Ground Up Strength

This is my training template:

Day 1:Front Squats ? Sets upto 3 reps
Cable Wood chop 3 sets of 8-12 reps

Day 2: Off

Day 3: Off

Day 4: Deadlift ? Sets upto 3 reps
Ab roller/barbell roll out 3 sets of 8-12 reps

Day 5: Overhead Press ? Sets upto 3 reps
Swiss ball Jack knife 3 sets of 8-12 reps

Day 6: Banded pull ups ? sets upto 5 reps
Face Pulls upto 3 sets of 8-12 reps
Db windmills 3 sets of 8-12 reps

Day 7: Off

Day 8: Off

Day 9: REPEAT

On the Off days I will do my tennis ball rolling & thoracic extensions.

This is yesterdays front squat session:

http://www.ironscene.com/videos/4579_gus_front_squat

I did 10 sets of 3-1 rep & started with the bar(45lbs) & went up to 145lbs. After which I did my core work I ended up doing swiss ball jackknifes for 3 sets with very little rest between them. I was supposed to do Woodchops, but forgot.
I did not brace my core until the last few sets, I also forgot to actively push my knees out, except until the last set. I have also noted this down in my training log & do them next time. Good session overall.
I was a bit sore in my upper back & back in general today.

Nice Front Squats, Dev

Thanks man, for pointing the way to this great site!

Nice front squats!

Thanks for the e-book & this site Eric! You should ask Anuj he's seen me squatting "folding style". It really feels much better; I used to dread squat days because I'd be so far ahead on the bottom portion, just didn't feel right, lol, I used to wonder why I loosing "tightness"on my upper back. But after trying it the "natural" I feel more confident doing squats now & no loss of upper back tightness either :)

agreed…nice looking squats.

agreed…nice looking squats.

Thanks Pity :)

Well…it's quite irritating, but I won't be able to train for a few days, cause I've got a stupid viral fever, that likes to yo-yo between high & low temperature & gastroenteritis. I have improved to the point that I can sit & type this out, lol. but the doctor's told me to get some rest (especially any strenuous activity). As soon, as I'm good to go I'll hit the gym. Until then my I'll my journals gonna gather cobwebs.

Hope you feel better soon. Don't go back in the first day you "feel better" or you'll likely relapse immediately. Give it a bit of buffer time.

Here is the article on military press, as promised, written mostly by Joe and finished up by me: Military Press (Standing Barbell Overhead Press)

Don't go back in the first day you "feel better" or you'll likely relapse immediately. Give it a bit of buffer time.

And here I was ready to jump into it as soon as possible, lol. I'll take a few days off, even after I feel better.

Today was Deadlift day:
Deadlift: 113lbs X 3reps; 167 X 3; 201 X 3; 201 X 3; 245 X 2; 245 X 1; 267lbs X 1rep ;
Total Sets=7.
Ab roller: 3 sets of 10 reps.

During the deadlift my lower back felt a bit tight initially(& so did my right hip after one set in the middle). My last set was a bit tough, not very tough, but I'd have expected it to be a bit easier(guess I should have held back a bit). On the plus side, I did feel great during & after my training session.

Thanks Anuj for the video & Kanishk for the camera work ;)

Your video: http://www.youtube.com/watch?v=S8924pflPeI

OHP= 45lbs X 3reps; 55 X 3 reps; 65 X 3; 75 X 3; 85 X 3; 95 X 3; 105 X 3; 115 X 2; 115 X 1; 125 X fail; 125 X 1; 135lbs X fail;
total sets= 12.
Swiss ball jackknife 3 sets of 8 reps

right glute fely a bit tight during the middle of the workout & lower back on the left side for one set. Over the workout was really good & felt quite easy, even the last set of OHP that I failed was easy, I just got stuck that's all, it didn't feel physically draining.
The next day on the other hand I was really sore!