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High Volume Legs & Press Training

Video:

I have been dreading lunges but as usual the stuff you want to avoid is also sometimes the stuff that will benefit you the most. Good workout!

Reverse Lunges:
35 kgs 77 lbs x 15
45 kgs 99 lbs x 15
55 kgs 121 lbs x 12
65 kgs 143 lbs x 8
Volume = 50

Bench Press:
65 kgs 143 lbs x 12 x 2
65 kgs 143 lbs x 8 x 2
Volume = 40

Tricep Hell:
Bands
No. 3 x 20
No. 2 x 20
No. 1 x 20
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."

Light Deadlifts & Back Volume Training

Video:

I decided to switch things up a little on the alternative deadlift session. In the past I have used this day to mostly work on technique but I decided to push the envelope and do some volume work. 185 kgs felt great but I was conservative with the volume. I've also been using wrist straps for my warm-up sets on deadlifts and I will continue to do so as long as my maximal end strength is unaffected. I feel this has helped me a lot because my hands don't tire out till the heavier sets and with the straps I am able to focus on the actual movement and not my grip. The rest of the workout was all about reps and getting in as much volume as possible.

Deadlifts:
185 kgs 407 lbs x 8
185 kgs 407 lbs x 6

Chuck V Rows:
No. 1.0 x 20 x 4
Volume = 80

Upright Rows:
Bands
No. 1.0 x 12 x 4
Volume = 48

Shrugs:
50 kgs x 15 x 4
Volume = 60


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."

Heaviest Row of my Life 75 kgs

Video:

Decided to go out on a limb and just try something super heavy for rows. Today was all about rowing the heaviest weight so not too much worry about form however I did keep the grip hammer style to make it mostly about back.

Dumbbell Romanian Deadlifts:
20 kgs x 12 x 3

Dumbbell Rows:
[Heavy]

20 kgs 44 lbs x 17
30 kgs 66 lbs x 13
40 kgs 88 lbs x 11
50 kgs 110 lbs x 8
55 kgs 121 lbs x 5
60 kgs 132 lbs x 4
65 kgs 143 lbs x 4
Volume = 62
Bonus: 75 kgs 165 lbs 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."

Deadlifts on Eric Troy's Honeymoon Period Week 4

Video:

This is Week 4 of Eric Troy's Honeymoon Period for Deadlifts. Last week I began HMP @ 125 kgs 275 lbs but this week I bumped the starting weight up to 135 kgs 297 lbs and I did more sets (and volume) on the heavier weights. I did not push the envelope on the heavier weights in the sense that I did not break past 210 kgs 462 lbs (90% of my 1RM of 230 kgs 507 lbs) but I did do a LOT more volume. The increment per set was a fixed 2.5 kgs. I used wrist straps for all the warm-ups to conserve my grip strength. I am really happy with the way the bar ripped up off the floor. Good workout!

These are the last few sets of Deadlifts:
205.0 kgs 451 lbs x 3
205.0 kgs 451 lbs x 2
205.0 kgs 451 lbs x 2
207.5 kgs 457 lbs x 3
207.5 kgs 457 lbs x 2
210.0 kgs 462 lbs x 2
210.0 kgs 462 lbs x 1


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."

Double Digit Reps for Squats & Press

Video:

This is Tuesday's workout…lots of high rep squats in here.

Back Squats:
115 kgs 253 lbs x 10
115 kgs 253 lbs x 10
75 kgs 165 lbs x 20
95 kgs 210 lbs x 15
Volume = 55

Dips:
BW x 10 x 5
Volume = 50

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

Finisher:
Neck / Traps / Core


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 Rows & Biceps

Video:

Last night's high volume dumbbell rows and some bicep work! I have a very detailed audio commentary with this video so be sure to check it out if you want to know my real thoughts about the way the volume was really increased in this session.

Dumbbell Rows:
Informal Rest-pause Sets
20 kgs 44 lbs x 20 + 10 = 30
25 kgs 55 lbs x 17 + 8 = 25
30 kgs 66 lbs x 16 + 7 = 23
35 kgs 77 lbs x 13 + 6 = 19
40 kgs 88 lbs x 15 + 8 = 23
Volume = 120 reps

Dumbbell Rows Standing:
20 kgs 44 lbs x 10 x 3
Volume = 30 reps

Barbell Curls:
20 kgs 44 lbs x 15
25 kgs 55 lbs x 12
27.5 kgs 60 lbs x 12
30 kgs 66 lbs x 9
32.5 kgs 72 lbs x 8
35 kgs 77 lbs x 5
Volume = 61 reps

Preacher Curls:
10 kgs 22 lbs x 3 x 4
5 kgs 11 lbs x 9 x 2
Volume = 30 reps


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."

Technique Deadlifts & Band Work for Back

Video:

I am writing a post for LiftBIGNow.com about strength training routines and how the law of individual differences doesn't just apply from person to person but also from lift to lift.

About this workout: everything is improving slowly and steadily. I think in a couple of weeks I will do a deload session on my heavy DL day and I will work up to 507 x 2 or something along those lines. The band work was good but I need to tighten up my form on the seated band rows. Good workout on the whole.

Deadlifts:
Technique Work
155 kgs 341 lbs x 2 x 8 @ 67% of 1RM 230 kgs
195 kgs 429 lbs x 2 x 2 @ 85% of 1RM 230 kgs

Chuck V Rows:
No. 1.0 x 15 x 4
Volume = 60

Seated Band Rows:
No. 2.0 x 15 x 4
Volume = 60


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."

Lunges OHP Triceps & Kanishk's return to Deadlifts!

Video:

I got good news! My buddy Kanishk has returned after completing his first year of medicine. He's doing his MD program in another city and he hasn't worked out in a year. But he is getting back to it slowly and steadily and I am sure by the end of 2015 he will be surpassing his previous max of 435 on DL.

As for me, my workout was good. I didn't really put in as much effort into the lunges as I should have but other than that it was a good workout.

Reverse Lunges:
20 kgs 44 lbs x 12
30 kgs 66 lbs x 12
40 kgs 88 lbs x 8
60 kgs 132 lbs x 6
70 kgs 154 lbs x 6
Volume = 44

Overhead Press:
60 kgs 132 lbs x 3
70 kgs 154 lbs x 2
80 kgs 176 lbs x 1

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


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."

Posterior Chain, Rows & Curls

Video:

Good workout session. I felt stiff from all the deadlifts of the previous day and I was running on minimal sleep so the dumbbell romanian deadlifts really helped me loosen up. I tried to improve my form on the DB Rows and I am happy with the hammer grip vs the neutral grip from before. All in all this is a good workout.

Dumbbell Romanian Deadlifts:
20 kgs 44 lbs x 12 x 2

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

Dumbbell Preacher Curls:
10 kgs 22 lbs x 5 x 3

Band Upright Rows:
No 1 x 12 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."

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."

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