = 40 lbs x 7 reps
Nearly threw up…

Grip Training:
Crushers @ 150 lbs for several sets, reps and static holds
I just purchased a #1 CoC…Waiting for it to get here.

Videos:

Front Squats & Metabolic Conditioning:
http://www.youtube.com/watch?v=ZfCXkUNjrhw

Overall Impression:

Hope everyone had a great weekend!!!

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Unfold M18 W2 Squat Training by _Wolf__Wolf_, 1265611386|%e %b %Y, %H:%M %Z|agohover
M18 W2 Full Body Training
_Wolf__Wolf_ 1265754042|%e %b %Y, %H:%M %Z|agohover

Full Body Training

Mesocycle 18 - Week 2

Beginning Thoughts:

Body was extremely sore!

Workout:

Pistol Squats:
Skipped. Too sore.

Incline Close Grip Crazy Bell Bench Press:
185 lbs x 3 reps
195 lbs x 2 reps
205 lbs x 1 rep
195 lbs x 2 reps
185 lbs x 5 reps

Pull-ups:
BW x 9 reps
BW x 8 reps
BW x 6 + 2 reps
BW x 8 + 2 reps
Total = 35 reps

Overhead Press:
155 lbs x 5 reps x 3 sets

Push-ups:
BW x 10 reps x 2 sets

Hammer Grip Chin-ups:
BW x 5 reps x 2 sets
Great finisher…

Videos:

Incline Close Grip Crazy Bell Bench Press, Pull-ups, Overhead Press & Hammer Grip Chin-ups:
http://www.youtube.com/watch?v=qXn4aK3yfhI

Overall Impression:

Exhausted. This was last night's workout. Since then I've had 3 slices of cheese pizza….haha!

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

Last edited on 1265754054|%e %b %Y, %H:%M %Z|agohover By _Wolf_ + Show more
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Unfold M18 W2 Full Body Training by _Wolf__Wolf_, 1265754042|%e %b %Y, %H:%M %Z|agohover
M18 W3 Deadlift Training
_Wolf__Wolf_ 1265954632|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 18 - Week 3

Beginning Thoughts:

Last semester at school and I think it's gonna be my most difficult yet.

Workout:

Deadlifts:
415 lbs x 5 reps
425 lbs x 2 reps
420 lbs x 5 reps
430 lbs x 2 reps
425 lbs x 5 reps
My hands were hurting like a bitch today. I cannot describe the pain. Firstly: the weather over the last 2 days has sucked. I am not used to less than 50F temperatures and the main reason I chose Trinity University over all the other universities which accepted me was because I knew I'd love Texas weather. Well, right now my body is definitely NOT loving it. Infact, I am pretty darn sure my body hates this weather. I have never felt this lethargic and tired all the time….plus I've hardly been eating good food which all adds up in the end. At the same time, the cold is messing up my hands: my calluses are hurting painfully and gripping the bar is very painful. Usually, I switch my over/under grip to under/over every rep to keep symmetry and not allow my body to get used to just one grip. But, today, my hands were practically frozen in pain so I kept the grip to one side the entire set - and even then it was a painful experience. I almost threw up after set #3 but I kept going. One smart decision was to take adequate rest….most of the time I took 7-10 minutes between sets and that helped me recharge my batteries.

Front Squats:
Skipped

Swiss Ball Jackknife Pikes:
Skipped

Hand Extensions:
2 bands x 10 reps x 3 sets

Videos:

Deadlifts:
http://www.youtube.com/watch?v=v068GB7bTLU

Overall Impression:

I am gonna rest and eat and sleep in and tomorrow I might skip my back workout if I feel like absolute . I felt just fine going into the workout today though….it was just like all of a sudden after my warm-ups I just sat down for my usual 3 minute rest and I was reading a novel (I do that in between sets sometimes) and then all of a sudden my energy was just zapped. I had zero motivation. And this was even before I had started my first working set. Normally, if I ever get this feeling of tiredness and wanting to just be done with my workout its usually before my last set or so but never before my first set. What a pity. Hopefully next week I'll feel better. My form wasn't that awesome on the sets either. I just couldn't focus 100%. But, what I did do is watch some motivating videos of Konstantinovs and Magnusson which did the trick for the time being. Visual imagery always helps me focus better.

I hope everyone's had a good week. Tomorrow is Friday!!!

Cheers everyone and thanks for reading!

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Unfold M18 W3 Deadlift Training by _Wolf__Wolf_, 1265954632|%e %b %Y, %H:%M %Z|agohover
M18 W3 Squat Training
_Wolf__Wolf_ 1266216627|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 18 - Week 3

Beginning Thoughts:

I have a hell week up ahead of me…

Workout:

Front Squats:
270 lbs x 1 rep @ 95%
245 lbs x 3 reps @ 85%+
240 lbs x 3 reps x 4 sets
Very trying.

Metabolic Conditioning for 2 rounds:
Barbell Reverse Lunges using Front Squat Grip = 65 lbs x 8 reps
Renegade Rows = 45 lbs x 5 reps
Unilateral RDLs = 65 lbs x 10 reps
Dumbbell Windmills = 30 lbs x 10 reps
Nearly threw up…

Grip Training:
Regular Walmart Gripper for few sets and reps as a warm-up
Heavy Grips 150 lbs x 5 reps x 2 sets
CoC #1 x 1 rep x 3 attempts…barely got 1 rep lol…
Heavy Grips 150 lbs x 5 reps x 2 sets
This is so damn difficult!!! But, I am sure I am gonna nail this in a few weeks. I also did like 5 hand extension sets over the course of this. 3 of the 5 sets I mentioned right now were done as a cool-down of sorts…

Videos:

Front Squats & Metabolic Conditioning:
http://www.youtube.com/watch?v=dj2l3AWz5G0

Grip Training:
http://www.youtube.com/watch?v=4jC39O1Qscs

Overall Impression:

Had a decent weekend. Lots of studying but I did go see Wolfman which was terribly disappointing. On a different note: any of you guys watch Spartacus: Blood and Sand? Awesome show…mainly because the sex scenes are awesome (lol) but I think it's got potential. I do think it's not as awesome as Gladiator or 300 but I think the comic book type cinematography grows on you..

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Unfold M18 W3 Squat Training by _Wolf__Wolf_, 1266216627|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1266358352|%e %b %Y, %H:%M %Z|agohover

Why don't you embed your videos more? If you are worried about it slowing down the opening of these OVERLY LONG PAGES THAT SHOULD BECOME NUMBERED PAGES BUT DON'T just surround it the embeds with this:

[[collapsible show="show video" hide="hide video"]]

embedded video

[[/collapsible]]

So you get:

The stuff in paranthesis can say whatever you want it to say. This seems to work keeping the page speed up even with lots of videos.


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Last edited on 1272824639|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1266358352|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
JoeWeirJoeWeir 1266360544|%e %b %Y, %H:%M %Z|agohover

The stuff in paranthesis can say whatever you want it to say.

He means the stuff in the quotations. :P


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

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Unfold Re: Big Boy Basics Part 1 by JoeWeirJoeWeir, 1266360544|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1266363279|%e %b %Y, %H:%M %Z|agohover

Why don't you embed your videos more?

I didn't know about this new collapsible thingie. I haven't been embedding them because you told me it slows down the page loading. But this new code sounds awesome.

He means the stuff in the quotations. :P

biglaugh.gif
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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1266363279|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1266363772|%e %b %Y, %H:%M %Z|agohover

LOL, I called quotations parenthesis. Good lord. Thanks, Joe..my official translator.

I told you about the collapsible thing like ages ago and have talked about it in several threads regarding videos.

From what I can see it pretty much solves the problem because the page doesn't "wait' for videos. Even so you don't have to use it on every video you do, just most of them.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1266363772|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1266363858|%e %b %Y, %H:%M %Z|agohover

I told you about the collapsible thing like ages ago and have talked about it in several threads regarding videos.

I know. I remember now. I had forgotten that… My memory is fading day by day….

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1266363858|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1266365023|%e %b %Y, %H:%M %Z|agohover

It's overtraining! Aaaaaaaahhhhhhh! The forum has some basic problems with functionality but editing and formatting wise you can do some pretty cool things. Other forums would have to allow html to do the same things.


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Last edited on 1266365130|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1266365023|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1266371402|%e %b %Y, %H:%M %Z|agohover

hahahha….. I agree: I want to take advantage of all those things you mentioned. I'm gonna collapse today's workout for sure!

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1266371402|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1266372306|%e %b %Y, %H:%M %Z|agohover

Dude don't workout so hard you collapse.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1266372306|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1266373395|%e %b %Y, %H:%M %Z|agohover

That might happen. Running on 4.5 hours of sleep right now….FML.

Last edited on 1266373406|%e %b %Y, %H:%M %Z|agohover By _Wolf_ + Show more
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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1266373395|%e %b %Y, %H:%M %Z|agohover
M18 W3 Full Body Training
_Wolf__Wolf_ 1266440240|%e %b %Y, %H:%M %Z|agohover

Full Body Training

Mesocycle 18 - Week 3

Beginning Thoughts:

This is last night's workout…I had been running on 4 hours of sleep.

Workout:

Front Squats:
170 lbs x 3 reps x 8 sets @ 60%
I need two squat days for this Brad Gilingham cycle and I've been juggling with trying to figure out where to put these. Now I know.

Pull-ups:
BW x 10 reps
BW x 9 reps
BW x 9 reps
BW x 8 reps
Total = 36 reps
Awesome.

Close Grip Bench Press:
185 lbs x 5 reps x 3 sets

Front Plank Variation:
BW x 60 seconds x 3 sets

Weird Ab Exercise:
BW x 5 reps x 2 sets

Videos:

Front Squats, Pull-ups, Close Grip Bench Press, Front Plank Variation and Weird Ab Exercise:

Overall Impression:

I slept for 10 hours straight last night. Feels great!

Last edited on 1266440269|%e %b %Y, %H:%M %Z|agohover By _Wolf_ + Show more
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Unfold M18 W3 Full Body Training by _Wolf__Wolf_, 1266440240|%e %b %Y, %H:%M %Z|agohover
M18 W4 Deadlift Training
_Wolf__Wolf_ 1266563073|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 18 - Week 4

Beginning Thoughts:

The world famous comedian Maz Jobrani had come to my University tonight for a show and I decided to attend it. It was hilarious!!!

Workout:

Deadlifts:
420 lbs x 2 reps
430 lbs x 2 reps
430 lbs x 5 reps
Several things to note here. First off: my grip failed. The 430x2 set involved me holding the bar right from the get go using just my fingers. My thumbs just deserted me. My form was naturally hideous. So basically, my grip was an over/under hook grip. WTF??? I was prepared for this on my last set and therefore I think my form was WAY better on the 430x5 set. It could've been better but my grip failed me. I know why this is though: sometimes when you do lots of grip training, your body needs time to adjust to it - like a lag period. So hopefully in the next few weeks my grip won't slip away from me.

Pistol Squats:
3 + 3 = 6 reps
I haven't done these in such a long time!!! I am gad I've been able to move my schedule around and fit them in. I will get better at them shortly. I want to hit 15 reps straight.

Swiss Ball Jackknife Pikes:
BW x 10 reps x 2 sets

Hand Extensions:
2 bands x 10 reps x 3 sets

Videos:

Deadlifts:

My boy Paul Roa hit a 405 Deadlift for 2 as well!!!

Overall Impression:

Gonna go see Valentine's Day tomorrow with the gf and then Shutter Island on Saturday. I also have a load of studying to do this weekend…With this being the last semester at school and the ty condition of the job market I am becoming lesser and lesser motivated to excel at school. But, I know my hard work will pay off somewhere down the line. I hope.

Have a fun Friday everyone and thanks for dropping by!!! smile.gif

Last edited on 1266563119|%e %b %Y, %H:%M %Z|agohover By _Wolf_ + Show more
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Unfold M18 W4 Deadlift Training by _Wolf__Wolf_, 1266563073|%e %b %Y, %H:%M %Z|agohover
M18 W4 Back Training
_Wolf__Wolf_ 1266693384|%e %b %Y, %H:%M %Z|agohover

Back Training

Mesocycle 18 - Week 4

Beginning Thoughts:

This is yesterday's workout..

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps
Felt good.

Dumbbell Rows:
110 lbs x 5 reps
115 lbs x 5 reps
120 lbs x 5 reps x 3 sets
Used straps for the 120s..

Cable Rows:
170 lbs x 12 reps
180 lbs x 12 reps x 2 sets

Facepulls:
60 lbs x 15 reps
80 lbs x 15 reps
100 lbs x 15 reps

Videos:

Pull-ups & Dumbbell Rows:

Overall Impression:

Today is rest day

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Unfold M18 W4 Back Training by _Wolf__Wolf_, 1266693384|%e %b %Y, %H:%M %Z|agohover
M18 W4 Squat Training
_Wolf__Wolf_ 1266875334|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 18 - Week 4

Beginning Thoughts:

This is last night's workout. I had an exam today on "Religions in the US"…I am glad I took this elective. Very informative and it's damn interesting to learn about how the United States came about to being. I remember studying a very brief version of this in like 5th grade. Now I learning about it in-depth and I think it's one of my two favorite courses this semester.

Workout:

Front Squats:
275 lbs x 1 rep @ 97.5%
245 lbs x 3 reps x 5 sets @ 87.5%
275 lbs x 1 rep @ 97.5%
Decent. I did an extra set at the end with 275 for myself.

Metabolic Conditioning for 1 round:
Kettlebell Swings = 65 lbs x 15 reps
Renegade Rows = 45 lbs x 7 reps
Unilateral RDLs = 65 lbs x 12 reps
Dumbbell Windmills = 30 lbs x 10 reps
This is a kinda low volume week so only one round. I tried Kettlebell Swings for the first time and I don't think I did them right. I should've used a lighter weight but I do think that some of the reps were clean - just not most.

Grip Training:
Regular Walmart Gripper for few sets and reps as a warm-up
Heavy Grips 150 lbs x 6 reps x 2 sets
CoC #1 x 2 reps
Heavy Grips 150 lbs x 5 reps x 2 sets

Videos:

Front Squats & Metabolic Conditioning:

My boy Paul Roa hit a bench press of 305x1 and 320x1:

Overall Impression:

My friend Paul Roa hit some awesome numbers on his bench yesterday. He's hovering around 220-225 lbs and he managed to nail a 305 and 320 bench!

I hope everyone has had a good weekend. I went and saw Valentine's Day. It was good….similar to He's Just Not That Into You. I liked it. Decent chick flick.

I saw the trailer for Brooklyn's Finest. Man…I'm pumped. I've always wanted to be a cop. If I make a billion dollars before I'm 30, I'm gonna go to police academy. It's a very honorable job inspite of all the it gets, IMO.

Anyway, I hope y'all are having a fun Monday. Have a good week ahead guys and gals!

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Unfold M18 W4 Squat Training by _Wolf__Wolf_, 1266875334|%e %b %Y, %H:%M %Z|agohover
Re: M18 W4 Squat Training
JoeWeirJoeWeir 1266944653|%e %b %Y, %H:%M %Z|agohover

I don't like this: :)

Grip Training:
Regular Walmart Gripper for few sets and reps as a warm-up
Heavy Grips 150 lbs x 6 reps x 2 sets
CoC #1 x 2 reps
Heavy Grips 150 lbs x 5 reps x 2 sets

That is too much density at this stage. Think honeymoon period.

Give this a try:
Walmart Gripper- 2 sets of 5, no setting, slowly squeeze for the first set (about 2 seconds per close), squeeze hard and fast on the second set.
HG 150- 2 sets of 2, no set closes
CoC #1- Quality Singles, slighty set it for proper placement, do as many singles as you can comfortably do, if you can't get any do a couple singles with the HG150 and return
HG 150- 1 set, 1-2 reps shy of failure, no greater than 8 reps, hard and fast.

Plenty of rest between ALL sets.

You should really do this on its own day or, if the medley is going to be the same, do it before the medley. Those swings and rows and stuff are gimping your gripper training!


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

Last edited on 1267026994|%e %b %Y, %H:%M %Z|agohover By JoeWeir + Show more
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Unfold Re: M18 W4 Squat Training by JoeWeirJoeWeir, 1266944653|%e %b %Y, %H:%M %Z|agohover
Re: M18 W4 Squat Training
EricTEricT 1266948875|%e %b %Y, %H:%M %Z|agohover

^^ I agree.

Your kettlebell swings were not so bad. Just like you said the weight was a bit heavy. They were pulling at your lower back and bit more than you should have first starting out. You should almost be able to throw the thing. Matter of fact, I'd use a weight just a bit heavier than the weight I'd use for actual kettlebell flips and go from there, which you can estimate from what you've already done.

I think you are probably a bit overdedicated to one leg Romanians.


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Unfold Re: M18 W4 Squat Training by EricTEricT, 1266948875|%e %b %Y, %H:%M %Z|agohover
Re: M18 W4 Squat Training
_Wolf__Wolf_ 1266960474|%e %b %Y, %H:%M %Z|agohover

Thanks for the layout, Joe. I'll do that this weekend.

Btw, I do take a day off in between my back and squat days…thats why I have my grip work on the squat day before the circuit.

EDIT: I just realized I made a goofball of an error in my post. Yes, grip work is done right after squats and before the circuit.

Thank you very much, Joe. Much appreciated!

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Unfold Re: M18 W4 Squat Training by _Wolf__Wolf_, 1266960474|%e %b %Y, %H:%M %Z|agohover
Re: M18 W4 Squat Training
_Wolf__Wolf_ 1266960631|%e %b %Y, %H:%M %Z|agohover

Your kettlebell swings were not so bad. Just like you said the weight was a bit heavy. They were pulling at your lower back and bit more than you should have first starting out. You should almost be able to throw the thing. Matter of fact, I'd use a weight just a bit heavier than the weight I'd use for actual kettlebell flips and go from there, which you can estimate from what you've already done.

Cool, sir. I'll use a lighter weight next time. I could sense that on a few reps I was using too much lower back movement because I could feel the pulling. Not a good feeling. I remember a few years ago you corrected me on doing dumbbell swings (remember my old video from Bombay?) and I never did them after that so in a way this was my first time doing the actual exercise knowing what was good and what was bad. Thats why I said I hadn't done it in a while.

But, it's good to know I had the right idea in my mind…now all I need to do next time is execute it correctly :)

I think you are probably a bit overdedicated to one leg Romanians.

You're right. They're getting replaced next mesocycle.

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Unfold Re: M18 W4 Squat Training by _Wolf__Wolf_, 1266960631|%e %b %Y, %H:%M %Z|agohover
Re: M18 W4 Squat Training
JoeWeirJoeWeir 1266966033|%e %b %Y, %H:%M %Z|agohover

Thanks for the layout, Joe. I'll do that this weekend.

Btw, I do take a day off in between my back and squat days…thats why I have my grip work on the squat day before the circuit.

EDIT: I just realized I made a goofball of an error in my post. Yes, grip work is done right after squats and before the circuit.

Thank you very much, Joe. Much appreciated!

OK, the grip work before the circuit is alright then. I thought you were doing it before the circuit but then I saw it written after! No biggie.

If you aren't already, keep your gripper frequency to 2 times a week max. I actually do better with a low frequency. To meet my current short term goal, I'm training once every 2 weeks. I often use my grippers once a week though.

You're welcome.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

Last edited on 1266966194|%e %b %Y, %H:%M %Z|agohover By JoeWeir + Show more
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Unfold Re: M18 W4 Squat Training by JoeWeirJoeWeir, 1266966033|%e %b %Y, %H:%M %Z|agohover
Re: M18 W4 Squat Training
EricTEricT 1266972674|%e %b %Y, %H:%M %Z|agohover

Yeah, you know how to do them. You just need a weight you can control. They are simple as all get out and if you understand hip drive and no what your back is doing the weight pretty much does the exercise for you. That's why I got so irritated with the silly cueing at bb.net. But don't forget to attack the zipper! And kiss the cuff! Oh, and Party in the punchhole!

Something like one leg Romanians they are a "faith" based exercise. You get that? You are never going to say, look I added 50 pounds to my deadlifts because I did my one leg Romanians! What you can say is, maybe corrected or staved off some imbalances and that will help you indirectly. And of course you can say you got better at them. But they are the kind of thing that never quite stops taking. It's not like you'll ever be doing a perfectly balanced 300 pounder. But you look at what it gives you versus what it takes. A cost benefit analysis. So when I see them popping up SO much, it's like a very fast calculation because I can think of so many things that have clear pay-offs rather than "just in case, maybe" payoffs.


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Last edited on 1266973136|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: M18 W4 Squat Training by EricTEricT, 1266972674|%e %b %Y, %H:%M %Z|agohover
Re: M18 W4 Squat Training
_Wolf__Wolf_ 1266978357|%e %b %Y, %H:%M %Z|agohover

If you aren't already, keep your gripper frequency to 2 times a week max. I actually do better with a low frequency. To meet my current short term goal, I'm training once every 2 weeks. I often use my grippers once a week though.

I only do Grip work once a week and right now it's solely with the gripper because of the fiasco I experienced last deadlift session. I use my grippers once a week only and with your new progression scheme I think I am all set :)

Something like one leg Romanians they are a "faith" based exercise. You get that? You are never going to say, look I added 50 pounds to my deadlifts because I did my one leg Romanians! What you can say is, maybe corrected or staved off some imbalances and that will help you indirectly. And of course you can say you got better at them. But they are the kind of thing that never quite stops taking. It's not like you'll ever be doing a perfectly balanced 300 pounder. But you look at what it gives you versus what it takes. A cost benefit analysis. So when I see them popping up SO much, it's like a very fast calculation because I can think of so many things that have clear pay-offs rather than "just in case, maybe" payoffs.

I understand, sir. I won't be doing them so often from here on out. I experienced a lack of creativity which is why I kept them. I have new ideas now though :)

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Unfold Re: M18 W4 Squat Training by _Wolf__Wolf_, 1266978357|%e %b %Y, %H:%M %Z|agohover
M18 W4 Full Body Training
_Wolf__Wolf_ 1266907670|%e %b %Y, %H:%M %Z|agohover

Full Body Training

Mesocycle 18 - Week 4

Beginning Thoughts:

Tonight's workout…

Workout:

Front Squats:
190 lbs x 8 reps x 2 sets @ 67.5 lbs
I was sooooo sore today!!!

Pull-ups:
BW x 11 reps
BW x 10 reps
BW x 9 reps
BW x 7 reps
Total = 37 reps
I learnt a new tactic to do these…I am very proud of the first set.

Unilateral Press:
70 lbs x 5 reps x 3 sets

Overhead Press:
135 lbs x 5 reps
145 lbs x 5 reps
155 lbs x 5 reps
Very difficult…

Weird Ab Exercise:
BW x 7 reps x 2 sets

Videos:

Front Squats, Pull-ups, Unilateral Press, Overhead Press and Weird Ab Exercise:

Overall Impression:

My plan is to sleep for 8 hours Wednesday night. I am going to strive to make it happen. These 3-6 hour nights are destroying me.

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Unfold M18 W4 Full Body Training by _Wolf__Wolf_, 1266907670|%e %b %Y, %H:%M %Z|agohover
M19 W1 Deadlift Training
_Wolf__Wolf_ 1267165470|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 19 - Week 1

Beginning Thoughts:

Just got back from the gym…So tired!

Workout:

Deadlifts:
415 lbs x 3 reps
455 lbs x 3 reps
455 lbs x 3 reps
435 lbs x 3 reps
435 lbs x 3 reps
The goal was to add density to today's training in comparison to M18 W3 Doubles training….My grip was better than last week but it gave me some trouble on the last reps of every set. Lots of rest in between sets - over 10 minutes every time. This workout took a lot out of me.

Hand Extensions:
2 bands x 15 reps x 3 sets

Swiss Ball Jackknife Pikes:
Skipped

Videos:

Deadlifts:

Overall Impression:

So I ran this little experiment. I can't help but sleep on my stomach spread eagled on the bed. I just cannot sleep in any other position. But, this awkward position has lead to some hyperextension of the back at night and it's been affecting me negatively because I've been experiencing some back pains - lower back tightness and easy fatigue in general. But, over the last 10 days I have struggled and tried my very best to sleep strictly on my back and it's been a pain in the ass but I have managed to sleep in that fashion for almost all the nights. And I could REALLY sense the difference right from day one actually. Almost NO lower back tightness! I hope this lasts. It's not a big deal but I hate sleeping on my back. Zero comfort.

I hope everyone's had a good week. My weekend has already begun! biggrin.gif

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Unfold M19 W1 Deadlift Training by _Wolf__Wolf_, 1267165470|%e %b %Y, %H:%M %Z|agohover
Re: M19 W1 Deadlift Training
EricTEricT 1267195767|%e %b %Y, %H:%M %Z|agohover

You've always said that about sleeping on your back. When you get settled down somewhere after school you're just going to have to find a mattress that works for you. Maybe something fancy like a memory foam or sleep number or something.


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Unfold Re: M19 W1 Deadlift Training by EricTEricT, 1267195767|%e %b %Y, %H:%M %Z|agohover
Re: M19 W1 Deadlift Training
_Wolf__Wolf_ 1267198555|%e %b %Y, %H:%M %Z|agohover

You've always said that about sleeping on your back. When you get settled down somewhere after school you're just going to have to find a mattress that works for you. Maybe something fancy like a memory foam or sleep number or something.

I know. But over the last few weeks its become pretty bad where if I am doing dishes for like 10 minutes I can feel it in my lower back. It was never this bad. Thats why I decided to literally force myself into sleeping on my back.

When I graduate I am definitely going to do exactly what you suggested, sir: find an awesomely comfortable mattress.

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Unfold Re: M19 W1 Deadlift Training by _Wolf__Wolf_, 1267198555|%e %b %Y, %H:%M %Z|agohover
Re: M19 W1 Deadlift Training
EricTEricT 1267295268|%e %b %Y, %H:%M %Z|agohover

You do dishes? What kind of dorm you live in?

I just realized that you said you took 10 minutes rest every time between sets this last deadlift workout. If the rest periods grow that much then the density doesn't really increase does it? I any case you did a lot more total work. But density is work per unit of time. So if you can't do it in a 'similar' time frame then you're not increasing density. Which means time for plan B. This doesn't have to be precise, but you can't just go crazy with rest periods and then say I'm increasing density! The idea here is to increase your tolerance. If you add rest then you add recovery which doesn't necessarily increase your tolerance.

But if it was similar to when you did doubles it's fine.


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Last edited on 1267296399|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: M19 W1 Deadlift Training by EricTEricT, 1267295268|%e %b %Y, %H:%M %Z|agohover
Re: M19 W1 Deadlift Training
_Wolf__Wolf_ 1267301962|%e %b %Y, %H:%M %Z|agohover

I took 10 minutes between doubles as well, sir. I know how important time frames are (that is the only part I remembered from some of our earlier discussions, sir) and that is why I stuck to the same rest intervals, sir. My workout took roughly the same time as before.

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Unfold Re: M19 W1 Deadlift Training by _Wolf__Wolf_, 1267301962|%e %b %Y, %H:%M %Z|agohover
Re: M19 W1 Deadlift Training
_Wolf__Wolf_ 1267302224|%e %b %Y, %H:%M %Z|agohover

You do dishes? What kind of dorm you live in?

Well, I do my own dishes because I have a micowave/fridge combo and I have midnight snacks involving frozen foods from walamrt :-D

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Unfold Re: M19 W1 Deadlift Training by _Wolf__Wolf_, 1267302224|%e %b %Y, %H:%M %Z|agohover
Re: M19 W1 Deadlift Training
EricTEricT 1267303059|%e %b %Y, %H:%M %Z|agohover

took 10 minutes between doubles as well, sir. I know how important time frames are (that is the only part I remembered from some of our earlier discussions, sir) and that is why I stuck to the same rest intervals, sir. My workout took roughly the same time as before.

Oh, good. Since you specifically mentioned rest periods and the fact that they were 10 minutes it made me think that they had increased. I wasn't saying that ten minutes was 'long' for what you are doing. LOL, only people who don't really lift heavy yet think that is long. You should be very happy with yourself because what you are doing few people attempt and not many would know how to do it without throwing themselves under the bus. Of course it took a lot out of you! This time you went overboard in trying to increase 'workload' in itself..which would be a side effect not a primary goal. But the sheer fact that you did that is amazing. But remember that what is amazing one time is you lying on the floor with a back pull or something another time.


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Last edited on 1267303117|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: M19 W1 Deadlift Training by EricTEricT, 1267303059|%e %b %Y, %H:%M %Z|agohover
Re: M19 W1 Deadlift Training
_Wolf__Wolf_ 1267308937|%e %b %Y, %H:%M %Z|agohover

This time you went overboard in trying to increase 'workload' in itself

I did go overboard. I could've gotten injured very badly and I am aware of this. I won't take such risks next time. Ever. This has worried me because I didn't realize the gravity of what I was doing at the time. Thankfully I was focused enough to not injure myself but it's bad luck to look a gift horse in the mouth. I will tread cautiously next time for sure, sir.

Last edited on 1267309068|%e %b %Y, %H:%M %Z|agohover By _Wolf_ + Show more
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Unfold Re: M19 W1 Deadlift Training by _Wolf__Wolf_, 1267308937|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1267309929|%e %b %Y, %H:%M %Z|agohover

Yeah. Look I know that you have developed that capacity to be aware of what your body is doing. In fact that is the capacity of the more advanced person. People have all these (crap) definitions of advanced but I honestly think that awareness of this kind is a mark of the advanced. But it only takes a moment out of focus, right? That's the thing. You can be completely tuned in and centered 99.9 percent of the time and it only takes that .1 percent to do you in. Given that you HAVE to take risks. With these kinds of weights it's always a risk. But they must be calculated risks.


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Last edited on 1267309969|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1267309929|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1267317528|%e %b %Y, %H:%M %Z|agohover

But they must be calculated risks.

Exactly, sir. This won't happen again.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1267317528|%e %b %Y, %H:%M %Z|agohover
M19 W1 Squat Training
_Wolf__Wolf_ 1267426440|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 19 - Week 1

Beginning Thoughts:

Tonight's workout…

Workout:

Front Squats:
260 lbs x 2 reps @ 92.5%
230 lbs x 5 reps x 3 sets @ 82.5%
Decent…

Grip Training:
Walmart Gripper = 5 reps x 2 sets; Set 1 slowly (2 seconds per squeeze) and Set 2 done fast
HG 150 = 2 reps x 2 sets
CoC #1 = 1 rep x 3 sets - Quality Singles
HG 150 = 8 reps
Decent….still having a VERY hard time closing the CoC #1 but with Joe's instructions I will get there soon

Metabolic Conditioning for 2 rounds:
Kettlebell Swings = 45 lbs x 12 reps
Russian Twists = 10 lbs x 8 reps
Supine Glute Ham Raises = BW x 10 reps
Swiss Ball Jackknife Pikes = BW x 8 reps
Decent work..

Videos:

Front Squats & Metabolic Conditioning:

Overall Impression:

Tomorrow is a Press Day!!! smile.gif

Last edited on 1267426456|%e %b %Y, %H:%M %Z|agohover By _Wolf_ + Show more
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Unfold M19 W1 Squat Training by _Wolf__Wolf_, 1267426440|%e %b %Y, %H:%M %Z|agohover
M19 W1 Press Training
_Wolf__Wolf_ 1267511063|%e %b %Y, %H:%M %Z|agohover

Press Training

Mesocycle 19 - Week 1

Beginning Thoughts:

Just got back from the gym…

Workout:

Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 9 reps
BW x 7 reps
Total = 38 reps

Incline Close Grip Crazy Bell Bench Press:
185 lbs x 4 reps x 3 sets

Unilateral Overhead Press:
65 lbs x 5 reps x 3 sets

Skullcrushers / JM Presses:
65 lbs x 6 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 3 sets

Pallof Press:
32.5 lbs x 12 reps
42.5 lbs x 12 reps
47.5 lbs x 12 reps

Videos:

Pull-ups, Incline Close Grip Crazy Bell Bench Press, Unilateral Overhead Press and Skullcrushers / JM Presses:

Overall Impression:

Time to rest…

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Unfold M19 W1 Press Training by _Wolf__Wolf_, 1267511063|%e %b %Y, %H:%M %Z|agohover
M19 W2 Deadlift Training
_Wolf__Wolf_ 1267769511|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 19 - Week 2

Beginning Thoughts:

Running on 3 hours of sleep….Needless to say, I wasn't at my 100%.

Workout:

Deadlifts:
455 lbs x 4 reps
455 lbs x 3 reps
I was supposed to do 4 sets of 4 reps with an average minimum of 440 lbs for this workout in order to increase density from last workout which was a wee bit too much to say the least. Given my ty diet and terrible sleeping habits of the previous night, that was not going to happen. Being a stickler for details, I figured with the low motivation and focus I had after 455x3, that quitting was a better idea that Deadlifting with zero focus. Therefore, 455x3 was the last set of the day.

Hand Extensions:
2 bands x 15 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

I wish I could catch up on sleep tonight but thats not going to happen. I got another big exam tomorrow. Today's Accounting Exam was pretty good.

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Unfold M19 W2 Deadlift Training by _Wolf__Wolf_, 1267769511|%e %b %Y, %H:%M %Z|agohover
M19 W2 Back Training
_Wolf__Wolf_ 1267939842|%e %b %Y, %H:%M %Z|agohover

Back Training

Mesocycle 19 - Week 2

Beginning Thoughts:

Worked out earlier today..

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 35 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps

Dumbbell Rows:
110 lbs x 8 reps x 3 sets

High Pulley Rows:
150 lbs x 8 reps x 3 sets

Weird Ab Exercise:
BW x 8 reps x 2 sets
BW x 7 reps

Tricep Skullcrushers:
65 lbs x 6 reps x 2 sets

Hammer Curls:
50 lbs x 6 reps x 2 sets

Videos:

Weighted Pull-ups, Dumbbell Rows and Weird Ab Exercise:

Overall Impression:

I am in the process of successfully catching up on my sleep. Another 10 hours tonight and I am GOOD TO GO!!! smile.gif

Last edited on 1267939878|%e %b %Y, %H:%M %Z|agohover By _Wolf_ + Show more
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Unfold M19 W2 Back Training by _Wolf__Wolf_, 1267939842|%e %b %Y, %H:%M %Z|agohover
M19 W2 Full Body Training
_Wolf__Wolf_ 1268173105|%e %b %Y, %H:%M %Z|agohover

Full Body Training

Mesocycle 19 - Week 2

Beginning Thoughts:

Yesterday's workout…

Workout:

Front Squats:
265 lbs x 2 reps @ 95%
240 lbs x 3 reps x 5 sets @ 85%

Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 9 reps
BW x 8 reps
Total = 39 reps

Unilateral Overhead Press:
60 lbs x 5 reps
65 lbs x 5 reps
70 lbs x 5 reps
75 lbs x 5 reps
80 lbs x 2 reps

Side Plank Rows:
27.5 lbs x 30 seconds
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds

Videos:

Front Squats, Pull-ups and Unilateral Overhead Press:

Overall Impression:

Diet has been decent. Time to maintain this good diet.

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Unfold M19 W2 Full Body Training by _Wolf__Wolf_, 1268173105|%e %b %Y, %H:%M %Z|agohover
M19 W3 Deadlift Training
_Wolf__Wolf_ 1268378066|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 19 - Week 3

Beginning Thoughts:

I had a huge exam today. Got 3 hours of sleep last night plus 1 hour nap during the day. Not a good feeling…

Workout:

Deadlifts:
455 lbs x 4 reps
455 lbs x 1 rep
I wanted 5 reps. Missed it. The second set was the worst form I've executed in a looonngg time.

Weird Ab Exercise:
BW x 9 reps x 3 sets

Hand Extensions:
2 bands x 15 reps x 3 sets

Videos:

Deadlifts & Weird Ab Exercise:

Overall Impression:

Well, good news is that Spring Break has begun finally!

I am leaving for Dallas on Saturday. I'll be there all week next week but I am going to Las Vegas for 2 nights.

Tomorrow morning will have me doing my Back Training.

I hope everyone's had a good week. Mine has been very stressful. Too much going on in life with graduation literally just around the corner. yikes.gif

Thanks for dropping by! smile.gif

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Unfold M19 W3 Deadlift Training by _Wolf__Wolf_, 1268378066|%e %b %Y, %H:%M %Z|agohover
M19 W3 Back Training
_Wolf__Wolf_ 1268431098|%e %b %Y, %H:%M %Z|agohover

Back Training

Mesocycle 19 - Week 3

Beginning Thoughts:

Had a very productive morning

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 2 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 30 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps

Hammer Strength Machine Rows:
115 lbs x 6 reps
135 lbs x 6 reps
160 lbs x 5 reps

High Cable Rows:
150 lbs x 9 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 3 sets

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

Tricep Extensions:
65 lbs x 6 reps
95 lbs x 5 reps
95 lbs x 6 reps

Medicine Ball Throws:
12 lbs x 15 reps x 3 sets

Videos:

Weighted Pull-ups, Machine Rows, Cable Rows, Tricep Extensions and Core Training:

Overall Impression:

I'm gonna go see "Brooklyn's Finest" tonight. Really looking forward to that.

Tomorrow I depart for Dallas.

My next workout will be on Sunday at an LA Fitness.

Cheers and I hope everyone has a good weekend!

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Unfold M19 W3 Back Training by _Wolf__Wolf_, 1268431098|%e %b %Y, %H:%M %Z|agohover
M19 W3 Full Body Training
_Wolf__Wolf_ 1268867075|%e %b %Y, %H:%M %Z|agohover

Full Body Training

Mesocycle 19 - Week 3

Beginning Thoughts:

I just got back from Vegas like an hour ago. No wins no losses. Didn't even gamble. What I did do is see the Cirque du Soleil which is AWESOME. I saw the KA show and it was really out of this world!

This workout took place on Sunday but I was too lazy to post it at the time…

Workout:

Front Squats:
275 lbs x 2 reps @ 97.5%
245 lbs x 3 reps x 5 sets @ 87.5%

Pull-ups:
BW x 5 reps x 3 sets
My shoulders were in a great deal of pain from those ridiculous tricep extensions from the previous workout so I didn't push it here.

Grip Training:
Walmart Gripper x 5 reps x 2 sets
HG 150 x 2 reps x 2 sets
CoC #1 x 1 single x 3 sets
HG 150 x 8 reps
I love grip training!

Videos:

Front Squats:

Overall Impression:

It was a short workout. Didn't feel like pushing it at all. My shoulder was bothering me very much at the time and both shoulders were hurting. Today I am feeling fine and I think the rest has been good. I actually felt fine after the workout itself.

Next workout is tomorrow….

Oh, movie update: I saw this movie last Friday which I forgot to mention: Brooklyn's Finest. AWESOME movie. It BLEW the Departed right out of the water. I loved it.

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Unfold M19 W3 Full Body Training by _Wolf__Wolf_, 1268867075|%e %b %Y, %H:%M %Z|agohover
M19 W4 Deadlift Training
_Wolf__Wolf_ 1268988890|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 19 - Week 4

Beginning Thoughts:

Worked out in the morning today…

Workout:

Deadlifts:
455 lbs x 1 rep
475 lbs x 1 rep
495 lbs x FAIL
Next week starts a singles cycle. I am looking forward to the next 4 weeks of singles work.

Grip Training:
Walmart Gripper x 5 reps x 2 sets
HG 150 x 2 reps x 2 sets
CoC #1 x 1 rep x 2 sets

Renegade Rows:
45 lbs x 7 reps x 2 sets

Dumbbell Windmills:
25 lbs x 7 reps x 2 sets

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

I spent the whole day working on chopping down trees and doing heavy duty yardwork. I am sore beyond words!

Last edited on 1268988913|%e %b %Y, %H:%M %Z|agohover By _Wolf_ + Show more
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Unfold M19 W4 Deadlift Training by _Wolf__Wolf_, 1268988890|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
JoeWeirJoeWeir 1269006884|%e %b %Y, %H:%M %Z|agohover

You did maximal grip training after deadlifts… That is a no-no my friend.

Hand extensions are good, a couple of static holds with a low-resistance gripper, sure, that works, but not maximal crushing. Using the #1 skews things a bit because most people, not necessarily you, associate the '1' as being low resistance, which is not ture. It is ALL about intensity. You pulling out the #1 after a heavy deadlift workout would be the same as me pulling out my #3 after a heavy deadlift workout. Never in a million years would I do that. There is too much fatigue from holding the barbell and the risk-reward scale is tipped in favour of risk.

Remember how E and I warned you that it would become addictive? Now is the time that you include willpower into your grip training lol.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

Last edited on 1269007342|%e %b %Y, %H:%M %Z|agohover By JoeWeir + Show more
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Unfold Re: Big Boy Basics Part 1 by JoeWeirJoeWeir, 1269006884|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1269019029|%e %b %Y, %H:%M %Z|agohover

I will enforce restraint next time, Joe. I was just so disappointed with my Deadlift that I wanted to do something to make up for it and doing this seemed like the most logical thing….Next time I'll just do more core training. Thanks for pointing this out to me. I can see myself making this into a habit if you didn't tell me to stop. Thank you, Joe.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1269019029|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1269008173|%e %b %Y, %H:%M %Z|agohover

The good news, I think Joe, is that the hands let you know right away when they are being over-trained. I'm sure this is clear from your experience but I'd say pulling heavy deads and then doing max grip work should make your hands very sore right away if you overdid it. Should warn you. Not that you should be waiting for that.

I'd like to point out, in case anyone comes along and gets confused, that trying to close a big heavy gripper, being "maximal' crushing grip work, is a different case that some other kinds of supportive grip work. Say, dong static barbell holds or other things. In those cases, right after your deadlift makes sense. You've already worked your grip doing heavy deads so then adding a little extra work is just efficient and keeps you ahead of the game. You wouldn't be supporting more weight than your were during the session, etc…it's just extra supporting grip work.

Whereas closing heavy grippers is more like doing a bunch of flexed back goodmornings after your heavy deads. Except of course for the fact that flexed back goodmorings suck and closing grippers is awesome.

I've never done static holds with a low resistance gripper after deads but I bet that is a very good option from training supporting grip for your deadlifting. There are certainly drawbacks to having to hold any heavy weight after you've already deadlifted. After all, it's not just your hand working.

One caution that I've spoken of before, while I'm not the subject, is that fatiguing your grip holding a heavy load in the hand position and then trying to push beyond that can end up getting you hurt in ways you wouldn't expect. For instance the shoulder stabilizers can start giving out and you can end up with a tweak. And there is a connection between the grip and shoulder control. When your grip goes "slack" your ability to hold the shoulders tight is comprimised.

Okay, I'm rambling again.


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Last edited on 1269008673|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1269008173|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
JoeWeirJoeWeir 1269010037|%e %b %Y, %H:%M %Z|agohover

The good news, I think Joe, is that the hands let you know right away when they are being over-trained. I'm sure this is clear from your experience but I'd say pulling heavy deads and then doing max grip work should make your hands very sore right away if you overdid it. Should warn you. Not that you should be waiting for that.

I'll agree with you on that. Hands to tend to get sore or 'cut-out' when you are pushing the boundaries, but I don't think that justifies it entirely. I've also run into the scenario where you close the gripper, and then your pain/discomfort comes as you are releasing the gripper (slowly letting it open) or after you've removed the resistance. I have always found that to happen when the hand or lower arm is fatigued.

I'd like to point out, in case anyone comes along and gets confused, that trying to close a big heavy gripper, being "maximal' crushing grip work, is a different case that some other kinds of supportive grip work. Say, dong static barbell holds or other things. In those cases, right after your deadlift makes sense. You've already worked your grip doing heavy deads so then adding a little extra work is just efficient and keeps you ahead of the game. You wouldn't be supporting more weight than your were during the session, etc…it's just extra supporting grip work.

I agree.

I've never done static holds with a low resistance gripper after deads but I bet that is a very good option from training supporting grip for your deadlifting. There are certainly drawbacks to having to hold any heavy weight after you've already deadlifted. After all, it's not just your hand working.

This is the main reason I started doing static holds with grippers, in addition to the occasional barbell hold. Of course there are also benefits of barbell holds. I think you need both to be comprehensive.


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

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Unfold Re: Big Boy Basics Part 1 by JoeWeirJoeWeir, 1269010037|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1269031567|%e %b %Y, %H:%M %Z|agohover

I've never done static holds with a low resistance gripper after deads but I bet that is a very good option from training supporting grip for your deadlifting. There are certainly drawbacks to having to hold any heavy weight after you've already deadlifted. After all, it's not just your hand working.

I should've done this instead.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1269031567|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1269011893|%e %b %Y, %H:%M %Z|agohover

Yeah I was only talking about delayed and general pain from over-working the hands. That is, I was pointing out that the hands give you that kind of feedback in general when you've overworked them from a strength training perspective (if not a repetitive motion perspective). I don't think that justifies anything either! Immediate pain, for me would result in immediate cessation of the grip training because the hands DO NOT HEAL QUICKLY when injured in this fashion.

I think you need both to be comprehensive.

Yes, probably. The barbell rolls toward your fingers and there is no substitute for that other than having the barbell in your hands or something like a Rolling Thunder. The key word being rolling. There are most likely no fixed rules. When it comes down to it if you have a very strong supporting grip then you have one…regardless of how you came about it. If you can keep up with holding on to your deadlifts, for most, that is an accomplishment.


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Last edited on 1269012665|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1269011893|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1269031524|%e %b %Y, %H:%M %Z|agohover

Yeah I was only talking about delayed and general pain from over-working the hands.

I suffer from this today. I don't think it was just from doing the grip work though. I spent 4 hours yesterday doing yard work which involved chopping down trees and tearing apart vines and hauling tree trunks (thick tree trunks) which pretty much hurt me all over.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1269031524|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1269031974|%e %b %Y, %H:%M %Z|agohover

No doubt. I'll bet your hands would have been sore regardless.


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Last edited on 1269034274|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1269031974|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1269022422|%e %b %Y, %H:%M %Z|agohover

Please watch the way you use the 'reply' function.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1269022422|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1269029640|%e %b %Y, %H:%M %Z|agohover

I apologize, sir.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1269029640|%e %b %Y, %H:%M %Z|agohover
M19 W4 Back Training
_Wolf__Wolf_ 1269111685|%e %b %Y, %H:%M %Z|agohover

Back Training

Mesocycle 19 - Week 4

Beginning Thoughts:

This is yesterday's workout. I was very sore from the yard work, tree chopping and log carrying.

Workout:

Dumbbell Rows:
125 lbs x 3 reps
125 lbs x 5 reps
125 lbs x 7 reps

High Cable Rows:
160 lbs x 10 reps x 2 sets
175 lbs x 7 reps

Low Cable Rows:
180 lbs x 8 reps
180 lbs x 12 reps
180 lbs x 16 reps

Facepulls:
85 lbs x 15 reps x 3 sets

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

Videos:

Rows:

Overall Impression:

Decent workout…

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Unfold M19 W4 Back Training by _Wolf__Wolf_, 1269111685|%e %b %Y, %H:%M %Z|agohover
M19 W4 Squat Training
_Wolf__Wolf_ 1269241022|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 19 - Week 4

Beginning Thoughts:

I traveled 5 hours from Dallas to San Antonio. Needless to say…I was beat and working out 30 minutes after this trip wasn't the best idea.

Workout:

Front Squats:
255 lbs x 3 reps @ 90%
285 lbs x 1 rep @ 102%
I was supposed to do another 4 sets with 255 but I couldn't do it…I was way too tired.

Metabolic Conditioning for 2 rounds:
Lunge with Unilateral Dumbbell Press = 40 lbs x 3 reps
Renegade Rows = 45 lbs x 5 reps
Spiderman Walks = BW x 10 reps
Dumbbell Windmills = 30 lbs x 10 reps

Videos:

Front Squats & Metabolic Conditioning:

Overall Impression:

I am beat.

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Unfold M19 W4 Squat Training by _Wolf__Wolf_, 1269241022|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1269263314|%e %b %Y, %H:%M %Z|agohover

What the heck kind of row is that? The belly touch row?


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1269263314|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1269276080|%e %b %Y, %H:%M %Z|agohover

What the heck kind of row is that? The belly touch row?

Which row are you referring to, sir? I'm afraid it could be the dumbbell rows but then again I know it might be renegade rows……in either case I have no excuse :(

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1269276080|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1269293800|%e %b %Y, %H:%M %Z|agohover

The prone rows (I refuse to call them renegade) in the metabolic conditioning circuit. Whatever that was is wasn't no row :)


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Last edited on 1269294864|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1269293800|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1269309119|%e %b %Y, %H:%M %Z|agohover

The prone rows (I refuse to call them renegade) in the metabolic conditioning circuit. Whatever that was is wasn't no row :)

Arg….I'll do them better next time. I was so exhausted I just wanted to get them done with.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1269309119|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1269348953|%e %b %Y, %H:%M %Z|agohover

That is exactly the reason why I am always saying "just get it done" is never good enough. Little things like that can bite you in the butt. You think it's nothing and then you have a pulled rotator cuff muscle or something. I think with something like prone rows you really shouldn't sweat them. Either lighten the weight in those cases or just skip the rows and do advanced plank variations or whatever else you might want to do. I think it's ok to say "today I'm just not going to be able to do a good job with ___ exercise. I'll do something simpler." As long as you are reasonable about it.


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Last edited on 1269357573|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1269348953|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1269373299|%e %b %Y, %H:%M %Z|agohover

Lesson learnt :)

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1269373299|%e %b %Y, %H:%M %Z|agohover
M19 W4 Press Training
_Wolf__Wolf_ 1269373664|%e %b %Y, %H:%M %Z|agohover

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!

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Unfold M19 W4 Press Training by _Wolf__Wolf_, 1269373664|%e %b %Y, %H:%M %Z|agohover
M20 W1 Deadlift Training
_Wolf__Wolf_ 1269583684|%e %b %Y, %H:%M %Z|agohover

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!

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Unfold M20 W1 Deadlift Training by _Wolf__Wolf_, 1269583684|%e %b %Y, %H:%M %Z|agohover
M20 W1 Grip Training
_Wolf__Wolf_ 1269725348|%e %b %Y, %H:%M %Z|agohover

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….

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Unfold M20 W1 Grip Training by _Wolf__Wolf_, 1269725348|%e %b %Y, %H:%M %Z|agohover
M20 W1 Squat Training
_Wolf__Wolf_ 1269842964|%e %b %Y, %H:%M %Z|agohover

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.

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Unfold M20 W1 Squat Training by _Wolf__Wolf_, 1269842964|%e %b %Y, %H:%M %Z|agohover
M20 W2 Deadlift Training
_Wolf__Wolf_ 1270196221|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 20 - Week 2

Beginning Thoughts:

Tonight's training…

Workout:

Deadlift Singles @ > 90%:
455 lbs @ 96%
475 lbs @ 100%
455 lbs @ 96%
455 lbs @ 96%
455 lbs @ 96%
So, to recap:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Next week is gonna be tres difficult with 10 singles. Should be quite an experience…

Pistol Squats:
3 + 3 = 6 reps
Was running out of time. Didn't record these.

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Mobility Drills:

Deadlifts:

Overall Impression:

Have a good weekend, everyone!

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Unfold M20 W2 Deadlift Training by _Wolf__Wolf_, 1270196221|%e %b %Y, %H:%M %Z|agohover
M20 W2 Back Training
_Wolf__Wolf_ 1270320737|%e %b %Y, %H:%M %Z|agohover

Back Training

Mesocycle 20 - Week 2

Beginning Thoughts:

This is yesterday's workout..

Workout:

Weighted Pull-ups:
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 2 reps
Total = 10 reps
Decent.

Dumbbell Rows:
120 lbs x 5 reps
120 lbs x 7 reps
120 lbs x 9 reps
This was pretty difficult.

Cable Rows:
180 lbs x 12 reps
200 lbs x 10 reps
220 lbs x 5 reps
180 lbs x 12 reps

Weird Ab Exercise:
BW x 5 reps x 3 sets

Pallof Press:
47.5 lbs x 12 reps x 3 sets

Videos:

Pull-ups, Rows and Core Training:

Overall Impression:

I wish I had more time because I would've liked to do some inverted rows. Oh well…next week

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Unfold M20 W2 Back Training by _Wolf__Wolf_, 1270320737|%e %b %Y, %H:%M %Z|agohover
M20 W2 Press Training
_Wolf__Wolf_ 1270340517|%e %b %Y, %H:%M %Z|agohover

Press Training

Mesocycle 20 - Week 2

Beginning Thoughts:

Just got done working out…

Workout:

Banded Overhead Press:
155 lbs x 2 reps @ 94%
155 lbs x 2 reps @ 94%
165 lbs x 1 rep @ 100%
155 lbs x 2 reps @ 94%
The goal was to hit 3 doubles above 90% of my max plus one single at 100%. Next week the goal is to hit 4 doubles. I'm gonna slowly increase the volume to 7 doubles hopefully.

Incline Crazy Bell Bench Press:
185 lbs x 4 reps x 3 sets
This was hard but I'm damn proud of myself for following through on this.

Side Lateral Raises:
12.5 lbs x 15 reps x 3 sets
I need to be careful with this exercise because of my shoulder injuries.

Superset

Inverted Rows:
BW x 15 reps x 3 sets
The pump I got from this super set is unbelievable.

Side Plank Rows:
BW x 30 seconds x 3 sets

Videos:

A little of everything:

Overall Impression:

I haven't eaten anything save 3 scoops of whey first thing in the morning and then my usual 2 scoops of Whey + 2 scoops of Dex during my workout…

My diet has been really good over the last 2 weeks. The last few days I've intentionally tried to keep myself eating clean but over the last 2 weeks I have managed to go from 205 lbs to 195 lbs. I know it's not water weight because when I weighed myself today at 195 lbs I was bloated like a pig and constipated as hell lol…

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Unfold M20 W2 Press Training by _Wolf__Wolf_, 1270340517|%e %b %Y, %H:%M %Z|agohover
M20 W2 Squat Training
_Wolf__Wolf_ 1270757156|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 20 - Week 2

Beginning Thoughts:

This is Monday's training. I have been too lazy to update it lol…

Diet has been awesome though. Getting in all my protein which is step 1 in the right direction. 250-260 grams per day.

Workout:

Front Squats:
I warmed up for this but then realized that I shouldn't do heavy front squats 2 days prior to deads….so I called it quits and hopped over to do some metabolic conditioning.

Metabolic Conditioning for 2 rounds:
Unilateral Press and Lunge = 40 lbs x 6 reps
Renegade Rows = 40 lbs x 6 reps
Kettlebell Swings = 55 lbs x 12 reps
Dumbbell Windmills = 30 lbs x 10 reps
Destroyed me.

Facepulls:
90 lbs x 15 reps x 3 sets

Videos:

Metabolic Conditioning:

Overall Impression:

This workout was kinda meh…I'm gonna be starting a new front squat percentage based cycle come next week. Not completely sure about it as yet but it's gonna involve moving more weight.

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Unfold M20 W2 Squat Training by _Wolf__Wolf_, 1270757156|%e %b %Y, %H:%M %Z|agohover
M20 W3 Deadlift Training
_Wolf__Wolf_ 1270790045|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 20 - Week 3

Beginning Thoughts:

Just got back from the gym. Very tiring workout.

Workout:

Deadlift Warm-up:
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 2 reps
415 lbs x 2 reps

Deadlift Singles @ > 90%:
455 lbs @ 96%
475 lbs @ 100%
475 lbs @ 100%
455 lbs @ 96%
455 lbs @ 96%
455 lbs @ 96%
455 lbs @ 96%
430 lbs @ 90%
430 lbs @ 90%
430 lbs @ 90%
Summary:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Week 3 = 10 Singles = Average Weight @ 451.5 lbs
Felt goooooood…..

Pistol Squats:
Skipped. Gym was already closed and I was thrown out by Campus Security lol…

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Been a decent week. Next week is gonna be hell with 4 exams and papers and what not….Arg…not looking forward to that one bit.

On a good note: I have been watching Dexter and Prison Break. I know I'm late on the scene but I've finished Season 1 and 2 of Dexter (watching Season 3 right now) and I'm in the process of watching Season 2 of Prison Break. The good thing about PB is that it doesn't allow you to get bored. It's got things going on all the time. I love shows like that. Similar shows which have so many overlapping stories and facades created by characters, etc are The Shield and Sons of Anarchy.

I hope y'all have had a good week. Thanks for reading and have a wonderful weekend! smile.gif

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Unfold M20 W3 Deadlift Training by _Wolf__Wolf_, 1270790045|%e %b %Y, %H:%M %Z|agohover
M20 W3 Press Training
_Wolf__Wolf_ 1271012013|%e %b %Y, %H:%M %Z|agohover

Press Training

Mesocycle 20 - Week 3

Beginning Thoughts:

This is yesterday's training.

Workout:

Banded Overhead Press:
155 lbs x 2 reps x 4 sets
165 lbs x 1 rep

Dumbbell Rows:
120 lbs x 7 reps
120 lbs x 9 reps
120 lbs x 11 reps

Unilateral Overhead Press:
70 lbs x 5 reps x 3 sets

Cable Rows:
180 lbs x 12 reps x 3 sets

Jackknife Pikes on a Swiss Ball:
BW x 10 reps x 3 sets

Side Lateral Raises:
15 lbs x 10 reps x 3 sets

supset with

Inverted Rows:
BW x 10 reps x 3 sets

Videos:

Banded Overhead Press, Dumbbell Rows, Unilateral Overhead Press, Side Lateral Raises and Inverted Rows:

Overall Impression:

Ate like a beast last night. We went to bowl and it was my third time bowling ever….I scored an average of 110. Hmmm…Not that awesome but not that bad for my third time ever, right?

Hope everyone's had a good weekend!

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Unfold M20 W3 Press Training by _Wolf__Wolf_, 1271012013|%e %b %Y, %H:%M %Z|agohover
M20 W3 Squat Training
_Wolf__Wolf_ 1271045886|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 20 - Week 3

Beginning Thoughts:

I am such a genius: I forgot to bring my camera on the one day I really should have. How awesome!

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
295 lbs x 1 rep
315 lbs x 1 rep
Wow…I am so psyched about a 315 Front Squat!!!! Next week I got to repeat something like this and I might hit 315 again so I will definitely record the lift.

Weird Ab Exercise:
BW x 7 reps x 3 sets

Grip Training:
Walmart Gripper = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 1 rep x 1 set
HG 150 = 2 reps x 2 sets
Hand Extensions = 2 bands x 20 reps x 3 sets
My left hand was hurting a lot. I dunno why though…just some muscular pain. It'll go hopefully.

Videos:

Check back next week…

Overall Impression:

Hell week is about to begin. I hope everyone had a good weekend and thanks for reading!!!

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Unfold M20 W3 Squat Training by _Wolf__Wolf_, 1271045886|%e %b %Y, %H:%M %Z|agohover
M20 W4 Deadlift Training
_Wolf__Wolf_ 1271399643|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 20 - Week 4

Beginning Thoughts:

Was running on 4 hours of sleep. I had a miserable week. Tuesday was a massive Accounting exam. Wednesday was a 5 page paper on comparing Mary Daly and Stanley Hauerwas on a religious basis. Thursday (today) was me writing a 15 page report for my Business Capstone Seminar class. It was supposed to be a group project but you know it goes with groups…To top it off, I have a 4 page report on a historical review of King Louis XIV through Monsesquieu's "Persian Letters"…

So..running on 4 hours of sleep this is what went down:

Workout:

Deadlift Warm-up:
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 2 reps
415 lbs x 2 reps

Deadlift Singles @ > 90% of 1RM:
455 lbs @ 96%
480 lbs @ 101%
500 lbs @ 105%
Summary:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Week 3 = 10 Singles = Average Weight @ 451.5 lbs
Week 4 = 3 Singles = Average Weight @ 476.7 lbs
Finally got 500 lbs!!! My friends rib on me calling me a "Jiggly". When you watch the 500 clip you guys will see why they call me that…..there is not one molecule (literally) of fat on my body which does not uncontrollably jiggle when I Deadlift this heavy!!! ahhaa…all in all I'm please with this workout. The last time I ran a 4 week singles cycle ended on December 18th. I set a new relative max on Deadlifts at the time of 475 lbs. So in roughly 4 months or 16 weeks I've gained 25 lbs. That roughly 1.5625 lbs per week. As always, major props to Eric Troy from Ground Up Strength for his guidance and help. The next goal for Deadlifts is to chase 525 lbs.

Pistol Squats:
3 + 5 = 8 reps
I need to do these more often because I've really lost practice.

Weird Ab Exercise:
BW x 5 reps x 2 sets

Cable Wood-Chops:
32.5 lbs x 12 reps x 3 sets

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts, Pistol Squats and Core Training:

Overall Impression:

I hope everyone's had a good week.

Thanks for reading and I hope y'all have a great Friday!!

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Unfold M20 W4 Deadlift Training by _Wolf__Wolf_, 1271399643|%e %b %Y, %H:%M %Z|agohover
Re: M20 W4 Deadlift Training
JoeWeirJoeWeir 1271421086|%e %b %Y, %H:%M %Z|agohover

Congratulations on the 500lb deadlift!


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

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Unfold Re: M20 W4 Deadlift Training by JoeWeirJoeWeir, 1271421086|%e %b %Y, %H:%M %Z|agohover
Re: M20 W4 Deadlift Training
EricTEricT 1271422276|%e %b %Y, %H:%M %Z|agohover

Congrats. You've been wanting that for a long time. I'm happy for you!

Please stop writing percentages of over 100% though on your singles workouts. It makes no sense and you are going to confuse the heck out of people if they try to duplicate the singles cycles ala "the singles scene" but see 101% and 105%. I've mentioned this before but you keep doing it.

Not to squash your high though. Great job!


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Unfold Re: M20 W4 Deadlift Training by EricTEricT, 1271422276|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1271424323|%e %b %Y, %H:%M %Z|agohover

Thanks, guys.

Eric, sorry about putting the 100%+. I was just trying to see how much my strength went up by. On other forums I've linked the Singles Scene article for people to read. I won't do it again. I was just trying to see by how much I was jumping.

Thanks once again, guys! :)

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1271424323|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1271425210|%e %b %Y, %H:%M %Z|agohover

Oh ok. If it's just how you wrote in on this board then I don't mind. I know that you have linked the singles scene in your journals so if you combined that with the +100 that would be confusing to people because they wouldn't understand that you were just "keeping track" of the improvement from your last time. If you view it as a single workout it looks as if you based the workout on previous PR's that happened at some past time which is of course not how we do it.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1271425210|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1271425996|%e %b %Y, %H:%M %Z|agohover

Gotcha. It's been fixed on all other forums. No chance of confusion.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1271425996|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1271427315|%e %b %Y, %H:%M %Z|agohover

Thanks, I appreciate that Anuj.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1271427315|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1271525359|%e %b %Y, %H:%M %Z|agohover

Finally got 500 lbs!!! My friends rib on me calling me a "Jiggly". When you watch the 500 clip you guys will see why they call me that…..there is not one molecule (literally) of fat on my body which does not uncontrollably jiggle when I Deadlift this heavy!!!

Well the fat jiggling is the slow twitch fibers firing their asses off. Your friends should know that that is just further evidence of your superiority biggthumpup.gif

Every muscle fiber in your body is being called upon to apply force and stabilize you. If you didn't jiggle you wouldn't be working hard enough. They should be jiggling too!


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1271525359|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1271528612|%e %b %Y, %H:%M %Z|agohover

Well the fat jiggling is the slow twitch fibers firing their asses off. Your friends should know that that is just further evidence of your superiority

Every muscle fiber in your body is being called upon to apply force and stabilize you. If you didn't jiggle you wouldn't be working hard enough. They should be jiggling too!

:) Yessir! Thanks for the idea. Kanishk: you better be reading this!!!!! :-D

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1271528612|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1271533935|%e %b %Y, %H:%M %Z|agohover

I was perusing the "race to 500" thread at bb.circus.

I notice someone told you that you are "slow off the floor" and you should do deficit deads and rack pulls. I'd like to respond not to that person really but to the whole notion of the advice.

Deficit deads, first of all do nothing for rate of force development. So they may make you "stronger" off the floor sometimes but they won't necessarily improve your explosion off the floor. The only way to get better at moving a weight faster is either to move somewhat lighter things faster or to do max training…umhh.. which is what you were doing.

As advanced as you are the notion that you will be flying off the floor with 500+ pounds is naive anyway. You are not slow off the floor in the first place. It's a max weight. Max weights mean max force which means slower lifts, period, througout the range of motion. You cannot judge someones rfd be observing them lifiting maxish loads! You can say they are slower than another guy lifting the same weight but that doesn't even mean the other guy can necessarily lift more although as a general guideline "faster" means "stronger".

How rack pulls should have anything to do with it I can't see. Unless the notion is that rack pulls would help you through the sticking point which is a lifting myth.

Anyway, to lift a maximum load requires maximum force. It takes a finite amount of time to develop maximum force so people lifting maximum loads are never going to look incredibly speedy but some will have higher RFD's than others. You may be able to improve RFD more in general which could aid you but you'd have to time the overall lift to see any minute differences as you would not likely "see" the bar moving faster off the floor.

Notice that 415 moved faster than the others.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1271533935|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1271535193|%e %b %Y, %H:%M %Z|agohover

I completely understand: how can 500 come off the floor the same speed as 300? That would defy the meaning of 500 being a max weight. I was about to respond with shut the fuck up but I decided against it because I didn't want to waste time arguing with people on bb.com where people are so fickle minded they will sway from one opinion to the next with zero thought to the information itself.

I think what happens with these people so obsessed with Powerlifting is that they see these Russian guys who only work with sub max weights as in using Sheiko, etc and they see that when these guys compete even with max weights they literally just spring up. And by these Russian guys I am referring only to 1-2 in number. But in any case these guys see these big guys fly up with 700 lbs and that whole notion of needing to work on weak points only comes into being.

I think it is to do with a lot of misinformation. You know I used to think like them at one point when I kept cycling Deficit Deadlifts and Banded Deadlifts. I think what happens with these guys is that firstly there is not much information on Deadlifts because everyone seems to think that if you can squat you can deadlift. You mentioned this in one of your recent articles about how people think it's a one way beneficial street which is massively incorrect. Plus, you add to the fact that there are 3 "programs" out there for Deadlifts and you have these people thinking you need to keep doing Deficit Deadlifts and Rack Pulls to have a big deadlift without ever doing the lift itself. Fuck them….

One other big pattern of behavior you see at bb.com is these guys who hit 500 lbs or some big weight and then disappear for weeks and months and then when they come back they're a lot weaker. You ask them why they disappeared "I got injured and took time off". Why'd you get injured? "I was doing the exercise wrong" Has it occurred to you that everything might have been at fault from your form to your training progression to the lift as well? "Can't be".

Last edited on 1271535216|%e %b %Y, %H:%M %Z|agohover By _Wolf_ + Show more
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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1271535193|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1271536093|%e %b %Y, %H:%M %Z|agohover

Trainees must be aware that when they see some phenomenally strong lifter "spring up" with huge loads like 700 plus or even 400+ it is not an indication that everyone should and will be able to lift a big load that quickly.

I never even thought of the "deadlift program" angle, Anuj. Good call.

Further on the deficit deads. Many people think that they make you faster by an indirect way. The notion is that by extending the range of motion you are somehow learning to power through the point in between where the bar would normally be when you lift it off the floor. It's magical thinking again. Kind of like when you want to break a board you don't think about hitting the board you think about hitting an imaginary board underneath it. Which has no relationship whatsoever to deadlifts. Or probably more accurate is that it is similar to the feeling of wearing ankle weights for a while and then taking them off. You "feel" as if your legs are lighter and the idea is that your nervous system has been tricked into increasing rate of force development. Problem is it's also been tricked into throwing off your coordination since it has simply temporarily increased the firing rate of muscles across certain joints and not others in a coordinated way.

It's similar with the deficits and I've never seen anything other than people saying there is a "feeling" of the bar moving faster or "floating" but never any actual observations indicating changes in speed off the floor with the same weight. The floating feeling is temporary and it is accompanied by an off-kilter feeling as well in my experience. I think it's more of a perceptual change than actual one.

Deficit deads do help. But not for the these reasons.

By the time you have lifted the bar in deficit deads you are at a different position than you would have been had you started with the bar on the floor. The bar is already moving rather than being at a dead stop. Etc. and so on. People are always taking about 'tricking the nervous system' but they seem to forget that the nervous system controls more than just motor unit activation and related muscle force components. More likely the perceptual changes are due to a change in proprioceptive awareness and other factors as well. It's too complicated to make guesses about.


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Last edited on 1271539618|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1271536093|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1271617302|%e %b %Y, %H:%M %Z|agohover

That is some solid knowledge on the Deficit Deads, sir. Thanks. I am gonna save this info.

I never even thought of the "deadlift program" angle, Anuj. Good call.

Yeah this occurred to me the other day. I actually listed the number of programs which specifically address the Deadlift:
1.) 5/3/1 because it addresses everything
2.) Coan/Philipi Deadlift Program
3.) Brad Gillingham Deadlift Program which nobody has ever heard of

Thats about it. Now, compared this to the Westside, Smolov, Shieko, Gillingham, etc whole slew of Squat and Bench dedicated training…Most people just don't know how to train the Deadlift. Hell, if I didn't have you leading me how would I know? There isn't a lot of material covering the subject and these commercial popular programs keep repeating that if you squat big you'll pull big but they never say that if you pull big you will in turn squat big.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1271617302|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1271618392|%e %b %Y, %H:%M %Z|agohover

No because the deadlift is the redheaded step child of lifting. You could call it a scape goat. I'm quite sick of the simple minded misinformation on this.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1271618392|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1271618853|%e %b %Y, %H:%M %Z|agohover

I agree. Squats squats squats squats and more squats.

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1271618853|%e %b %Y, %H:%M %Z|agohover
M20 W4 Back Training
_Wolf__Wolf_ 1271618790|%e %b %Y, %H:%M %Z|agohover

88Back Training**

Mesocycle 20 - Week 4

Beginning Thoughts:

Yesterday's workout…

Workout:

BodyWeight Pull-ups:
BW x 15 reps
BW x 11 reps
BW x 11 reps
BW x 9 reps
Total = 46 reps
It's been 3 weeks since I last did these. I beat my previous numbers by 2 reps but I think my goal to reach 50 reps in 4 sets may not happen for a while..

Weighted Pull-ups:
BW + 20 lbs x 2 reps
BW + 30 lbs x 2 reps
BW + 50 lbs x 1 rep
BW + 20 lbs x 4 reps
Total = 9 reps
Tiring….

Cable Rows:
180 lbs x 10 reps x 3 sets

Russian Twists:
25 lbs x 6 reps x 4 sets

Facepulls:
90 lbs x 15 reps
110 lbs x 12 reps

Videos:

BodyWeight Pull-ups, Weighted Pull-ups, Russian Twists and Facepulls:

Overall Impression:

Tiring workout….Doing 2 variations of pull-ups pretty much torched my back.

In other news: I saw Death at a Funeral last night. I haven't seen the British Version but the new movie was pretty funny. I liked it.

Hope everyone's having a good weekend!

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Unfold M20 W4 Back Training by _Wolf__Wolf_, 1271618790|%e %b %Y, %H:%M %Z|agohover
M20 W4 Squat Training
_Wolf__Wolf_ 1271654996|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 20 - Week 4

Beginning Thoughts:

Just got back from the gym. Terrible day in terms of diet. In terms of performance it was stellar.

Workout:

Overhead Squats:
135 lbs x 3 reps
155 lbs x 2 reps
It's been so long since I've done this exercise!! My shoulders are getting adjusted to the lift so I think in a couple of weeks I should be more smooth with the 155-175 range.

Front Squats:
235 lbs x 5 reps
255 lbs x 3 reps
285 lbs x 1 rep
315 lbs x 1 rep
I did remember to bring my video camera this time…I just wanted to see if I could hit 315. Next week onwards I'm gonna work within the 90-100% range for one single and then do doubles in the 80-90% range.

Back Squats:
315 lbs x 2 reps
315 lbs x 2 reps
325 lbs x 1 rep
This lift feels so alien to me….

Anderson Half Front Squats:
325 lbs x 1 rep
325 lbs x 1 rep
I thought this was gonna be easy as pie…Boy was I wrong!

Front Planks with Alternating Raised Arm and Leg:
BW x 60 seconds x 2 sets
Destroyed me. I hate anything timed because it becomes so mundane and 100% of the battle is in the mind and with my ADD I cannot concentrate on nothing for that long!!!!!

Videos:

Four Squat Workout:

Overall Impression:

Very tiring workout…but I am very pleased with the results!

I am gonna do this Four Squat Workout from now on out. I will gradually increase density over the next few weeks but I am going to be running a small cycle for Front Squats too. I won't be hitting 315 for quite a while…

All in all it's been a good weekend. I hope y'all have had fun too. Thanks for reading!

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Unfold M20 W4 Squat Training by _Wolf__Wolf_, 1271654996|%e %b %Y, %H:%M %Z|agohover
Re: M20 W4 Squat Training
LegendKillerNathanLegendKillerNathan 1271988589|%e %b %Y, %H:%M %Z|agohover

Good job man. Those bars that stick out from the squat rack on the OverHead Squat are a great idea. Those Front Squats went up no problem. I need to start contributing more posts to the site :P. A little question on the Anderson's, are you suppose to have them stop on the bar and pick them up again (sorry, weightlifting terminology is poor)

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Unfold Re: M20 W4 Squat Training by LegendKillerNathanLegendKillerNathan, 1271988589|%e %b %Y, %H:%M %Z|agohover
Re: M20 W4 Squat Training
_Wolf__Wolf_ 1272003115|%e %b %Y, %H:%M %Z|agohover

Thanks for dropping by. Yeah you should definitely visit the journals more.

On the Andersons: yeah they're supposed to be dead halt.

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Unfold Re: M20 W4 Squat Training by _Wolf__Wolf_, 1272003115|%e %b %Y, %H:%M %Z|agohover
Re: M20 W4 Squat Training
JoeWeirJoeWeir 1272023132|%e %b %Y, %H:%M %Z|agohover

Andersons


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

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Unfold Re: M20 W4 Squat Training by JoeWeirJoeWeir, 1272023132|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
JoeWeirJoeWeir 1271680083|%e %b %Y, %H:%M %Z|agohover

Yet another sacrafice to the 4 squat workout Gods, lol.

IME the 4 squat workout is best when you get in 5,4,3,2 scheme. Of course you can throw in a single or drop the set of 5 to a set of 4, but overall that is a great way to keep the weights moving up and up. I would throw those Anderson Half Squats onto your back, you already have front squats in there (you could make those Andersons if you wanted to).


The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"

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Unfold Re: Big Boy Basics Part 1 by JoeWeirJoeWeir, 1271680083|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
EricTEricT 1271698987|%e %b %Y, %H:%M %Z|agohover

Yeah I would have put the Andersons on my back as well. The last exercise should be heavier than the third and so on down the line. But it doesn't matter that much and whatever you are more comfortable with is best.


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Unfold Re: Big Boy Basics Part 1 by EricTEricT, 1271698987|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1272003169|%e %b %Y, %H:%M %Z|agohover

Sorry to reply so late….I totally forgot about this!!!

I understand what you're saying, sir. I will try to do that next time. This first time was just my way of gauging where I am at. Thanks!

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1272003169|%e %b %Y, %H:%M %Z|agohover
Re: Big Boy Basics Part 1
_Wolf__Wolf_ 1272003242|%e %b %Y, %H:%M %Z|agohover

Thanks for the directions, Joe. I apologize for getting back to you so late on the subject.

I am going to be trying for 5,4,3,2 scheme next time. This first workout was just a means to gauge where I am at :-)

Thanks once again!!!!

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Unfold Re: Big Boy Basics Part 1 by _Wolf__Wolf_, 1272003242|%e %b %Y, %H:%M %Z|agohover
M21 W1 Deadlift Training
_Wolf__Wolf_ 1272004390|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 21 - Week 1

Beginning Thoughts:

Just got back from the gym….I've had a really decent week. Next week is gonna be hell though. LOTS of assignments plus I have a huge 15 page paper due on Tuesday which I have yet to begin.

Workout:

Deadlift Warm-up:
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

Deadlifts:
425 lbs x 3 reps
435 lbs x 2 reps
445 lbs x 2 reps
445 lbs x 1 rep
465 lbs x 2 reps
After last week's Singles Session, I had to do some Quality Volume Training. This basically means you do 1-3 reps per set, start with 85% of your max (in this particular case) and you make small increments in weight while maintaining as much quality as you can. That is why after the 2nd rep with 465 I decided to call it quits.

Pistol Squats:
3 + 3 + 2 = 8 reps
Practice makes perfect and right now I need a LOT of practice.

Weird Ab Exercise:
BW x 7 reps
BW x 6 reps
BW x 7 reps

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts, Pistol Squats and Weird Ab Exercise:

Overall Impression:

Looking forward to an enjoyable Friday!!!

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

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Unfold M21 W1 Deadlift Training by _Wolf__Wolf_, 1272004390|%e %b %Y, %H:%M %Z|agohover
M21 W1 Back Training
_Wolf__Wolf_ 1272061741|%e %b %Y, %H:%M %Z|agohover

Back Training

Mesocycle 21 - Week 1

Beginning Thoughts:

Bad idea to go do this within 24 hours of my Deadlift Training….

Workout:

BodyWeight Pull-ups:
BW x 14 reps
BW x 11 reps
BW x 7 reps
Total = 32 reps
Terrible..

Dumbbell Rows:
120 lbs x 5 reps
120 lbs x 6 reps

Cable Wood Chops:
27.5 lbs x 12 reps
32.5 lbs x 12 reps
37.5 lbs x 12 reps
42.5 lbs x 12 reps

Videos:

Pull-ups and Rows:

Overall Impression:

Time to rest…

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Unfold M21 W1 Back Training by _Wolf__Wolf_, 1272061741|%e %b %Y, %H:%M %Z|agohover
M21 W1 Squat Training
_Wolf__Wolf_ 1272260268|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 21 - Week 1

Beginning Thoughts:

Just got back from the gym…I'm pretty destroyed.

Workout:

Overhead Squats:
115 lbs x 5 reps
135 lbs x 4 reps
145 lbs x 3 reps
155 lbs x 1 rep
I need to work on technique more. For some reason my left arm just doesn't lockout the weight at the grip width I using. I think I'll wear elbow sleeves next time. Weird that my elbows are playing games with me.

Front Squats:
235 lbs x 5 reps
250 lbs x 4 reps
265 lbs x 2 reps
275 lbs x 2 reps
Decent work..

Back Squats:
275 lbs x 5 reps
285 lbs x 4 reps
295 lbs x 2 reps
315 lbs x 2 reps
Some of the reps may not have been "A2G" which is fine with me. I hate back squats but I've found they're useful in improving my Front Squats and vice versa.

Anderson Half Back Squats:
315 lbs x 3 reps
325 lbs x 1 rep
Will increase volume next week..

Russian Twists:
25 lbs x 7 reps
35 lbs x 6 reps
35 lbs x 8 reps
These are kinda difficult and I felt them in my lower abs really hard - not that you can really "isolate" your lower abs.

Videos:

Four Squat Workout:

Overall Impression:

I'm writing a 15 page Intermediate Macroeconomic paper on the current crisis of the PIIGS: Portugal, Ireland, Italy and Spain. Very interesting…I feel so exhausted though!!!

Diet has been very bad. Graduation is close which means final exams are literally one week away so right now my diet isn't very high up on my priority list. However, I am keeping my protein intake pretty high. Hopefully I will be able to lose some weight over the next few weeks.

My goal in terms of physique is to drop down to the 185-190 range. I doubt it will happen anytime soon but I intend on getting it done by November.

I hope everyone's had a good weekend. I went and saw "The Losers" on Saturday night. Awesome movie. I love movies like that because everyone knows it's a ty plot: the makers, the audience, the actors, everyone! You just gotta revel in that fact hahaha!!!

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Unfold M21 W1 Squat Training by _Wolf__Wolf_, 1272260268|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Squat Training
EricTEricT 1272372600|%e %b %Y, %H:%M %Z|agohover

For some reason my left arm just doesn't lockout the weight at the grip width I using

Look at the shoulder as well. Is it really the elbow or is it related to the shoulder girdle? If you can't upwardly rotate at the shoulder then you will not be able to fully lock out the elbow. See if there is a discrepancy between one side and another. Maybe try unilateral overhead shrugs with dumbbells.


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Unfold Re: M21 W1 Squat Training by EricTEricT, 1272372600|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Squat Training
_Wolf__Wolf_ 1272395446|%e %b %Y, %H:%M %Z|agohover

^^^ Actually, it has to do with my left shoulder. You are absolutely correct. I didn't mention this in my post but I just looked at the actual workbook I take with me to the gym and I've mentioned this. My shoulder was feeling weird the entire time except when I hit 155. At 155 I paused at the bottom and did a "stretch" like when you stretch in the morning after waking up - by trying to make your fingers touch the ceiling and doing this stretch helped me shoulder stabilize immensely. I am gonna do the oh shrugs next time for sure, sir. Thanks a lot!

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Unfold Re: M21 W1 Squat Training by _Wolf__Wolf_, 1272395446|%e %b %Y, %H:%M %Z|agohover
M21 W1 Press Training
_Wolf__Wolf_ 1272344991|%e %b %Y, %H:%M %Z|agohover

Press Training

Mesocycle 21 - Week 1

Beginning Thoughts:

I was going to skip training today but decided at the very last minute to stop being a wanker. I have been working on this 15 page Econ report for 2 days now and I wanted to complete it before I hit the gym. I did manage to do that and only after I had proof read the whole report did I decide to leave. But, I had like an hour to lift. So, I modified my training and did a Shoulder Medley. Medley is a fancy way of saying Circuit so I'm gonna use that instead. So….I decided to do Banded OHP, Unilateral OHP and Side Lateral Raises back to back.

Workout:

Banded Overhead Press:
Medley 1 = 135 lbs x 6 reps
Medley 2 = 135 lbs x 5 reps
Medley 3 = 135 lbs x 4 reps
Medley 4 = 155 lbs x 1 rep
The first 3 Medleys were really good. However, the 4th went to . My shoulders were fried after the first 3 Medleys…

Unilateral Overhead Press:
Medley 1 = 65 lbs x 3 reps
Medley 2 = 65 lbs x 3 reps
Medley 3 = 65 lbs x 3 reps
Medley 4 = 40 lbs x 10 reps

Side Lateral Raises:
Medley 1 = 12.5 lbs x 10 reps
Medley 2 = 12.5 lbs x 10 reps
Medley 3 = 12.5 lbs x 10 reps
Medley 4 = 7.5 lbs x 10 reps

Facepulls:
80 lbs x 15 reps
90 lbs x 15 reps
90 lbs x 15 reps
100 lbs x 15 reps

Cable Wood Chops:
37.5 lbs x 12 reps x 3 sets

Videos:

All 4 Shoulder Medleys and Facepulls:

Overall Impression:

I weighed myself today. 205 lbs….WTF….eating less than 2000 calories is destroying me…2 weeks ago I weighed in at 195 lbs lol…WTF indeed. Time to start eating right. More food and good quality food.

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Unfold M21 W1 Press Training by _Wolf__Wolf_, 1272344991|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
LegendKillerNathanLegendKillerNathan 1272507552|%e %b %Y, %H:%M %Z|agohover

Wow, you must be pretty short considering you have a big build and I weigh 203 and is still basically a stick.

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Unfold Re: M21 W1 Press Training by LegendKillerNathanLegendKillerNathan, 1272507552|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
_Wolf__Wolf_ 1272510190|%e %b %Y, %H:%M %Z|agohover

Thanks Nathan. Thats just awesome.

LAWL…

I'm 5'7 tall.

You know whats funny? the TALLEST person in my family was my grandfather @ 5'3. My dad is 5'1 and my mum is 5'0. The HEAVIEST person in my family weighs 145 lbs. Compare these standards to me: 5'7 @ 205 lbs. I am a GIANT!!!

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Unfold Re: M21 W1 Press Training by _Wolf__Wolf_, 1272510190|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
EricTEricT 1272632782|%e %b %Y, %H:%M %Z|agohover

I didn't notice the medley circuit comment before, Anuj. A medley is not meant to be a circuit nor is it a fancy way of saying circuit. Medley should be a mixture of similar exercises done one and then another from the heaviest to lightest preferably. So it could be a fancy way of saying that but since that takes so long to say it's a shorthand way! Circuit's are "circles" but medleys are not.

Since I invented medleys, lol, I guess I get to decide what's a medley and what's not. What you did is not a medley since all the exercises are not in same general motor program. All overhead press would be a medley (which I wouldn't recommend) whereas you did two overhead press, one abduction, and facepulls which are essentially a row. That's not different than a lot of people would do for a "shoulder day" so pinning it medley is using fancy terminology for no reason…let's avoid jargon unless it is necessary and meaningful.


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Last edited on 1272633074|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: M21 W1 Press Training by EricTEricT, 1272632782|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
_Wolf__Wolf_ 1272633008|%e %b %Y, %H:%M %Z|agohover

I'll keep that in mind, sir. I have a question though: so do you ever repeat the medley or is a one max set per exercise thing only?

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Unfold Re: M21 W1 Press Training by _Wolf__Wolf_, 1272633008|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
EricTEricT 1272633340|%e %b %Y, %H:%M %Z|agohover

I'm not certain I understand the question exactly. The "medley" is the whole group of exercises. How many sets and reps you do of each different exercise may vary but you do all the sets of each exercise to completion before moving on to the next. So no you wouldn't repeat it. It is more like the 4 squat workout except you don't need to use descending reps for each successive set of the exercise.

The intended purpose of a medley is for when there is a advantage to using a variety of angles of movement variations from a maintanance and "health" standpoint. So that is why the row medley uses rows from different angles, etc..

It is not meant to "torch" a body part or muscle group and the first exercise should be the priority "bread and butter" movement. That is the heavy one of course! That could just as well be lower volume and reps with a higher percentage of max and then followed by lighter variations of moderate intensity.

Another example of a useful medley might be a group of single leg exercises. Perhaps starting with pistols and moving on to step ups and then lateral step ups. Maybe even a cross banded split squat at the end. Except for the pistols which are "heavy" by nature everything would be light.

I know that you may have heard other people using the term medley btw. Such as C.J. Murphy and his "strongman medley's" but that is a case of doing a circuit and wanting a fancy name for it. Coming up with some shit off the top of your head and coining a term is a pet peeve of mine, lol. When you think of medleys think of the swimming medleys. It's all swimming and they don't do each stroke for a quarter lap and then repeat. They complete one stroke and then another and then another and that's it.


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Last edited on 1272635392|%e %b %Y, %H:%M %Z|agohover By EricT + Show more
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Unfold Re: M21 W1 Press Training by EricTEricT, 1272633340|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
_Wolf__Wolf_ 1272636329|%e %b %Y, %H:%M %Z|agohover

I get it. I'm sorry to ask this again…you've told me this before but you answered exactly what I was asking in your first paragraph itself. So a Medley can be a collection of sets and all the exercises must got form heaviest to lightest. Gotcha. Thank you, sir.

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Unfold Re: M21 W1 Press Training by _Wolf__Wolf_, 1272636329|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
EricTEricT 1272638209|%e %b %Y, %H:%M %Z|agohover

Cool. Not that there was anything wrong with the workout. I just wouldn't consider it a medley. I'm not clear whether you actually did it as a circuit or not but if you didn't then it wouldn't really require any special label.


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Unfold Re: M21 W1 Press Training by EricTEricT, 1272638209|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
_Wolf__Wolf_ 1272640162|%e %b %Y, %H:%M %Z|agohover

Truthfully, sir, I just wanted it to sound fancy. Now that I know what Medley really means….I kinda failed :-(

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Unfold Re: M21 W1 Press Training by _Wolf__Wolf_, 1272640162|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
EricTEricT 1272644060|%e %b %Y, %H:%M %Z|agohover

LOL, I doubt that's true. I have faith that if you called it a medley it's because you considered it a medley. It's just a mistake in terminology. Trying to sound fancy is in large part also trying to decieve and I know good and well that you would not seek to decieve people with jargon.


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Unfold Re: M21 W1 Press Training by EricTEricT, 1272644060|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
_Wolf__Wolf_ 1272644337|%e %b %Y, %H:%M %Z|agohover

Well yes thats true. I thought Circuit = Medley and Medley sounds cooler than Circuit so I used Medley instead. If I knew Medley did not mean Circuit then I wouldn't have used that term. So yeah…no deception.

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Unfold Re: M21 W1 Press Training by _Wolf__Wolf_, 1272644337|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
EricTEricT 1272649404|%e %b %Y, %H:%M %Z|agohover

So it's like saying Rad because you think it is cooler than saying Cool. Nothing wrong with that except that saying Rad is not actually cooler than saying Cool because I say Cool instead of Rad and I am cool.


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Unfold Re: M21 W1 Press Training by EricTEricT, 1272649404|%e %b %Y, %H:%M %Z|agohover
Re: M21 W1 Press Training
_Wolf__Wolf_ 1272657295|%e %b %Y, %H:%M %Z|agohover

Thats some rad philosophy, brah!

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Unfold Re: M21 W1 Press Training by _Wolf__Wolf_, 1272657295|%e %b %Y, %H:%M %Z|agohover
M21 W2 Deadlift Training
_Wolf__Wolf_ 1272608284|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 21 - Week 2

Beginning Thoughts:

I have a massive exam tomorrow…the first of the last exams I'll ever take at Trinity University…I need to get an A.

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 7 reps
295 lbs x 4 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlifts:
425 lbs x 3 reps
435 lbs x 2 reps
445 lbs x 1 reps
455 lbs x 3 reps
465 lbs x 1 rep
475 lbs x 1 rep
Several things went wrong here..Firstly, I have a disgusting habit of biting my calluses and I tore 2 of them off today which lead to my grip sucking on each and every rep (you can actually see my hesitation at the start of quite a few reps and sets). Secondly, I am squatting too much. It's causing my body to be sore for more than 2 days and it is adversely affecting my performance. It won't be an issue once I graduate because then I will be on an 8 day rotation which will enable PLENTY of recovery time. But for now it's becoming hazardous. Lastly, I was way off my groove. Not good.

Pistol Squats:
Skipped

Weird Ab Exercise:
Skipped

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

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

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Unfold M21 W2 Deadlift Training by _Wolf__Wolf_, 1272608284|%e %b %Y, %H:%M %Z|agohover
M21 W2 Back Training
_Wolf__Wolf_ 1272755975|%e %b %Y, %H:%M %Z|agohover

Back Training

Mesocycle 21 - Week 2

Beginning Thoughts:

Yesterday was the last day of classes. Feels soooo weird….

Workout:

Dumbbell Rows:
120 lbs x 7 reps
120 lbs x 12 reps
120 lbs x 11 reps
120 lbs x 5 reps
I had a novel idea (yes, sarcastic). I figured out that I am not compelled to NOT take a rest in between each side.

Cable Rows:
180 lbs x 10 reps
190 lbs x 10 reps
200 lbs x 10 reps

Facepulls:
90 lbs x 15 reps
90 lbs x 15 reps
100 lbs x 15 reps

Weird Ab Exercise:
BW x 6 reps x 3 sets

Videos:

Pull-ups and Rows:

Overall Impression:

Decent workout. Very happy with the rows. They felt great.

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Unfold M21 W2 Back Training by _Wolf__Wolf_, 1272755975|%e %b %Y, %H:%M %Z|agohover
M21 W2 Squat Training
_Wolf__Wolf_ 1272867409|%e %b %Y, %H:%M %Z|agohover

Squat Training

Mesocycle 21 - Week 2

Beginning Thoughts:
Last week I did the 4 Squat workout…my soreness made my Deadlift workout impossible. So, this week, I decided to revisit a past chapter and dedicate this workout to Pistol Squats, Pull-ups, Grip Training and core work.

Workout:

Pistol Squats:
3 + 3 + 7 + 4 + 8 = 25 reps
I am really happy with this. It's been so long since I've done these efficiently I had almost forgotten how to do them. I am going to try get 25 reps in one set this year.

Pull-ups:
8 + 10 + 8 + 10 + 9 + 5 = 50 reps
I did not do these aggressively. I just wanted to hit 50 reps in 5-6 sets with 8-10 reps per set. I am happy with this outcome as well.

Grip Training:
WMT = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 4 Singles
I am glad I've been doing these once every 2 weeks. Progression is a LOT better this week.

Russian Twists:
35 lbs x 8 reps x 3 sets

Dumbbell Windmills:
30 lbs x 10 reps x 3 sets

Videos:

Pistol Squats, Pull-ups, Russian Twists and Dumbbell Windmills:

Overall Impression:

Final exams begin on Wednesday…time to put my nose to the grindstone!!!

I hope everyone's had a good weekend. I haven't seen any movies but I did got to 6th Street in Austin which was a real blast!

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Unfold M21 W2 Squat Training by _Wolf__Wolf_, 1272867409|%e %b %Y, %H:%M %Z|agohover
M21 W2 Press Training
_Wolf__Wolf_ 1272962183|%e %b %Y, %H:%M %Z|agohover

Press Training

Mesocycle 21 - Week 2

Beginning Thoughts:

I have so little motivation to study for finals…arg!

Workout:

Banded Overhead Press:
145 lbs x 3 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 1 rep
135 lbs x 5 reps
Decent….Not too pleased about this.

Unilateral Overhead Press:
75 lbs x 4 reps
75 lbs x 5 reps
75 lbs x 6 reps
The last set was a royal pain. I got all 6 with my left hand but then I failed after 5 on the right. I had to take a couple of minutes to rest and then I hit one rep.

Side Lateral Raises:
15 lbs x 12 reps x 3 sets

Lying Dragon Flags:
BW x 8 reps x 3 sets

Hammer Grip Pull-ups:
BW x 5 reps
BW x 15 reps
After all those 50 reps of pull-ups just yesterday I was toast..

Videos:

Banded OHP, Unilateral OHP and Hammer Grip Pull-ups:

Overall Impression:

Hope everyone had a good weekend!

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Unfold M21 W2 Press Training by _Wolf__Wolf_, 1272962183|%e %b %Y, %H:%M %Z|agohover
M21 W3 Deadlift Training
_Wolf__Wolf_ 1273210170|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 21 - Week 3

Beginning Thoughts:

Exams have been very painful….I really hope I do well. Things aren't looking so hot and there's not much I could've done about it. Good news is that I think most people are failing though that doesn't provide much solace.

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 5 reps
385 lbs x 2 reps

Deadlifts:
415 lbs x 2 reps
435 lbs x 2 reps
455 lbs x 3 reps
455 lbs x 2 reps
475 lbs x 1 rep
Decent stuff. I went by feel. I am glad I switched to Pistol Squats on Sunday…my hips felt good though I am not 100% in my groove. Something is missing and I don't know what. The 475 lbs set was a royal pain. The bar got stuck mid movement at my thigh. That is soooo frustrating!!! I should get back to wearing my track pants.

Pistol Squats:
Skipped

Front Planks:
BW x 60 seconds x 3 sets
I did my usual alternate one arm one leg thingy for 30 seconds each set…Good stuff though I hate this exercise. It is soo mind numbingly boring to just stay in one position for that long!

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Thanks for reading, everyone! Hope y'all are having a good week

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Unfold M21 W3 Deadlift Training by _Wolf__Wolf_, 1273210170|%e %b %Y, %H:%M %Z|agohover
M21 W4 Deadlift Training
_Wolf__Wolf_ 1273734470|%e %b %Y, %H:%M %Z|agohover

Deadlift Training

Mesocycle 21 - Week 4

Beginning Thoughts:

So I have missed like 3 workouts from last week. I was neck deep in final exams till Tuesday and the last few days have been some intense partying because of graduation which is on Saturday.

I am not sure how my training is going to be for the next 7 days….I hope I manage to get atleast 1-2 workouts in but right now I cannot guarantee even one. Saturday is graduation and Sunday is the day to checkout of dorms so I can't workout on either day. As for tomorrow…well, that can happen. Friday is a no no because of lunches/dinners I have to attend.

Workout:

Deadlift Warm-up:
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 2 reps

Deadlifts:
415 lbs x 2 reps
455 lbs x 2 reps
500 lbs x 1 rep
I wanted to hit 500 one more time before graduation. Done. I'm happy.

Pistol Squats:
Skipped

Weird Ab Exercise:
BW x 8 reps x 3 sets

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Decent workout….Deadlift form has improved a HELL of a lot since the last time I attempted 500. I'm glad I got the lift.

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Unfold M21 W4 Deadlift Training by _Wolf__Wolf_, 1273734470|%e %b %Y, %H:%M %Z|agohover
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