Big Boy Basics

[Andalite]

Press Training
Mesocycle 20 - Week 3​

Beginning Thoughts:

This is yesterday's training.​

Workout:

Banded Overhead Press:
155 lbs x 2 reps x 4 sets
165 lbs x 1 rep

Dumbbell Rows:
120 lbs x 7 reps
120 lbs x 9 reps
120 lbs x 11 reps

Unilateral Overhead Press:
70 lbs x 5 reps x 3 sets

Cable Rows:
180 lbs x 12 reps x 3 sets

Jackknife Pikes on a Swiss Ball:
BW x 10 reps x 3 sets

Side Lateral Raises:
15 lbs x 10 reps x 3 sets

supset with

Inverted Rows:
BW x 10 reps x 3 sets​

Videos:

Banded Overhead Press, Dumbbell Rows, Unilateral Overhead Press, Side Lateral Raises and Inverted Rows:
​

Overall Impression:

Ate like a beast last night. We went to bowl and it was my third time bowling ever....I scored an average of 110. Hmmm...Not that awesome but not that bad for my third time ever, right?

Hope everyone's had a good weekend!​

 

[Andalite]

Squat Training
Mesocycle 20 - Week 3​

Beginning Thoughts:

I am such a genius: I forgot to bring my camera on the one day I really should have. How awesome!​

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
295 lbs x 1 rep
315 lbs x 1 rep
Wow...I am so psyched about a 315 Front Squat!!!! Next week I got to repeat something like this and I might hit 315 again so I will definitely record the lift.

Weird Ab Exercise:
BW x 7 reps x 3 sets

Grip Training:
Walmart Gripper = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 1 rep x 1 set
HG 150 = 2 reps x 2 sets
Hand Extensions = 2 bands x 20 reps x 3 sets
My left hand was hurting a lot. I dunno why though...just some muscular pain. It'll go hopefully. ​

Videos:

Check back next week...​

Overall Impression:

Hell week is about to begin. I hope everyone had a good weekend and thanks for reading!!!​

 

[Tblock1]

Squat Training
Mesocycle 20 - Week 3​

Beginning Thoughts:

I am such a genius: I forgot to bring my camera on the one day I really should have. How awesome! ​

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
295 lbs x 1 rep
315 lbs x 1 rep
Wow...I am so psyched about a 315 Front Squat!!!! Next week I got to repeat something like this and I might hit 315 again so I will definitely record the lift.

Weird Ab Exercise:
BW x 7 reps x 3 sets

Grip Training:
Walmart Gripper = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 1 rep x 1 set
HG 150 = 2 reps x 2 sets
Hand Extensions = 2 bands x 20 reps x 3 sets
My left hand was hurting a lot. I dunno why though...just some muscular pain. It'll go hopefully. ​

Videos:

Check back next week...​

Overall Impression:

Hell week is about to begin. I hope everyone had a good weekend and thanks for reading!!!​

Lies!!!! The 315 front squat didn't happen you are clearly making it up

 

[Andalite]

hhahahahhahahahahhahahahhahahahahaha

 

[Andalite]

Deadlift Training
Mesocycle 20 - Week 4​

Beginning Thoughts:

Was running on 4 hours of sleep. I had a miserable week. Tuesday was a massive Accounting exam. Wednesday was a 5 page paper on comparing Mary Daly and Stanley Hauerwas on a religious basis. Thursday (today) was me writing a 15 page report for my Business Capstone Seminar class. It was supposed to be a group project but you know it goes with groups...To top it off, I have a 4 page report on a historical review of King Louis XIV through Monsesquieu's "Persian Letters"...

So..running on 4 hours of sleep this is what went down:​

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 2 reps
415 lbs x 2 reps

Deadlift Singles @ > 90% of 1RM:
455 lbs @ 96%
480 lbs @ 101%
500 lbs @ 105%
Summary:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Week 3 = 10 Singles = Average Weight @ 451.5 lbs
Week 4 = 3 Singles = Average Weight @ 476.7 lbs
Finally got 500 lbs!!! My friends rib on me calling me a "Jiggly". When you watch the 500 clip you guys will see why they call me that.....there is not one molecule (literally) of fat on my body which does not uncontrollably jiggle when I Deadlift this heavy!!! ahhaa...all in all I'm please with this workout. The last time I ran a 4 week singles cycle ended on December 18th. I set a new relative max on Deadlifts at the time of 475 lbs. So in roughly 4 months or 16 weeks I've gained 25 lbs. That roughly 1.5625 lbs per week. As always, major props to Eric Troy from Ground Up Strength for his guidance and help. The next goal for Deadlifts is to chase 525 lbs.

Pistol Squats:
3 + 5 = 8 reps
I need to do these more often because I've really lost practice.

Weird Ab Exercise:
BW x 5 reps x 2 sets

Cable Wood-Chops:
32.5 lbs x 12 reps x 3 sets

Hand Extensions:
2 bands x 20 reps x 3 sets​

Videos:

Deadlifts, Pistol Squats and Core Training:
​

Overall Impression:

I hope everyone's had a good week.

Thanks for reading and I hope y'all have a great Friday!! ​

 

[Andalite]

In my last Deadlift workout I wrote out percentages greater than 100% of my max. This is NOT to indicate to people that The Singles Scene prescribes this. I wrote 101% and 105% for myself for me to gauge my own progress. If you want to know how to run the Singles Scene Cycle for yourself, click on the link.

So please, whoever reads this, don't think that this was a max out session or get confused by the 101% and 105%. Those are milestones for me and not part of the cycle.

 

[JDid23]

500 baby!!!!!!!!!!!!!!!!!!!!!!!!!! mazel tov!

 

[ExtraMile]

congrats on hittin 500

 

[Andalite]

Thanks, guys. Sorry I haven't been around for the last week. As you can tell, I have been living in hell lol!

 

[Tblock1]

I knew you had 500 in you! Damn I have noticed you shake a ton when you are deadlifting!
525 up next