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2011: Deadlifts, Grip and Presses
- Thread starter Andalite
- Start date
Andalite
Elite Bodybuilder
WEIGHTED PULL-UPS, ROWS & SUITCASE DEADLIFTS - Mesocycle 31 Week 1
Wednesday last week...I know, very late update...
Weighted Pull-ups:
+25 x 13
+25 x 13
+25 x 11
+25 x 13
Total = 50 Reps
OMG
Deloaded Barbell Rows:
165 x 5
185 x 4
185 x 5
NB + NBV
Suitcase Deadlifts:
165 x 2
Video:
Wednesday last week...I know, very late update...
Weighted Pull-ups:
+25 x 13
+25 x 13
+25 x 11
+25 x 13
Total = 50 Reps
OMG
Deloaded Barbell Rows:
165 x 5
185 x 4
185 x 5
NB + NBV
Suitcase Deadlifts:
165 x 2
Video:
Andalite
Elite Bodybuilder
DEADLIFTS & ROPE PULL-UPS - Mesocycle 31 Week 2
Last night...
Deadlift Warm-ups:
Hip Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
Deadlift Work Sets::
475 x 2
495 x 2
475 x 2
475 x 2
475 x 2
Average Weight = 479
Average Intensity = ~96%
Goal was to do 5 heavy doubles. Got the job done. So incase this has seemed chaotic, there's a 4 week Double/Triple alternation which I am doing. Last week was the first in which the goal was to hit 4 triples. I hit 465, 475, 470 and 470 making the average weight 470 (94%). The goal for this week was to hit 5 doubles. I got an average weight of 479 (96%). Next week I'll be going for 4 triples again but to beat the average weight and then week after that (Week 4) I'm gonna hit 5 doubles to beat this week's average weight. In any case, my working weight range has moved from the 425-465 range to 465-495. This is good.
Rope Pull-ups:
BW x 14
BW x 16
Total = 30 reps
Video:
Last night...
Deadlift Warm-ups:
Hip Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
Deadlift Work Sets::
475 x 2
495 x 2
475 x 2
475 x 2
475 x 2
Average Weight = 479
Average Intensity = ~96%
Goal was to do 5 heavy doubles. Got the job done. So incase this has seemed chaotic, there's a 4 week Double/Triple alternation which I am doing. Last week was the first in which the goal was to hit 4 triples. I hit 465, 475, 470 and 470 making the average weight 470 (94%). The goal for this week was to hit 5 doubles. I got an average weight of 479 (96%). Next week I'll be going for 4 triples again but to beat the average weight and then week after that (Week 4) I'm gonna hit 5 doubles to beat this week's average weight. In any case, my working weight range has moved from the 425-465 range to 465-495. This is good.
Rope Pull-ups:
BW x 14
BW x 16
Total = 30 reps
Video:
Andalite
Elite Bodybuilder
ahhahahahahhahahhahhahahahhahahhahahahhahahahahhahhahaha
It just means I've reached a new level and now I'll be at this level for a WHILE. Time to dig in and prepare for the long haul.
Andalite
Elite Bodybuilder
Circuit Training - Mesocycle 31 Week 2
I've had a LONG week and I haven't found the time to update this log. In addition to this, I had to skip my Tuesday workout and therefore my Wednesday workout was messed up....Anyway, this workout is from last Sunday..
Round 1 and 2:
Pistol Squats = +70 x 5
Weighted Pull-ups = +45 x 8
Weighted Dips = +45 x 8
Dumbbell Swings = 60 x 12
Pull-ups = BW x 8
Unilateral Overhead Press = 60 x 5
Video Part 1:
Video Part 2:
I've had a LONG week and I haven't found the time to update this log. In addition to this, I had to skip my Tuesday workout and therefore my Wednesday workout was messed up....Anyway, this workout is from last Sunday..
Round 1 and 2:
Pistol Squats = +70 x 5
Weighted Pull-ups = +45 x 8
Weighted Dips = +45 x 8
Dumbbell Swings = 60 x 12
Pull-ups = BW x 8
Unilateral Overhead Press = 60 x 5
Video Part 1:
Video Part 2:
ghettostudmuffin
New member
I foresee you having a bigass back in the future.
Keeping improving like you are and eventually that back is gonna be huge.
Keeping improving like you are and eventually that back is gonna be huge.
Andalite
Elite Bodybuilder
CONDITIONING Training - Mesocycle 31 Week 2
This happened on Wednesday. I had no time to train and I decided to do something stupid. Awesome. Not.
23 Minute Timed Superset:
Front Squats @ 225 lbs = 5 + 5 + 4 + 3 + 4 + 2 + 3 + 2 + 2 = 30 reps
Pull-ups @ 185 lbs BW = 11 + 10 + 10 + 8 + 8 + 7 + 5 + 3 + 8 = 70 reps
Got DESTROYED
Video Part 1:
Video Part 2:
Video Part 3:
This happened on Wednesday. I had no time to train and I decided to do something stupid. Awesome. Not.
23 Minute Timed Superset:
Front Squats @ 225 lbs = 5 + 5 + 4 + 3 + 4 + 2 + 3 + 2 + 2 = 30 reps
Pull-ups @ 185 lbs BW = 11 + 10 + 10 + 8 + 8 + 7 + 5 + 3 + 8 = 70 reps
Got DESTROYED
Video Part 1:
Video Part 2:
Video Part 3:
Andalite
Elite Bodybuilder
DEADLIFT Training - Mesocycle 31 Week 3
Last night....I was sore as hell from my Conditioning Drill on Wednesday but I think the workout went relatively okay.
Deadlift Warm-ups:
Hip Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
Deadlift Work Sets::
475 x 3
475 x 3
475 x 2
475 x 2
485 x 1
Next week I will begin a run at SDT on this. The NB is going to be 475 x 3 x 2.
Video:
I have a video of me, Gopi and Kanishk...Dev and Lorelli will upload theirs separately but this one has the three of doing our pulls. Gopi started a NBV with 185 x 4 x 2. Kanishk did SDT Progression to hit 295 x 8 x 2. Devraj blasted through his old max by hitting 375 x 2 and Lorelli hit 205 x 3 x 2. Anyway, here's my video:
Last night....I was sore as hell from my Conditioning Drill on Wednesday but I think the workout went relatively okay.
Deadlift Warm-ups:
Hip Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
Deadlift Work Sets::
475 x 3
475 x 3
475 x 2
475 x 2
485 x 1
Next week I will begin a run at SDT on this. The NB is going to be 475 x 3 x 2.
Video:
I have a video of me, Gopi and Kanishk...Dev and Lorelli will upload theirs separately but this one has the three of doing our pulls. Gopi started a NBV with 185 x 4 x 2. Kanishk did SDT Progression to hit 295 x 8 x 2. Devraj blasted through his old max by hitting 375 x 2 and Lorelli hit 205 x 3 x 2. Anyway, here's my video:
