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525 Deadlift PR & Performance Based Strength Training: Thinking on Your Feet

This is the second time I have lifted 525 and it is a great feeling! I've matched my old time max of 525. In the video I have talked about being able to gauge your training based on your actual performance and being able to think on your feet. There are two extremes of lifters: guys who have their training plans down to the finest details and cannot handle any deviations and then there's the guys who have a callous attitude towards training. Eric has taught me how to adapt based on my performance and make changes to a basic plan. This is thinking on one's feet. I got the okay from Eric to pull 525 a few weeks ago and I've been waiting for that gut feeling. I got it and moving forwards the plan is going to be to own 525 and consolidate at this big benchmark.

I have also provided a basic overview of Eric Troy's Maintenance Mode Cycle.
Week 1 is working up to 505 x 2 and doing singles doubles and triples with 455 to 475
Week 2 is doing volume work @ 455 and doing sets across of 4-5 reps each
Week 3 is working up to 485 x 3 and then doing singles and doubles with 475

The overall gist is to have a real heavy week, then a volume based week and then a workout to bridge the gap between the two and make the transition from high intensity to high volume to high intensity easier on me.

Deadlifts:
455 x 2
475 x 2
505 x 2
525 x 1
475 x 2
455 x 3

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 Body Strength & Hypertrophy

This is last night's workout combining my Back and Shoulders, Traps and Triceps workouts. It's one of those high volume hypertrophy type days.

Weighted Pull-ups:
+70 x 2
+70 x 1
+45 x 3
+45 x 4
BW x 12

Lat Pulldowns:
100 x 17
100 x 20
112.5 x 13
112.5 x 17

Unilateral OHP:
50 x 15
50 x 12
50 x 13
50 x 10
Volume = 50 reps

Dips:
BW x 13 x 4 = 52 reps

Dumbbell Shrugs:
90 x 22 x 3

Tricep Extensions:
20 x 16 x 3

DB Upright Rows:
20 x 20 x 3

Pressdowns:
80 x 15 x 3

Weighted Front Planks:
135 x 20s
90 x 15s
45 x 15s
All this is one set
Dropset

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 & Legs HIGH VOLUME Front Squats Dumbbell Rows

I squeezed in a part of my Back & Biceps workout into Front Squats. Squats were both light and heavy. The high rep sets beat my legs to a pulp and then I topped it off with a real heavy double @ 285 and @ 305. The Dumbbell Rows were challenging and I did an informal rest-paused set of 35 reps with 60 lbs at the end just to drive in that hypertrophy.

Front Squats:
185 x 12 x 4
285 x 2
305 x 2
205 x 8

Dumbbell Rows:
50 x 20
140 x 5
140 x 5
60 x 22 + 8 + 5 = 35

Hammer Curls:
25 x 12 x 3

Preacher Curls:
20 x 7 x 3

Hip Extensions:
BW x 10 x 3

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."

485 x 3 Deadlift Training on Antibiotics and workout management

I'm not well and this is day 2 of a 3 day dose of antibiotics. I wasn't sure what to expect going into the workout because the last time I was on antibiotics (6+ months ago) my workouts had fallen apart. But, thanks to my doctor Dr. Kanishk Jain; I was apparently in first class shape.

I felt a little odd during the set-up for each set. I'd feel weak and I'd wonder whether the weight would budge off the floor but then I'd put these thoughts out of my mind and focus on the task at hand. I'd take a deep breath into my lower abs and brace my core real hard and I'd begin the pull. Needless to say the bar moved and I was able to hit all my targets for this week.

I'm going to be missing one training day this week (Back & Biceps) so I have redistributed the exercises I'd do on that day over the other 3 workout days this week.

For the record, I am still on Eric Troy's Maintenance Mode for my Deadlifts and I will remain so for the next several months. Today the main goal was to work up to 485 x 3 and then do singles doubles and triples with 475. I didn't progress from the last time this cycle rolled around (each cycle is 3 weeks so each Deadlift workout repeats itself once every 3 weeks and I try to make minor adjustments and "progress" each time) but I hit my target which was to match the last 485 x 3 workout.

Deadlifts:
455 x 2
485 x 3
475 x 2
475 x 2
475 x 3
475 x 1

Cable Rows:
80 x 16
80 x 17
90 x 17
70 x 18 + 7 = 25

Lat Pulldowns:
100 x 10 x 4

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."

Press Day Shoulders Traps Triceps

Press Training workout from Tuesday had me doing tons of volume on Unilateral Overhead Presses and Dips. I did high rep sets for Triceps and Traps after that.

Unilateral OHP:
50 x 15
50 x 12
50 x 13
50 x 10
Volume = 50 reps

Dips:
BW x 12 x 4 = 48 reps

Dumbbell Shrugs:
90 x 21 x 3

Tricep Extensions:
20 x 15 x 3

DB Upright Rows:
20 x 19 x 3

Pressdowns:
80 x 14 x 3

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 & Biceps High Volume Training

I put in a very high volume Back & Biceps workout on Sunday. Totally 17 sets for Back and 6 sets of Biceps. If I'm going to do this I'm going to make sure I do this right. I started off with heavy Weighted Pull-ups but I'm being conservative on this. I moved on to very high rep Lat Pulldowns where I incorporated an informal rest-pause technique to build on volume. After that came Dumbbell Rows and I went from high reps to real heavy sets with 140 lbs for 5 reps and then concluded this with a 30 rep rest-pause set with 60 lbs. The last back exercise was Cable Rows for high reps again and then Hammer Curls and Preacher Curls got me to Biceps.

Weighted Pull-ups:
+70 x 2
+70 x 1
+45 x 3
+45 x 2
BW x 12

Lat Pulldowns:
100 x 12 + 5 = 17
100 x 20
112.5 x 10 + 3 = 13
112.5 x 12 + 5 = 17

Dumbbell Rows:
50 x 20
140 x 5
140 x 5
60 x 20 + 10 = 30

Cable Rows:
80 x 12 + 4 = 16
80 x 17
90 x 13 + 4 = 17
70 x 25

Hammer Curls:
25 x 12 x 3

Preacher Curls:
20 x 7 x 3

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."

315 Max 185x12x4 High Volume High Intensity Front Squats

Crazy high volume Front Squat session from the weekend. I put in some high rep sets with 185 and then worked up to my 1 RM of 315. I had two big bodybuilders training with me: Juzer Ali who is a PRO bodybuilder and his protege Siddhant Yadav. Because of their support and upbeat spirit I took the challenge of hitting my 1RM after all that volume work. I'm very happy with the results!

Front Squats:
185 x 12 x 4
285 x 2
315 x 1 Relative Max
205 x 8

Hip Extensions:
BW x 10 x 3

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."

465 x 3 and 455 x 12 total volume Deadlifts Building Density

The plan for Deadlifts tonight was to work up to 455 and do a total volume of 15 reps between 455 and 465 lbs over 4 sets. I got everything I wanted and I left PLENTY in the tank. A very experienced bodybuilder with a great sense of humor commented on how I was losing the plot by throwing in that high rep (8 reps) set of Deadlifts with 405 at the end.

I don't need to do intensity cycling or work with a submaximal load all the time because unlike powerlifters and strongman who are focusing on many lifts at one time I am merely focusing on ONE lift.

Deadlifts:
455 x 5
455 x 3
465 x 3
455 x 4
Volume = 15 reps
405 x 8

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."

Legs & Back Front Squats 305x2x2 Cable Rows 70x20

i got two videos to share with y'all today.

The first is my training from last night: I did some real heavy Front Squats and got 305 for a total of 5 reps. I love it when high rep training has added size and caused hypertorphy without sacrificing any maximal end strength.

First video:

The second is of my trainee Yuvraj Jain, who pulled a new Deadlift PR of 505. I am very very proud of him and he's come a long way in the last year and a half that he has been training with me. Great work and major props to Yuvraj!

Second video:

Legs & Back

Front Squats:
Heavy
275 x 3
305 x 2
305 x 2
305 x 1
275 x 3

Cable Rows:
80 x 15
80 x 15
90 x 12 + 5
70 x 20


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."

505 x 2 Deadlifts Maximal Strength & Bonus Shoulders

M74 W1

The festivities in Bombay have derailed my workout schedule and Deadlifts jumped from Saturday night to Sunday early afternoon. It was very difficult for me to be ready to lift heavy so soon after waking up, but Eric Troy's advice on doing some real heavy weighted front planks during warm-ups really helped me learn to brace my core. I am certain that without the planks I would have been floundering all over the place. Despite this, 505 x 2 was a real GRINDER. That's not a problem - it's just an observation. I'm used to grinding on heavy lifts and I am happy that I was able to do grind these two reps out: being injured is a pain and to be able to grind is a qualitative sign of improvement.

Those of you who regularly watch my DL videos (and I appreciate that because Deadlifts can get boring and I haven't made any huge strides in improvement in a long time) will have noticed that most of the time the first rep of any set is really slow for me and then the second or third are much much better. Today was an anomaly to this rule. Today the first rep was incredibly slow (both to me as a lifter as well as in actual real time) and the second was marginally slower. But, after 475 x 1 things changed and I got back to a speedy second rep.

I am really happy that despite everything I pulled 505 x 2. I think my pre-workout meal of half a bagel and cream cheese really helps to seal up my stomach and enable me to brace my core to the max.

There's also two bonus clips from last week's press training workout of me doing Unilateral Overhead Presses with 65 and 75 lbs dumbbells for 4 and 2 reps respectively.

Deadlifts:
455 x 2
475 x 2
505 x 2
475 x 1
475 x 2
455 x 2
455 x 2

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 & Biceps

This is my Back & Biceps workout from Tuesday night. I struggled to get some real heavy sets of Weighted Pull-ups in and then moved on to high rep Lat Pulldowns, Dumbbell Rows and Cable Rows. I used the 140 lbs Dumbbells for the Rows just to mix things up.

Weighted Pull-ups:
+70 x 2
+70 x 2
+70 x 1
+45 x 3
BW x 13

Lat Pulldowns:
87.5 x 20
100 x 20
112.5 x 15 + 3
112.5 x 17 + 5

Dumbbell Rows:
50 x 20
140 x 5
140 x 4
50 x 25

Cable Rows:
80 x 15
80 x 15
90 x 12 + 5
70 x 20

Hammer Curls:
25 x 12 x 2

Preacher Curls:
20 x 7 x 3

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 & Biceps by Ashiem_MatthnAshiem_Matthn, 05 Sep 2014 22:37

185x12x4 305x1 205x10 High Volume Leg Day

Sunday is Leg Day and today was a super high volume Front Squat workout. I started off with 4 sets of 12 reps with 185 lbs and decided to squeeze in a couple of heavy sets @ 285 and 305 before dropping back down to 205 for a brutal set of 10 reps. Hypertrophy gains all the way! I finished the workout with 3 sets of 15 reps with 115 lbs Romanian Deadlifts.

Front Squats:
185 x 12 x 4
285 x 2
305 x 1
205 x 10

Romanian Deadlifts:
115 x 15 x 3

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."

485 x 3 Deadlifts Heavy Triples Week

Today was Week 3 of Eric Troy's Maintenance Mode Cycle for Deadlifts. I worked up to a heavy triple @ 485 and then did some doubles and another triple with 475. I am making tiny improvements to each workout and progressing very very slowly.

I was very calm during this workout and really took each set as it's own. I see a lot of people making the mistake of confusing form with being able to lift heavy. You may have your form down 100% but that doesn't mean the weight is just going to fly up on it's own.

I've been able to apply Eric's teachings and I make it a point to visualize each heavy pull before I actually attempt it. The only difference in me when I pull 135 and 485 is that with 485 I am much more determined and aggressive with the weight because I know it is going to be heavy.

Deadlifts:
455 x 2
485 x 3
475 x 2
475 x 2
475 x 3
475 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."

Building Shoulders Traps and Triceps

I am extremely late in uploading this video but here's Wednesday night's Shoulders, Traps and Triceps workout.

I managed to add reps to almost everything.

Unilateral Overhead Press:
50 x 11
50 x 12
50 x 13
50 x 10
Volume = 46 reps

Dips: BW x 11 x 4 = 44 reps

Dumbbell Shrugs: 90 x 20 x 3

Dumbbell Upright Rows: 20 x 18 x 3

Tricep Extensions: 20 x 15 x 3

Pressdowns: 80 x 15 x 3

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."

High Volume Back & Biceps

Back and Biceps workout from last night. I put in some real heavy Weighted Pull-ups and extremely high volume (I'm talking 20 rep sets here) on Lat Pulldowns, Dumbbell Rows and Cable Rows.

Weighted Pull-ups:
+70 x 2 x 2
+45 x 4 x 2
BW x 13

Lat Pulldowns:
87.5 x 20
100 x 20
112.5 x 15
112.5 x 15 + 7

Dumbbell Rows:
50 x 21 x 4

Cable Rows:
80 x 15 x 2
90 x 12 + 3
70 x 20

Hammer Curls:
25 x 12 x 2

Preacher Curls:
20 x 7 x 3

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."

305 x 1 Overcoming Failure on High Volume Front Squats 185x12x4

I had a great time doing my Leg workout on Sunday. I started off with high volume Front Squats hitting 185 x 12 x 4 and then working up to 285 x 2 and a relative max of 305 after failing it once. After the successful 305 max I dropped down to 205 x 8 and then did some high rep Romanian Deadlifts with 115 x 15 x 3 for my hamstrings. I'm thinking about throwing in a couple of really high repetition type sets of Lying Leg Curls but I gotta speak about this to Eric first because I'm a little unsure of doing machine based work - I have this nagging feeling it can set me up for injuries on the big movements. Anyway, this workout was good because I managed to hit a relative max of 305 which is 10 lbs off my actual max of 315 on the day after a real heavy Deadlift workout and after some big rep sets. I will continue to add reps and sets before adding weight. The 205 x 8 at the end will be converted to 205 x 10 next week (hopefully).

Front Squats:
185 x 12 x 4
285 x 2
305 x 0
305 x 1
205 x 8

Romanian Deadlifts:
115 x 15 x 3

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."

455 x 5 + 4 + 4, 465 x 2 Deadlifts on High Volume

This is high volume training for Deadlifts. I am on Week 2 of Eric Troy's Maintenance Mode Cycle and my personal goal was to get 15 good quality reps over 4 sets. I managed to get the same volume @ 455 as last time but for the last heavy set I added 10 lbs and concluded with 465 x 2. The burn-out set with 405 was super difficult and took a lot out of me. Good workout on the whole and the pre-workout meal of bagel and cream cheese is the bomb!

Deadlifts:
455 x 5
455 x 4
455 x 4
465 x 2
Volume = 15 reps
405 x 8

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."

Bodybuilding Day Shoulders Traps Triceps Abz

Wednesday..

Unilateral Overhead Press:
50 x 11
50 x 11
50 x 12
50 x 10
Volume = 44 reps

Dips: BW x 10 x 4

DB Shrugs: 90 x 18 x 3
DB Upright Rows: 20 x 17 x 3

Tricep Extensions: 20 x 14 x 3
Pressdowns: 80 x 12 x 3

Weighted Front Planks:
135 x 10s, 90 x 10s, 45 x 10s
135 x 15s, 90 x 15s, 45 x 10s

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 & Biceps Hurried Workout

Tuesday's workout…

M72 W2

Weighted Pull-ups:
+70 x 2
+45 x 5
+70 x 1
+45 x 4
BW x 12

Lat Pulldowns:
87.5 x 20
100 x 20
112.5 x 15
112.5 x 20

Dumbbell Rows:
50 x 20 x 4

Cable Rows:
80 x 15
80 x 15
90 x 12
70 x 20

Hammer Curls:
25 x 12 x 2

Preacher Curls:
20 x 10 x 3

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."

185x12x4 275x2 50 reps Front Squats Quad Pump

This is from last Sunday…I'm late @ updating this log.

Front Squats:
185 x 12 x 4
275 x 2

Romanian Deadlifts:
95 x 15 x 3

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."

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