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Deadlifts 210 kgs Honeymoon Period Week 3

Video:

I have mixed feelings about this workout. The bad news is that some of the reps weren't as good as I'd like them to be. I am almost locking out my knees before my hips and I don't like that - I am not in sync. So some of the reps were bad but as I got to the heavier weights I think my form became marginally better. This is very weird to be happening to me at this stage of the game. My hands are swollen and inflamed from the knurling on the bar but less than last week. I've chalked it up real good and in time it will get better. The good news is my hips didn't rise before the bar in too many of the reps and I was able to get that pop off the floor for each and every rep. So all in all this was a better workout than last week but I'm still a way off from where I want to be.

Deadlifts:
Eric Troy's Honeymoon Period
Warm-up to 125 kgs
125 kgs 275 lbs to 210 kgs 462 lbs
2.5 kgs increments per set
Singles, Doubles and Triples
crazy volume


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 & Squats

Video:

I've been itching to actually DO this workout because of the interesting exercise selection I've chosen. The Dips felt good and despite all my shoulder issues I am hitting a depth that is comfortable for me. I will begin weighted dips in a few weeks. The tricep hell session really burnt my arms and a day later I am still sore. I was conservative on the Back Squats because I wasn't sure how sore I'd be the next day. So now that the next day has passed, I have decided to increase the volume by a bit next week.

Dips:
BW x 8 x 6
Volume = 48

Band Tricep Hell:
No. 3 x 20
No. 2 x 20
No. 1 x 20
5 Rounds
Volume = 300

Back Squats:
105 kgs 231 lbs x 12 x 3
Volume = 36


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 & Squats by Ashiem_MatthnAshiem_Matthn, 29 Mar 2015 16:51

Rows & Curls

Video:

My form on rows is still a little off. I need to hold the dumbbell in a hammer grip: palms facing my body and right now I am holding it in a pronated grip or at best neutral grip. Palms facing my body minimizes trap work and emphasizes lat work. This goes to show you that just about anybody can push the limits relying solely on brute strength. So I will be making the basic change next week.

Dumbbell Rows:
Informal Rest Pause
20 kgs 44 lbs x 20 + 5 = 25
25 kgs 55 lbs x 15 + 6 = 21
30 kgs 66 lbs x 16 + 5 = 21
35 kgs 77 lbs x 12 + 6 = 18
40 kgs 88 lbs x 14 + 5 = 19
Volume = 104

Dumbbell Paused Rows:
20 kgs 44 lbs x 4 x 4

Barbell Curls:
20 kgs 44 lbs x 15
25 kgs 55 lbs x 12
25 kgs 55 lbs x 12
30 kgs 66 lbs x 6
30 kgs 66 lbs x 6
35 kgs 77 lbs x 3
Volume = 54


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."

Rows & Curls by Ashiem_MatthnAshiem_Matthn, 28 Mar 2015 02:15

Technique Deadlifts & Band Work

Video:

This is last night's Deadlift workout. It was technique day and I am happy to say it felt 10x better than it did on Friday which was my heavy day. Things are coming together slowly and nicely. Grip has been moved a bit in, hips are find the right spot (for me), leg drive is good and core is tight.

Originally, I was supposed to do 8 sets of 2 reps with 155 kgs which is 65% of my max (a little over 65% but it doesn't matter) but everything felt so good that I experimented with 80% which is 185 kgs and that also felt great. However, I didn't push the workout any more because in a week I have my heavy DL workout which is when I want to be able to perform 100%.

Deadlifts:
@ 65% 155 kgs 341 lbs x 2 x 8
@80% 185 kgs 407 lbs x 2 x 2

Chuck V. Rows:
No. 1.0 x 12 x 4
Volume = 48 paused

Barbell Shrugs:
40 kgs 88 lbs x 6 x 3
Lower Traps:
No.1.0 x 12 x 3
Volume = 54


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."

Lots of Heavy Dumbbell Rows

Video:

Dumbbell Rows:
20 kgs / 44 x 17
30 kgs / 66 x 13
40 kgs / 88 x 11
50 kgs / 110 x 7
55 kgs / 121 x 5
60 kgs / 132 x 3
65 kgs / 143 x 4


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 PR Day for Ativ and Asees plus my Leg Day

Video:

Big day yesterday for Ativ and Asees. Ativ hit a new PR on DL by pulling 260 kgs 572 lbs and Asees put up a SQ of 115 kgs 253 lbs for a double on the Honeymoon Period progression plan.

It was a regular low volume type leg day for me..

DB RDLs:
20 kgs / 44 x 12 x 4
Volume = 48

Reverse Lunges:
65 kgs / 143 x 5 x 4
Volume = 20
Truth be told all 3 of us hit PRs of different kinds because the work capacity of 5 x 4 with 143 lbs on Reverse Lunges is a first for me too 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."

Deadlifts Honeymoon Period Week 2

Video:

I was prepped up and ready to go train and really eager to start deadlifting. But I got sidetracked due to some very personal reasons and I wasn't able to focus a 100% after that. Ofcourse, I did use Eric's "Getting in the Zone" techniques to center myself so this isn't much of an excuse for why I didn't perform as well as last week. What is a good and legitimate excuse however is the knurling on the bar. I cleaned my bar a few days ago and got all the chalk that had formed a layer on the bar out - because I thought the bar was getting some rust. It turned out not to be rust but just discoloration - however this sharp knurling ripped up my hands REALLY bad and I wasn't able to get a good confident grip at all. I thought perhaps my delicate hands just needed some warming up but this just got worse on the heavier sets. Next week I will cake the bar with chalk to protect my delicate hands. It's been 24 hours since this workout and my hands are still flushed red and very tender. I will repeat this same workout next week. And I'll do it better.

Deadlifts:
Eric Troy's Honeymoon Period
Warm-up to 122.5 kgs
HMP 125 kgs to 207.5 kgs
2.5 kgs increments
Singles, Doubles & Triples


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 Back & High Rep Squats

Video:

I'm a bit late in making and uploading this video. This is Tuesday's workout (today is Friday) and I have recorded every single working set that I did. The volume for everything is very high.

Dumbbell Rows:
20 kgs / 44 x 20 + 5 = 25
25 kgs / 55 x 15 + 6 = 21
30 kgs / 66 x 14 + 6 = 20
35 kgs / 77 x 13 + 5 = 18
40 kgs / 88 x 12 + 6 = 18
Volume = 102

Back Squats:
75 kgs / 165 x 25 x 2
Volume = 50

Chuck V. Rows:
No. 1.0 x 12 x 4
Volume = 48 paused


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."

Speed Deadlifts @ 68% & Back Training

Video:

I'm SO happy with my Deadlifts right now it's hard to keep my feet on the ground lol… all the mental issues of feeling "off" are almost gone. I got my hips to be in the right position and the bar is snapping off the floor and that's just amazing. The ONLY mistake I am making - and this is a glaring issue but because it's just ONE I'm not beating myself up too much about it: is that I am rounding over too much at the start. I'm not retracting my shoulders and activating the lats as much as I should. And this is fine…I'm going to work on it in the next few weeks. I might repeat the same weight while I observe discipline and do things right.

Speed Deadlifts @ 68% of 505 1RM:
155 kgs / 341 x 2 x 8

Pull-ups:
BW x 5 x 3

Deloaded Rows:
55 kgs / 121 x 5 x 3


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 Rows & Traps

Video:

I looked over the video and I think I've become a bit too lax with my form on some of the reps. Granted that this is a heavy day for rows and form is not on my list of priorities and moving some heavy weight is; a few of the reps are pretty cringe worthy. So I'm making a note of this and I'll be working to improve this next week.

The band work is amazing. I've added so much hypertrophy and size to my back since I've begun doing the band work it's really awesome.

Dumbbell Rows:
20 kgs / 44 x 16
30 kgs / 66 x 13
40 kgs / 88 x 11
50 kgs / 110 x 7
55 kgs / 121 x 5
60 kgs / 132 x 3
65 kgs / 143 x 4

Band Seated Rows:
No. 2.0 x 12 x 4
Volume = 48 paused

Band Chuck V. Rows:
No. 1.0 x 12 x 4
Volume = 48 paused

Barbell Shrugs:
60 kgs / 132 x 8 x 4
Volume = 32 paused

Band Pull-aparts:
No. 1.0 x 20 x 4
Volume = 80 paused


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 Rows & Traps by Ashiem_MatthnAshiem_Matthn, 15 Mar 2015 08:02

Leg Day DB RDLs Lunges & Front Squats

Video:

I expected to be very sore from deadlifts but I walked into the workout feeling just a tad bit of stiffness - which the dumbbell romanian deadlifts sorted out right away. Good workout on the whole. I will add lots of reps to the reverse lunges over the next few weeks. 24 reps is too low and I also need to add in another set or two.

Dumbbell Romanian Deadlifts:
20 kgs / 44 x 12 x 4
Volume = 48

Reverse Lunges:
45 kgs / 99 x 10
55 kgs / 121 x 8
65 kgs / 143 x 6
Volume = 24

Front Squats:
95 kgs / 209 x 3
105 kgs / 231 x 3


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."

Yep. Sounds like you have plenty of experience but let me know if you need any help. Sorry to reply late.

Re: Stroke Surviver by EricTEricT, 11 Mar 2015 02:31

Rebuilding 527 Deadlift on Eric Troy's Honeymoon Period

Video:

I have been feeling off with my deadlifts for the last few months. Most of the time I am excited to train deadlifts but the excitement goes away once the actual workout starts and by the time I get to my working weights in the 450+ range I am gassed out of energy as well.

I am very happy that this workout went well. It was a really long workout - almost 4 hours with the plate changing, etc but that's what rebuilding 527 is about. Next week there will probably be fewer sets since Eric will have me skip over some stuff. This was a great workout and I haven't felt this pleased about a deadlift workout in many many months!

I've developed some pathetic form habits and generally lost my groove on deadlifting every since I shifted gyms. Despite all this I have still managed to hold on to 507 lbs x 2 week in and week out….however I am going to be scaling things back a bit and rebuilding my 527 DL. I'm on Eric Troy's Honeymoon Period for Deadlifts and this is Week 1. I went up in weight from 70 kgs / 154 lbs to 207.5 kgs / 457 lbs (90% of my working max of 505) using only 2.5 kgs increments per set. Yes, that means I did a total of 55+ sets using micro-increments and I kept the reps to singles (mostly), doubles (sometimes) and triples (occasionally).

The main goals for this workout were to keep the shoulders retraced, lats activated (instead of me just flopping over the bar) and keeping the hips higher than I normally place them and to begin the lift the second I move my hips (I've fallen into the bad habit of popping my hips up and down and then moving my hips a bit before the bar breaks off the floor).

Deadlifts:
Eric Troy's Honeymoon Period

Last few sets..
185.0 kgs / 407 lbs x 3
187.5 kgs / 413 lbs x 1
190.0 kgs / 418 lbs x 1
192.5 kgs / 424 lbs x 1
195.0 kgs / 429 lbs x 3
197.5 kgs / 435 lbs x 1
200.0 kgs / 440 lbs x 1
202.5 kgs / 446 lbs x 1
205.0 kgs / 451 lbs x 3
207.5 kgs / 457 lbs x 2


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."

OHP Band Dips Tricep Hell

Video:

Wednesday's workout involved a good deal of volume condensed into a very short time frame. I tried out a few new things today. First, I did Band Dips to overload the triceps. They felt okay - not too great and a bit easy. But the jump from #2 to #3 is too much and stability becomes a big factor. I am not sure whether I will keep this exercise but at the same time one workout is too little time to give me a clear picture on it's viability for me. Next and last is John Pinder's tricep hell - he uses #4, #3, #2 and #1 but I could barely power through the #3 so there was no way I would have been able to take any more. The burn was insane. No soreness though. Thanks for reading!

Overhead Press:
75 kgs / 165 x 2 x 3

Dips:
BW x 6 x 5
Volume = 30

Band Dips:
No. 2.0 x 20 x 5
Volume = 100

Tricep Hell:
No. 3.0 x 10
No. 2.0 x 10
No. 1.0 x 10
4 Rounds
Volume = 4 x 60 = 240


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."

Fortunately, one night, the switch just turned on in my head, and I realized I was moving 180 degrees from where I started, and where I wanted to go…..

Re: Stroke Surviver by moeheepmoeheep, 07 Mar 2015 01:07

Speed Deadliffts @75% Band Rows & Biceps

Video:

Last week's Speed Work was done in the 70% range so this week I've bumped it up to 75% and I'm going to keep increasing the weight by 10 kgs every workout till I get to somewhere around 85% or so. Then I will cycle back down the weight. Or Eric might instruct me to do something else. It all depends on actual performance. I'm happy with the workout. I am hoping my lower back feels 100% on Monday when I have my next heavy DL session. The new exercise called Chuck V Rows recommended to me by John Pinder of Iron Addicts felt really great on the lats and the mid-back.

Speed Deadlifts:
@75% of 1RM 525
175 kgs / 385 x 2 x 8

Chuck V. Rows:
No. 1.0 x 20 x 3
Volume = 60

Bicep Circuit:
3 rounds
75 reps
Hammer Curls 15 kgs / 33 x 5
Preacher Curls 7.5 kgs / 17 x 5
Barbell Curls 30 kgs / 66 x 5
Reverse Barbell Curls 30 kgs / 66 x 5
Band Curls No. 1.0 x 5


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 Training

Video:

This workout consisted largely of really heavy dumbbell rows and then lots of rep work with bands both for back and traps. The heavy rows were very challenging and progress was calculated, deliberate, conservative and minuscule in that I increased density by merging last week's rest-pause set of 65 kgs x 2 + 2 into one big set of 4 reps straight. I do believe my form broke down the most on the 65 kgs set but I will strive to work on this next week - not that I am sweating the form aspect in a heavy workout like this. However, even though I am lax with my form: I don't like sloppiness. Other than this the workout was great! Lots of rep work with holds and tons of burn!

Pull-ups:
BW x 3 x 3 Paused

Dumbbell Rows:
20 kgs / 44 x 16
30 kgs / 66 x 13
40 kgs / 88 x 11
50 kgs / 110 x 7
55 kgs / 121 x 4
60 kgs / 132 x 3
65 kgs / 143 x 4
Volume = 58

Band Lat Pulldowns:
No. 2.0 x 12 x 4
Paused
Volume = 48

Band Seated Rows:
No. 2.0 x 12 x 4
Paused
Volume = 48

Band Pull-aparts:
No. 1.0 x 20 x 4
Volume = 80

Band Upright Rows:
No. 1.0 x 10 x 4
Volume = 40


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 Training by Ashiem_MatthnAshiem_Matthn, 03 Mar 2015 23:30

Here's some new information about my training and some advice I'm happy to have received: Posterior Chain, Back and Triceps Training Advice by John Pinder of Iron Addict's Forums


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."

Hi, thanks for joining. Glad you are enjoying the singles routine. I know exactly what you mean by forgetting what got you where you are. I've had those times myself.

Re: Stroke Surviver by EricTEricT, 03 Mar 2015 05:49

Thanks, I appreciate that…..and yes, I am really liking the singles routine so far…….

Re: Stroke Surviver by moeheepmoeheep, 03 Mar 2015 02:56
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