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Front Squats Widowmaker 155x15 and 225x8x2 with audio commentary

M69 W1

this is from tonight..

Front Squats:
Light Week
225 x 8
225 x 8
155 x 15 Widowmaker
405 x 11s Hold Only
455 x 12s Hold Only

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Strong Upper Body Training

M18 W3

Dips

6 Attrempts

Rows

60 lbs x 17 reps x 4 sets

Video:-

Strong Upper Body Training by KanishkKanishk, 13 Apr 2014 22:04

Deadlifts New Base Volume

M18 W3

This is Saturday's training.

Deadlifts

Warmups

135 lbs x 3 reps x 3 sets
185 lbs x 4 reps
225 lbs x 3 reps
255 lbs x 3 reps
285 lbs x 3 reps
315 lbs x 3 reps
345 lbs x 2 reps

Worksets

365 lbs x 4 reps x 2 sets

I was very sore after the heavy squat workout and I was in a lot of pain throughout the workout I did however feel better while deadlifting.
I am happy to report after icing my legs and back I have no pain and I feel 100%.
Next week I will add sets,reps and weight to this week's numbers.

Video:-

Deadlifts New Base Volume by KanishkKanishk, 13 Apr 2014 21:51

Squats Drop Sets Cluster Sets and more Drop Sets

M18 W2

Last Wednesday's Workout.
I had an awesome time doing drop sets and cluster sets for the first time.

Front Box Squats

Warmups

45 lbs x 7 reps
95 lbs x 5 reps
135 lbs x 3 reps
155 lbs x 2 reps

Worksets

175 lbs x 2 reps
180 lbs x 3 reps
185 lbs x 2 reps
195 lbs x 2 reps
195 lbs x 1 + 2 reps Cluster Set
215 x 1 DROP SET
205 x 2 DROP SET
185 x 2 DROP SET
155 x 3 DROP SET
135 x 5 DROP SET

The last drop set literally killed me I did a total of 13 reps!!

Video:-

Press & Rows

M18 W2

This is Last Tuesday's Workout! Lot of logging left to do!!

Dumbbell Rows

70 lbs x 15 reps
60 lbs x 15 reps x 3 sets

Overhead Press

125 lbs x 4 reps x 3 sets

Video:-

Press & Rows by KanishkKanishk, 13 Apr 2014 21:36

Keeping it Simple Weighted Pullups Intensity +90 x 1 with audio commentary

M69 W1

This is from today..

Weighted Pull-ups:
Intensity Block Week 1
+70 x 2
+90 x 1
+90 x 1
+70 x 2
+70 x 2
Volume = 8 reps
BW x 15

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

I cannot believe I was interested in this nonsense haha


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Mental Deadlifts 485 x 2 + 1 Cluster and Drop Sets with audio narration

M69 W1

This is from today..

Deadlifts:
425 x 2
455 x 2
485 x 2 + 1 Cluster
485 x 2 + 1 Cluster
485 x 1, 475 x 2 Drop
475 x 2, 465 x 2 Drop
425 x 3
405 x (1 x 5) Cluster
225 x 7

Warm-ups:
45 x 9
135 x 5
185 x 5
225 x 2
255 x 5
295 x 3
325 x 3
365 x 2
395 x 1

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Upper Back Dumbbell Rows 160 x 23 reps total volume

this is from last week..

Dumbbell Rows:
Intensity Block Week 1
160 x 5
160 x 5
160 x 6
160 x 4
160 x 3
Volume = 23 reps

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Heavy Front Squats Clusters and Dropsets 305x1 295x1

M68 W4

Heavy Front Squats:
275 x 2 + 2 Cluster
305 x 1, 295 x 1 Dropset
285 x 2, 275 x 2 Dropset
405 x 14s Walkout
455 x 8s Walkout

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Big Cheese Doing Dips

M18 W2

Sunday's Training

Dips

10 Attempts

Video:-

Big Cheese Doing Dips by KanishkKanishk, 07 Apr 2014 19:51

Big Back! Weighted Pullups +70 x 1 +45 x 21

M68 W4

Big Back! Lifting big from last night… I was running on 3 hours of sleep between my Deadift workout and this one.

Weighted Pull-ups:
Volume Block Week 3
+70 x 1 Relative Max
+45 x 6
+45 x 5
+45 x 5
+45 x 5
Volume = 21 reps
BW x 15

Eric Troy's Row Medley:
(2 sets each)
Barbell Rows 185 x 7
High to Low Rows 62.5 x 12
Facepulls 87.5 x 15
Cable Rows 160 x 5

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Nate, I know. I know. but I need bigger arms. haha


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Strong Deadlifts

This is Saturday's Training Session

M18 W2

Deadlifts

Wamups

45 lbs x 5 reps
135 lbs x 3 reps
135 lbs x 3 reps
185 lbs x 4 reps
225 lbs x 3 reps
255 lbs x 4 reps
285 lbs x 3 reps
315 lbs x 3 reps
340 lbs x 2 reps

Worksets

360 lbs x 5 reps
360 lbs x 5 reps
370 lbs x 4 reps
385 lbs x 2 reps
395 lbs x 1 rep
405 lbs x 2 reps
425 lbs x 1 rep *PR
425 lbs x FAIL
425 lbs x 1 rep *PR

I did 2 heavy singles with 425 lbs which is my PR! I feel overjoyed to have hit 2 good reps.
Next week will be a sort of deload it will basically be a reset on SDT!!
I plan to start with 370 lbs as my 1st set.

Video:-

High Intensity Deadlifts 485 x 2 + 1 Clusters and Drop Sets with audio commentary

M68 W4

This is from last night….

Deadlifts:
425 x 2
455 x 2
485 x 2 + 1 Cluster Set
475 x 3, 465 x 2 Dropset
475 x 1, 465 x 2, 455 x 2 Dropset
425 x 3
405 x (1 x 5) Cluster Set
225 x 7

Warm-ups:
45 x 9
135 x 5
185 x 5
225 x 2
255 x 5
295 x 3
325 x 3
365 x 2
395 x 1

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back Thickness! Dumbbell Rows 90x20 High Rep Rows

M68 W3

Back Thickness!

Dumbbell Rows:
Volume Block Week 3
90 x 20
90 x 20
90 x 20
90 x 17
Volume = 77 reps

Eric Troy's Row Medley:
(2 sets each)
High to Low Rows 62.5 x 11
Facepulls 87.5 x 15
Cable Rows 160 x 5

EZ Bar Curls 2-3 sets

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Strongman Press Medley with audio commentary

M68 W3

This is from Tuesday.. I'm a little late with the journal updates.

Strongman Press Medley

Overhead Press:
185 x 2
185 x 2
155 x 5

Weighted Dips:
+45 x 6
+45 x 6

Incline Dumbbell Press:
60 x 10
60 x 10

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Light Training

M18 W1

This is Wednesday's Training

Romanian Deadlifts

185 lbs x 10 reps x 2 sets

Reverse Lunges

40 lbs x 10 reps

The goal for this week, was to do the movements nice and easy, basically to just feel the muscles and stay strong and calm throughout.

Video:-

Light Training by KanishkKanishk, 03 Apr 2014 21:57
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