Recent Forum Posts



From categories:
page 1123...next »

485 x 3, 475 x 3, 405 x 8 Deadlifts Triples Week

Triples week means working up to 485 x 3 and then doing a couple of doubles with 475 and then a triple with 475. This helps solidify my strength level. Next week I have to work up to 505 x 2.

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

185 Overhead Press beltless and Press & Arms Training

I decided to try something new on Tuesday. I added in a 3rd exercise to my press/pull circuit making it a pretty difficult tri-set of Overhead Presses, Pull-ups and Dips. I'm very happy at pushing 185 on Strict OHP for a single without any belt support.

A1: Overhead Press:
135 x 6
165 x 3
185 x 1 beltless
165 x 2

A2: Pull-ups:
BW x 6 x 4

A3: Dips:
BW x 10 x 4

B1: DB Hammer Curls:
25 x 12 x 4
B2: Tricep Extensions:
20 x 15 x 4

C1: DB Preacher Curls:
20 x 8 x 4
C2: Pressdowns:
80 x 18 x 4

Weighted Front Planks:
90 & 45 x 20s 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 & Traps High Volume Training

This is my Back and Traps workout from Sunday. This is pure high volume training. The Weighted Pull-ups and the 2 sets of Dumbbell Rows with 140 lbs were not done for good form. Everything else I did try to perform with perfect. Perfect form should help in proper mass gain: good muscle hypertrophy.

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

Lat Pulldowns:
100 x 18
112.5 x 13
125 x 12
112.5 x 20

Dumbbell Rows:
50 x 20
140 x 4
140 x 5
60 x 15
65 x 21 + 10 = 31

Cable Rows:
80 x 16
80 x 17
90 x 16 + 6 = 22
80 x 20

Dumbbell Shrugs:
3 second hold
40 x 12 x 4

Dumbbell Upright Rows:
3 second hold
15 x 10 x 4

Straight Arm Pulldowns:
37.5 x 10 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."

Hypertrophy Leg Day Reverse Lunges Split Squats Posterior Chain Hardcore Core

This is today's workout. I think the combination of my pre-workout really messed me up because I was nauseous throughout the session. I cannot call myself hardcore enough because I did not vomit but I was very uncomfortable. Good news is that in 4 weeks I have done zero squats and still maintained a solid Deadlift and I've gained some size on me. So I'm happy.

Weighted Front Planks:
BW x 30s
+90 x 20s, +45 x 20s
+135 x 15s, +90 x 10s, +45 x 10s

Elevated Reverse Lunges:
50 x 12 x 4

Elevated Split Squats:
60 x 6 x 4

Cable Pullthroughs:
100 x 17 x 4

Hip Extensions:
BW x 12 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."

455x5 465x4 Deadlifts Volume Week using Challenge Olympic Barbell India

Today's Deadlift workout was a Volume session. I'm on Eric Troy's Maintenance Mode cycle for Deadlifts and this is Week 2. Last week was about hitting 505 x 2 and next week is going to be about 485 x 3 and 475 x 3. Today though was all about getting 15 reps over 4 sets with 455 and 465. I did manage to progress a tiny wee bit: I did 6 total reps with 465 which is 2 more than last cycle.

I have mostly positive reflections about this workout. I felt a little out of it and my heart wasn't it (neither was my mind) and that happens from time to time so it isn't worth obsessing over. I also left the gym with a lot left in the tank and this is how it is supposed to be because not every workout is about pushing the envelope. Also, next cycle I might be better or worse off so going balls to the wall right now is a bit risky in that it might not be sustainable. I'd rather maintain than regress in my strength.

So yes, on the whole, I'm happy. I think this is a sign for good things to come. Also, in continuation of my review of Challenge Barbell's Olympic Barbell I'd like to add that taking the slack out of the bar before pulling it is a great feeling and although the bar did cut up my delicate hands I really enjoyed using it. All this aside, here are today's numbers:

Deadlifts:
Volume Week
455 x 5
465 x 4
465 x 2
455 x 4
Volume = 15 reps
405 x 6

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 and Pump

Upper Body Strength and Pump workout from today. The only "Strength" component of this workout was the Overhead Press where I worked up to 185 x 2 which I am very very happy with. This lift tends to strain and bother my lower back from time to time so I don't like to treat it too aggressively. Heavy Dips and Unilateral Overhead Pressing keeps my strength up. The rest of the workout was bodybuilding style arm work. Let them gunz get hooge! Haha!

A1: Overhead Press:
135 x 6
155 x 3
185 x 2
135 x 6

A2: Pull-ups:
BW x 5 x 4

B1: DB Hammer Curls:
25 x 12 x 4
B2: Tricep Extensions:
20 x 15 x 4

C1: DB Preacher Curls:
20 x 8 x 4
C2: Pressdowns:
80 x 18 x 4

Weighted Front Planks:
90 & 45 x 20s 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 & Traps Hypertrophy with Weighted Pullups for Strength

This is my Back and Traps workout from Sunday. I've switched up my training a bit and redistributed Biceps to Tuesday. I got a few notes for each of the exercises I've performed. Weighted Pull-ups were difficult because I've gained some weight (most of it muscle I think) and that adds natural resistance on top of the +70 and +45 added to me. I focused on trying to get good quality reps and hold each rep at the top for a bit. This is the only "strength component" of the workout per se.

Next up were Lat Pulldowns and we went for the burn. Yup, I'm taking a page from bodybuilding because if I'm going to do this then I'm going to do this right. For all the exercises I've focused on making every rep count and I am locking out my arms/elbows on each rep so that each rep is a "full" rep. I'm not doing any of that partial rep stuff you see pros doing.

I love Dumbbell Rows and I need to sooth my ego so 2 of the 5 sets are "ego" sets if you had to label them. I took 140 and got 4 and 5 reps respectively. The last set was rest-paused and I got 30 reps with 65 which got some good blood flow.

Something I decided to do which I think is going to pay off in bucket-loads is reducing the weight on the shrugs and holding each rep at the top for 3 seconds (or so). I mean each and every rep by the way - each and every rep of each and every set. The pump is ridiculous and I am really hoping this is a game changer for me.

Overall, I am pleased with the workout. Energy levels were low going in but things got better and I'm happy!

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

Lat Pulldowns:
100 x 18
112.5 x 13
125 x 11
112.5 x 13 + 7 = 20

Dumbbell Rows:
50 x 20
140 x 4
140 x 5
60 x 15
65 x 20 + 7 + 3 = 30

Cable Rows:
80 x 16
80 x 17
90 x 14 + 7 = 21
80 x 13 + 7 = 20

DB Shrugs:
3 second hold
40 x 12 x 3

DB Upright Rows:
3 second hold
15 x 10 x 3

Facepulls:
75 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."

Big Legs & Dips

this is from saturday…

Weighted Front Planks:
BW x 30s
+90 x 20s & +45 x 20s
+135 x 25s, +90 x 10s & +45 x 10s

Elevated Reverse Lunges:
50 x 11 x 4

Elevated Split Squats:
60 x 6 x 4

Supine Swiss Ball Glute Ham Raises:
BW x 8 x 4

Dips:
BW x 12 x 4

Hip Extensions:
BW x 12 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."

Big Legs & Dips by Ashiem_MatthnAshiem_Matthn, 14 Oct 2014 13:17

505 x 2 Deadlifts using Challenge Barbell and Training Environment

I was apprehensive going into this workout because the barbell that i have been using for the last 4 years to train with is broken and I was worried about being able to pull 505 x 2 using this new Challenge Barbell India barbell. However, I really fell in love with this new barbell - much to my surprise. The thickness of the barbell was only 28-29 mm versus the 30-31 mm that I am used to however I really like the fact that I can take the slack out of the bar before I can pull it. It makes sense why this bar is used in professional competitions.

About the workout: it went really well. I was able to keep my core engaged and towards the end I was running on fumes. 405 x 5 should have been 405 x 6 or 8 reps but I felt really tired and didn't want to push the envelope. Next week is pure volume week with 455 and 465 lbs so I will definitely be pushing the envelope then.

Tomorrow is going to be a hypertrophy leg workout and I look foward to that.

I want to make a mention of something I have scratched upon earlier. I think having a good positive training environment is really nice. I don't think it is essential but it is nice to have that and I am lucky to be surrounded by well wishers. Not everybody who trains at the same time as me does the same training as each other and there are differences in opinions, training methodologies heck even form but we are there in each other's corners hoping everyone hits their goals. That's really awesome to have.

Deadlifts:
455 x 2
475 x 2
505 x 2
475 x 2
475 x 1
455 x 3
405 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."

Back & Biceps and some thoughts on Genetic Limitations

Today's workout was the 3rd workout in a row after Deadlifts and Legs so I was very sore and beat up going in. But, the workout went very well and I am happy with the outcome. I would have normally done more heavy sets on the Weighted Pull-ups but I think my muscle gain is going to restrict how much weight I can add to myself. Hopefully as my bodyweight steadies itself and settles at 92-93 kgs I will adapt and go back to being able to perform 2-3 reps with +70 added to me. I was very cautious about the 140 DB Rows but everything went smoothly.

I've made a mention of Genetics in the video because I saw one of those "motivational" posters saying F*CK GENETICS and I felt that was very misleading. Genetiics are important to keep expectations in check. I will never be a 1000+ pound Deadlifter no matter how many chemicals I inject into my body. But does that mean I will not try to be as strong as possible? Ofcourse I will. But I certainly cannot overcome my genetics and become superman. That is my point.

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

Lat Pulldowns:
100 x 18
112.5 x 13
125 x 13
112.5 x 13 + 6 = 19

Dumbbell Rows:
50 x 20
140 x 4
140 x 4
60 x 15
65 x 20 + 7 = 27

Cable Rows:
80 x 16
80 x 17
90 x 15 + 6 = 21
80 x 15 + 5 = 20

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."

The Unconventional Leg Day

I'm going to label this workout as the "Unconventional" Leg Day because it is very different from my usual Squat day. In keeping with my decision to avoid loading my spine, I decided to throw together a bunch of unilateral leg exercises and annihalate my quads, hamstrings and glutes. Mission accomplished!

I started off the workout with some heavy Weighted Front Planks so that I would be able to brace my core for the actual leg exercises. See, when I do unilateral leg work, there is a chance that I might rotate my body - even minutely, to the left or right just to maintain balance. I can't risk hurting my lower back any further by doing this rotation. So, to avoid any future injuries, I did some planks to get my core all fired up, responsive and easy to brace.

I was not going to do Pistol Squats but I cautiously did a couple of sets of these. I won't be training them aggressively though - atleast not for the next 6-8 months and that is assuming that I keep them around. After Pistols I proceeded to Elevated Reverse Lunges which were done for high reps and lots of sets. The pump was/is incredible. I finished this section of the workout by doing Elevated Bulgarian Split Squats for fewer reps because I am not very confident of myself. I will increase the elevation next week just to make the exercises that much more difficult.

Usually, I'd be doing lots of volume work on Front Squats and then graduating to some heavy singles or doubles but I don't want to load my spine between Deadlift workouts for a while. So that means no Front Squats or Back Squats for a few weeks.

Even when I return to regular Front Squats, I fully intend on keeping this workout in the game. I will alternate between this type of unilateral focused workout and the heavy Front Squat workout. Or I might keep a 2:1 ratio where every third week is a Front Squat week.

Weighted Front Planks:
Set 1: @ 20s @ 90 & 45
Set 2:
135 x 20s
90 x 15s
45 x 15s

Pistol Squats:
30 x 4 x 2

Elevated Reverse Lunges:
50 x 10 x 4

Elevated Bulgarian Split Squats:
60 x 5 x 3

Cable Pullthroughs:
100 x 15 x 4

Hip Extensions:
BW x 12 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."

485 x 3 & 475 x 3 Deadlift Triples

The plan for today was to work up to *1-2 heavy triples on Deadlifts*. I managed to nail *485* and *475*. I've been worried for the past 10 days because my lower back has been acting up. I skipped my Squat workout last week and that means no lower body work was done and that did affect today because my legs were all shaky and unstable for much of the heavy lifting. Sometimes that tightness, fatigue and soreness is really important just to keep things together for the heavy lifting.

I went into this workout highly apprehensive about how the sets will feel and I kept anticipating pain in the injury region. It only happened on the last 2 sets so tomorrow's Leg Day is going to not involve any Front Squats and instead it will be having some Unilateral Leg Exercises.

Deadlifts:
455 x 2
485 x 3
475 x 2
475 x 3
475 x 2 pain
405 x 6 pain

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."

Cosmetic Training Triceps Traps Dips Pressdowns

I put in my Press Training workout on Tuesday but owing to the fact that it is a glorified beach body workout I'm going to label it as "Cosmetic Training" for this week.

Dips:
BW x 12
BW x 12
BW x 14
BW x 12
Volume = 50 reps

DB Shrugs:
90 x 23 x 4
Tricep Extensions:
20 x 17 x 4

DB Upright Rows:
20 x 20 x 4
Pressdowns:
80 x 15 x 4

Weighted Front Planks:
Set 1 @ 20s 90 & 45
Set 2
135 @ 15s
90 & 45 @ 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."

Barn-door Back Training

I was skeptical and paranoid going into this workout but Back Training went well today. I'm taking a page from Marc Lobliner's book of goofiness and labeling this Barn-door Back Training because who doesn't want a big back!? So anyway, I started off with heavy Weighted Pull-ups and then did some rest-paused sets of Lat Pulldowns. I did a mixture of high rep and big weights on Dumbbell Rows going up to 140 x 4 and dropping down to 65 x 25. Cable Rows came last and I tried hard to keep the elbows nice and locked out on each rep making each rep as full as possible and controlled too. I don't have any clips of biceps but I did put in 3 sets of Hammer Curls and 3 of Preacher Curls. Good workout!

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

Lat Pulldowns:
100 x 14 + 4 = 18
100 x 15 + 7 = 22
112.5 x 8 + 5 = 13
112.5 x 13 + 6 = 19

Dumbbell Rows:
50 x 20
140 x 4
140 x 4
60 x 15
65 x 20 + 5 = 25

Cable Rows:
80 x 10 + 6 = 16
80 x 12 + 5 = 17
90 x 13 + 7 = 20
70 x 17 + 13 = 30

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."

Barn-door Back Training by Ashiem_MatthnAshiem_Matthn, 29 Sep 2014 16:54

Special Workout Pullups Pullthroughs Cable Rows Hip Extensions Core

I was supposed to do my regular Front Squat workout but while warming up I felt that injury burn on my lower back and decided not to power through the pain. The pain would have eventually gone away once the heavier sets rolled in because of increased blood flow, etc but it's time to be cautious. I might skip Front Squats for the next 1-2 weeks depending on how my lower back feels. I decided to do some Back and Posterior Chain training instead.

Pull-ups: BW x 8 x 4

Cable Rows:
80 x 16
80 x 17
90 x 18
70 x 27

Cable Pullthroughs: 100 x 15 x 4

Hip Extensions: BW x 12 x 2

Weighted Front Planks:
20s: 90 & 45
15s: 135, 90 & 45

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 Deadlifts & Acid Reflux

This was high volume Deadlifts week working with 455 and 465 for a total of 15 reps. I went into the workout with a great deal of lower back discomfort. I thought that would be the only problem I have but I was wrong. I had massive pain in my esophagus due to acid reflux after rep two of each and every set.

I've been asked so many times why am I on a "maintenance mode" cycle when I'm pulling 500+ and the truth is that this injury is going to take a LONG time to just go away. It hides below the surface and something small like missing a step while walking or not seeing a ditch in the road and landing unevenly with one foot on the road and one in the ditch or sleeping bad: all these tiny things can cause this injury to raise it's ugly head. I am really glad that this was just a volume week because despite the pain I was able to pull 455 and 465 for reps. Had this been next week for 485 x 3 or the week after 505 x 2 I would never have made it. Hopefully this week will allow me to heal up and next week's 485 x 3 and 475 x 3 will be smooth sailing.

Deadlifts:
Volume Week
455 x 5
465 x 4
455 x 3
455 x 3
405 x 6

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."

Dipen 455 Deadlift PR

I have exciting news for y'all. I think this was a fabulous weekend and this month has been great on the whole. A few weeks ago, one of my trainees Yuvraj Jain hit a 505 Deadlift which is a big milestone to cross. This weekend, Dipen Kocha hit a 455 Deadlift which is also a huge milestone to cross and a great achievement.

Congratulations Dipen! Great work!

Deadlifts:
415 x 2
435 x 2
455 x 1 NEW MAX
405 x 2
405 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."

Dipen 455 Deadlift PR by Ashiem_MatthnAshiem_Matthn, 21 Sep 2014 21:43

Leg Day Taking it Easy on Front Squats & Dipen 455 Deadlift PR

I am absolutely destroyed after Friday's Deadlift session. It's Sunday night and I am posting my workout from Saturday (just to give y'all a timeline and point of reference) and my hips / waist / quads / hamstrings / glutes are absolutely whacked out right now. I think it's going to take me a few days just to recover and I have a feeling I slept in a horrible position to compound all my problems.

Saturday's Leg Workout was a very "easy" day. I didn't push myself more than I needed to and I only worked up to one heavy double with 275 after my usual high rep sets with 185. All in all, a good session.

Front Squats:
185 x 12 x 4
275 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."

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."

page 1123...next »

wordpress stat

© 2014 by Eric Troy and Ground Up Strength. All Rights Reserved. Please contact for permissions.