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Squat Maxout Session!!

I hit 225 x 3 for the first time ever it felt really tought but I pushed through and that's a new PR!!

M18 W4

Front Box Squats

Warmups

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

Worksets

175 lbs x 2 reps
195 lbs x 2reps
200 lbs x 1 rep
210 lbs x 1 rep
225 lbs x 3 reps NEW PR!!

Video:-

305x2 285x3 Front Squats HEAVY with audio commentary

M69 W2

This is from tonight…2 days off after DL and I feel much better :)

Front Squats:
Heavy Week
275 x 3
305 x 2
285 x 3
275 x 3
405 x 12s Walkout
455 x 11s 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."

Upper Body Day

M18 W4

Dips

8 Attempts

Dumbbell Rows

65 lbs x 20 reps x 3 sets
65 lbs x 10 reps

Lot of Volume on Rows and a good upper body workout!!

Video:-

SDT Deadlifts

M18 W4

Today's Deadlift Session.

Deadlifts

Warmups

45 lbs x 7 sets
135 lbs x 3 reps
135 lbs x 3 reps
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 5 reps
365 lbs x 4 reps
375 lbs x 2 reps
390 lbs x 1 rep

Awesome Workout!! In the past few weeks I have gone from despising 5 rep sets to absolutely loving them. During the 5 reppers, I keep thinking I want to do this set well and pull stronger on each preceding rep, which really fires me up and drives me to do better every week.

Video:-

SDT Deadlifts by KanishkKanishk, 19 Apr 2014 22:35

505 Deadlift Relative Max and Weighted Pull ups +90x1 with audio commentary

This is from today…

Deadlifts Relative Max:
505

Weighted Pull-ups:
Intensity Block Week 2
+70 x 2
+90 x 1
+90 x 1

Deadlifts:
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
425 x 2
455 x 2
475 x 2
505 x 1 «- Relative Max
225 x 7 Back-Off Set

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 Squat PRs

M18 W3

This is Wednesday's Training Session!!

Front Box Squats

165 lbs x 2 reps
175 lbs x 2 reps
185 lbs x 2 reps
205 lbs x 1 rep
225 lbs x 2 reps NEW PR!!!

I got hit by a stomach bug before this workout.
So I was feeling very queasy and weak throughout this workout!
Even with all of this I was able to hit a new Squat PR!! Which made coming to the gym absolutely worth it!!
225 lbs felt really tough as you can see in the video.
I will heal up in this week and see what numbers I can hit once I am 100%.
Overall an Awesome Workout!!

Video:-

Strongman Squat PRs by KanishkKanishk, 19 Apr 2014 10:27

Dumbbell Rows 160 x 24 total volume

M69 W1

This is from last week..

Dumbbell Rows:
Intensity Block Week 2
160 x 6
160 x 6
160 x 6
160 x 3
160 x 3
Volume = 24 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."

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."

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