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!

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!

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!

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!!!

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!

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.

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!

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!!

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!

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.

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!!!

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.

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!

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!

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

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!

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…

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.

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!!!

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!!!

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….

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.

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!!!

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

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!!!

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!

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!

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..

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.

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.

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.

Dude don't workout so hard you collapse.

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!

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!!!

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

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!

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.

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!

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.

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!!!

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…

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.

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!!!

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.

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.

Thanks for dropping by!

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!

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.

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!

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 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.

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.

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

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…

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.

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

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!

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!

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….

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.

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!

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

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…

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.

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!

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!

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!!!

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!!

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! :)