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Yuvraj, next week…go for:

170 - 185 kgs @ 2.5 kgs increments

185 x 3
187.5 x 5
190 x 5
192.5 x 2
195 x 1
200 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."

June 30th, 2015

Deadlift

165 - 185 kg
2.5 kg increments
185 x 5
185 x 6
187.5 x 2
190 x 2
192.5 x 2

Week 4: Deadlift Main by ivvy5ivvy5, 30 Jun 2015 21:19

June 28th, 2015

Paused Bench Press

135 lb x 6
145 x 6 x 3

Incline DB Press

18 kg x 16 x 3
18 kg x 18

Pull-ups

4
3
3
3
Total 13

Lat Pulldowns

40 kg x 25 x 2
45, 40, 35, 30, 25 x 10 dropset
55, 50, 45, 40, 35, 30 x 8 dropset

T-Bar Rows/ Chest Supported rows

45 lb x 25
40, 30, 20, 10, 0 x 10 dropset x 2

Facepulls

30 kg x 20 x 3

BB Shrugs

50 reps with 135 lbs in 5-6 sets

Did not do Technique DL this week

Deadlift Struggle Sets & more Deadlifts

Deadlifts from Friday night involve doing ridiculously difficult struggle sets. For those of you who are unaware of what I am talking about, please click on this link: Advanced Deadlift Supersets & Struggle Sets

I increased the weight on the second round from 185 kgs to 190 kgs this week. The time spent struggling was also really good and I am going to bump up the weight on the first round to 190 kgs next week as well.

The final set of 125 kgs x 12 reps was brutal and had me really beat. Surprisingly it wasn't draining on my back as much as it was on my hamstrings. I have been concerned that I am not doing enough posterior chain work but now I understand why Eric has always told me I am doing enough.

Video:

I will be doing my back, biceps and traps workout on Sunday. I am aiming on doing a set of deadlifts at the end of back and traps (before biceps) with 100 kgs for 15-20 reps just to get that hypertrophy going.

Before we begin with the workout, I want to give a bit of a KEY to explain the abbreviations for some of the terms I am about to use:

185 kgs = 407 lbs
190 kgs = 419 lbs
PL = Pre-Lockout
K = Knees
S = Shins

Graduated Deadlift Struggle Sets:
185 kgs @ 15 seconds @ PL
185 kgs @ 9 seconds @ K
185 kgs @ 6 seconds @ S
190 kgs @ 15 seconds @ PL
190 kgs @ 9 seconds @ K
190 kgs @ 6 seconds @ S

Deadlifts:
190 kgs x 3 x 3
125 kgs x 12


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."

Pre-exhausting Triceps and Press Training

I am so happy to be able to train my bench press without any shoulder pain. I am trying to balance out the strength and hypertrophy on this movement and I am leaning more towards making my chest, shoulders and mostly triceps much bigger. That is the primary focus.

Band Pressdowns:
One set is comprised of
#1 x 15
#2 x 15
#1 x 10
#2 x 10
I performed 3 sets at the beginning and 2 at the very end.
That means the overall volume is 5 sets x 50 reps = 240 reps
Volume = 240 reps

Dips:
BW x 10
BW x 10
BW x 10
+15 kgs 33 lbs x 5 + 2 = 7 RP
Volume = 37 reps

Side Raises and Front Raises done in Superset manner:
2.5 kgs 5.5 lbs x 20 reps x 3 sets each
Volume = 60 + 60 = 120 reps

Band Shrugs:
#2 x 21
#3 x 15
#3 x 15, #2 x 15 dropset
#3 x 15, #2 x 15, #1 x 15 dropset
Volume = 111 reps

Incline Barbell Bench Press:
60 kgs 132 lbs x 10 + 8 + 4 = 22 RP
65 kgs 143 lbs x 8 + 4 = 12 RP
70 kgs 154 lbs x 4 + 3 = 7 RP
75 kgs 165 lbs x 4 + 1 = 5 RP
50 kgs 110 lbs x 8 + 5 = 13 RP no rest after 75 kgs and total burn
Volume = 59 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."

June 26th, 2015

DB Rows

50 kg x 5 x 4
50 kg x 6
55 kg x 5

Pull-ups

BW x 3 x 4

Week 3: Heavy Rows by ivvy5ivvy5, 27 Jun 2015 04:28

June 25th, 2015

Split Squats
20 kg x 7 x 5

Pullthroughs
120 lb x 20 x 4

FSQ
225 lb x 5
245 lb x 2
245 lb x 3

BSQ
255 lb x 3

Week 3: Leg Day by ivvy5ivvy5, 26 Jun 2015 13:59

June 24th, 2015

Deadlift

160 - 185 kg
2.5 kg increments
185 x 5
185 x 6
187.5 x 1
190 x 1
192.5 x 1

Note: Held singles at the top for 15-20 seconds

Week 3: Deadlift Main by ivvy5ivvy5, 26 Jun 2015 13:55

June 23rd, 2015

Bench Press

135 lb x 10
145 x 10
155 x 10
165 x 8
175 x 6
175 x 7
185 x 5

Unilateral OHP

18 kg x 10 x 4

Notes: 185 lb x 5 is a 5RM

Week 3: Bench Press Main by ivvy5ivvy5, 26 Jun 2015 13:54

June 20th, 2015

Paused Bench Press

135 lb x 6 x 2
145 x 6 x 2

Incline DB Press

18 kg x 15 x 4

Pull-ups

5
5
4
3
Total 17

Lat Pulldowns

40 kg x 25 x 2
45, 40, 35, 30, 25 x 10 dropset
50, 45, 40, 35, 30, 25 x 8 dropset

e. T-Bar Rows/ Chest Supported rows

45 x 25 x 4

Facepulls

30 kg x 20 x 3

BB Shrugs

50 reps with 135 lbs in 5-6 sets

Did not do Leg Day or Technique DL this week

Advanced Level Deadlift & Back Supersets to BREAK FREE

Video:

I'm very happy with this workout. It went smoothly and I was able to add weight to the deadlifts. I could have added reps too but I am afraid to go balls to the wall too soon. So I acted in a conservative manner and kept the overall volume on deadlifts the same as last week. I did manage to add weight to several of the sets so that's a huge plus point and at the end I pulled a single set of 215 kgs 473 lbs as a bonus set. I was uncomfortable for a large bit of the workout because of gas issues (lol) but I managed to pull through all that. I do need to get back to training my core directly more often. Weighted front planks, here I come!

Deadlift & Back Supersets
[in KGS]

DL: Deadlifts
DBR: Dumbbell Rows
H2L: High to Low Rows
UR: Upright Rows
RP: Rest-Paused

DL: 207.5 x 2
DBR: 30 x 15

DL: 210.0 x 2
H2L: #2 x 20

DL: 212.5 x 2
UR: #1 + #1 x 20

DL: 207.5 x 3
DBR: 30 x 15

DL: 210.0 x 1
H2L: #2 x 20

DL: 210.0 x 1
UR: #1 + #1 x 20

DBR: 30 x 15
H2L: #2 x 20
UR: #1 + #1 x 20

DL BONUS: 215.0 x 1

Preacher Curls:
5.0 x 20 RP
5.0 x 19 RP
7.5 x 12 RP


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."

Squat Day - Bhikari Box Squats, Full Squats & DB RDLs

Video:

I was really excited for this workout because this is the first time in 6+ years that I am taking any form or variation of the back squat seriously in terms of maximal strength. I've been very conservative this workout and set a loose form of a "base" week from which to work off. The first exercise I performed was what I am calling the Bhikari or the Ghetto Box Squat. I went for 4 sets of 3 reps with 135 kgs or 297 lbs which is really dialing it in. I know the height is a little high but I have made it high with a purpose in mind. I am already doing full deep regular squats for really high reps so using a box that is a tad bit higher is okay with me. After the (high) box squats I did 2 sets of high reps on Regular Squats. And then I finished the workout with 2 sets of 12 and 20 reps with Dumbbell Romanian Deadlifts using 20 kgs dumbbells. This was a really good workout with plenty of room for growth and progress.

Bhikari aka "Ghetto" Box Squats:
135 kgs 297 lbs x 3 reps x 4 sets

Regular Squats:
95 kgs 210 lbs x 15 reps
75 kgs 164 lbs x 20 reps

Dumbbell Romanian Deadlifts:
20 kgs 44 lbs x 12 reps
20 kgs 44 lbs x 20 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."

June 19th, 2015

Deadlift

Honeymoon period

155 kg to 185 kg in 2.5 kg increments
Then,

185 kg x 5 x 2

Next session, will begin at 160 kg and then do 185 kg for 5 reps and again for 6 reps and add weight.

Week 2: Deadlift Main by ivvy5ivvy5, 19 Jun 2015 19:48

this is a really simple routine.. the constant rotations and stuff keeps it moving forward… but way too basic 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."

June 18th, 2015

Bench Press

135 lb x 10
135 lb x 10
145 lb x 10
155 lb x 8
165 lb x 6
165 lb x 6
185 lb x (2+2) catch in hamstring mid-set

Dips

4
6
6
6
Total 22

Unilateral OHP

18 kg x 8 x 2
20 kg x 8 x 2

Week 2: Bench Press Main by ivvy5ivvy5, 18 Jun 2015 21:02

June 17th, 2015

DB Rows

50 kg x 5 x 5
55 kg x 4

Fat Gripz

80 kg x 17s
80 kg x 18s
80 kg x 19s
80 kg x 20s

Week 2: Heavy Rows by ivvy5ivvy5, 18 Jun 2015 20:58

Deadlift Main

145 - 175kg
2.5 kg increments

Bench Press Main

a. Honeymoon period

135 lb x 8
135 x 10
145 x 5
145 x 6
155 x 5
165 x 4
185 x 3

b. Dips

4
5
4
6
Total 19

c. Unilateral OHP

22 kg x 6
20 x 8 x 2
18 x 10

Heavy Rows

a. DB Rows

50 x 5 x 5

b. Fat Gripz

60 kg x 30s
70 x 25s
90 x 10s
90 x 9s

Leg Day

a. Split Squats

20 kg x 7 x 4

b. Pull-throughs

50 kg x 20
55 kg x 20 x 3

c. FSQ

100 kg x 5
100 kg x 4

d. BSQ

125 kg x 5

e. Cable Rows

90 kg x 30 x 2

DL Technique

a. DL - 100 kg x 2 x 10

b. High to Low Rows

APT 2.0 x 15
APT 3.0 x 12 x 2
APT 3.0, 2.0 +1.0 , 2.0 , 1.0 all x 10 dropset

c. Low To High Rows

APT 2.0 x 15
APT 3.0 x 12 x 2
APT 3.0, 2.0 +1.0 , 2.0 , 1.0 all x 10 dropset

d. Fat Gripz on bar

50 kg x 20s x 3

Bench Press 2, Upper Body, Back Training

a. Paused Bench Press

135 lb x 6 x 4

b. Incline DB Press

14 kg x 20 x 4

c. Pull-ups

5
3 x 3
Total 14

e. Lat Pulldowns

40 kg x 25 x 2
45, 40, 35, 30, 25 all x 10 dropset
50, 45, 40, 35, 30, 25 all x 8 dropset

e. T-Bar Rows/ Chest Supported rows

90 lb x 12 x 2

f. Facepulls

30 kg x 20 x 3

g. BB Shrugs – 50 reps with 135 lbs in 5-6 sets

Done

Week 1 Complete by ivvy5ivvy5, 18 Jun 2015 20:56

5 – 6 Total Workouts

Deadlifts Main (B)
Bench Press Main (J)
Heavy Rows (B)
Leg Day (J)
DL Technique (B)
Bench Press 2, Upper Body, Back Training (J)

(B) = B3
(J) = Juhu Club

Front planks must be done regularly

Deadlift Main

Honeymoon Period for now

Bench Press Main

a. Honeymoon period, work with bigger reps
Add reps, weight, or sets each time
Volume is key

b. Dips – 4 sets to failure. Once total is 50 reps in 4 sets, add weight

c. Unilateral OHP – 4 sets of 6-10 reps

Heavy Rows

DB Rows with SDT at base volume 5x5
Fat Gripz on DB or BB

Leg Day

SDT at Base Volume of 4x7; rotate every 5 weeks
Step Ups
Split Squats
Reverse Lunges

4-5 sets of 15-20 reps; rotate every 5 weeks
Pull-throughs
Hip extensions
Swings
Supine GHR

Front/Back Squats – keep it basic. Once every 4-5 weeks have a strength day

Cable Rows
3 sets RP 15-25
1 set dropset with 4-5 drops

DL Technique

DL - 100 kg x 2 x 10

Optional Rows with Bands

Fat Gripz on bar

Bench Press 2, Upper Body, Back Training

Paused Bench Press – starting at 135 x 6 x 4. Add 5 lb per week

Incline DB Press – 4 sets of 15-20 reps

Pull-ups – 4 sets to failure. Add weights after 32 reps

Lat Pulldowns
2 RP sets 15-30 reps
2 drop sets with 4-5 drops

T-Bar Rows/ Chest Supported rows (same as Lat Pulldowns)

Facepulls – 20x3
BB Shrugs – 50 reps with 135 lbs in 5-6 sets, don’t rest more than a few seconds between reps

HIGH VOLUME Back & Biceps

I took a day off after the graduated deadlift struggle sets workout and today I did some high volume back work. The reps are really through the roof and I kept the pace up because I took really minimalist rest periods. Good stuff!

High to Low Rows:
#2 x 20
#2 x 20
#3 x 15
Dropset
#3 x 15
#2 x 20
#1 x 25
Volume = 115

Low to High Rows:
#2 x 20
#2 x 20
#3 x 15
Dropset
#3 x 15
#2 x 20
#1 x 25
Volume = 115

Upright Rows:
#1 x 20
#2 x 15
#1 + #1 x 13
Dropset
#1 + #1 x 15
#2 x 15
#1 x 20
Volume = 98

Shrugs:
#2 x 20
#3 x 15
#2 + #1 x 15
Dropset
#2 + #1 x 13
#3 x 13
#2 x 19
#1 x 25
Volume = 120

Deadlifts:
75 kgs 164 lbs x 12
immediately with no rest except to load the barbell..
125 kgs 275 lbs x 8
Volume = 20
I wasn't supposed to do these today but I know how nice it feels to do some light weight high (not that 12 + 8 = 20 reps is "high" by any means) volume type deadlift work after back stuff.

RP is Rest Paused

Hammer Curls:
10 kgs 22 lbs x 15 RP
10 kgs 22 lbs x 15 RP
12.5 kgs 27 lbs x 11 RP
12.5 kgs 27 lbs x 11 RP
15 kgs 33 lbs x 7 RP
Volume = 59

Preacher Curls:
5 kgs 11 lbs x 20 RP
5 kgs 11 lbs x 20 RP
7.5 kgs 16 lbs x 11 RP
7.5 kgs 16 lbs x 10 RP
10 kgs 22 lbs x 5 RP
Volume = 66


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."

Deadlift Struggle Sets & Massive Back Workouts

[in KGS]

Video:

So I made a big mistake today… I confused my new workout routine and merged two workouts. This workout was supposed to end after the graduated deadlift struggle sets and the regular deadlift sets…all this back work had to be done on the next workout (tomorrow). But I dun goofed so it is what it is…

In other news, I am still playing super conservative. Everything is looking good and I am happy with the progress and improvements.

Graduated Struggle Sets:
185 @ 14s @ Pre-lockout
185 @ 10s @ Knees
185 @ 4s @ Shins
185 @ 13s @ Pre-lockout
185 @ 7s @ Knees
185 @ 8s @ Shins

Deadlifts:
185 x 3 x 3

High to Low Rows:
#2 x 20 x 2
#3 x 16
Dropset
#3 x 15
#2 x 15
#1 x 20
Volume = 106

Low to High Rows:
#2 x 20 x 2
#3 x 16
Dropset
#3 x 15
#2 x 15
#1 x 20
Volume = 106

Upright Rows:
#2 x 15 x 2
#3 x 10
Dropset
#3 x 10
#2 x 15
#1 x 25
Volume = 90

Shrugs:
#2 x 15 x 2
#3 x 12
Dropset
#3 x 15
#2 x 20
#1 x 30
Volume = 107

Deadlifts:
125 x 12


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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