Big Boy Basics

[Andalite]

nice workouts andalite! How would you suggest someone start doing pistol squats? IE I can kind of do them but balance is my main problem.

I wrote an article on this a while ago. It took me 4-6 months to get them down perfectly: Pistol Squats Progression

One criticism though is your deadlift form usually looks excellent but your form didnt look quite as good as usual, on a few reps it almost looked like your back rounded slightly? I could be wrong though.

My upper back rounds out quite a bit. It's just my lower back is straight. That 445 grinder really pushed this resolve though lol.

Still awesome work with the deadlifts in my opinion that is literally a perfect deadlift workout. You got in 3 good singles spaced around 2 excellent sets of 4. How long did that take btw?

Yes all those singles were around 95% of my max. Plus all the rep work was in the 85-89% range.

The entire workout took me 2-2.5 hours. The Deadlifts in and of themselves took me 1.5-2 hours roughly if I count in warm-up time, mobility drills, etc etc.

 

[Andalite]

SQUAT TRAINING - Mesocycle 24 Week 2

Workout took place on Tuesday. Been very busy with work so haven't had the time to update the journal....

Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
165 lbs x 2 reps
185 lbs x 1 rep
This was awesome. I am going to train this harder from now on.

Front Squats:
245 lbs x 1 rep
255 lbs x 3 reps
285 lbs x 1 rep
I am getting used to this new schedule. Decided to take it easy. I'm gonna be starting a Brad Gillingham type cycle for Front Squats from next week.

Video:

 

[Andalite]

PRESS TRAINING - Mesocycle 24 Week 2

This workout took place on Wednesday.

Overhead Press:
175 lbs x 2 reps
195 lbs x FAIL
175 lbs x 2 reps
175 lbs x 1 rep
The OH Squats from Tuesday's workout really messed up my shoulders. They were incredibly sore and the bar wasn't moving. So, what I am going to do is shift OH Squats to Deadlift Training day or I might just drop them for now. Clearly I am able to maintain strength on them so it's no big deal. Regarding the OHP: next week will be better. My shoulders won't be sore. And given that they were so sore I think I did reasonably well.

Weighted Pull-ups:
BW + 50 lbs x 3 reps
BW + 50 lbs x 4 reps
Last rep on the second set is questionable at best lol...

BodyWeight Pull-ups:
BW x 11 reps
BW x 10 reps
I am going to start doing these again. My goal next week is to take 20 lbs and do 10 reps straight. The gym was about to close so I had to rush through this. I couldn't do my normal rest intervals and that held me back.

Swiss Ball Jackknife Pikes:
BW x 12 reps x 3 sets

My work hours are pretty darn insane. On some days I come back home by 9 pm or even 10 pm. Actually, this is most of the time. So, I have been very very worried about squeezing in a workout on the weekdays. Well, I was contemplating setting up a home gym but the owner of K11 Academy and Five Fitness Clubs; Mr. Kaizzad Capadia has offered to keep the gym open beyond the regular hours of operation just for me. This is really incredible of him and I am very grateful for this.

Video:

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 24 Week 3

This is last night's training. So as usual Saturday nights are Deadlift nights. Got Kanishk, Devraj and me all doing pulls. The only one missing was Bijoy. Hell, even Kaizzad sir turned up just to show off a 340 bench!

Deadlift Warm-ups:
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 3 reps
415 lbs x 1 rep

Deadlift Work Sets:
465 lbs x 1 rep
445 lbs x 4 reps
475 lbs x 1 rep
455 lbs x 3 reps
485 lbs x FAIL
475 lbs x 1 rep
This was pretty insane. I think having this job tires me out so my form wasn't as awesome as I would've liked. Plus, 485 is 98.5% of my max....it would be hard for me to do that after doing so much other stuff in the 90%+ range. That last rep with 475 is what Devraj refers to as my accession into heaven lol...watch the video and you'll see why.

Overhead Squats:
135 lbs x 3 reps
Gym was shutting down and we had to call it quits.

Facepulls:
75 lbs x 15 reps x 3 sets

It was a pretty big day for all of us. Kanishk managed to hit a 315 Deadlift for sets of 2, 3 and 3. Devraj pulled his first ever 315. Devraj's gf pulled a 175. All in all it was a decent session.

Video:

 

[JDid23]

wow bro i love watching your deadlift videos... going to watch that one again before i hit my deadlift day today

btw, i love how the guy held up 2 fingers after you got 2 reps with455

 

[Andalite]

wow bro i love watching your deadlift videos... going to watch that one again before i hit my deadlift day today

Thanks, Josh. Your words are much appreciated

Good luck on your Deadlifts today. I hope you get all your goals!

btw, i love how the guy held up 2 fingers after you got 2 reps with455

Yeah...Ashish wanted me to do 2 more because I had told him I wanted 3-4 reps with 455. He figured I could get 2 more and he was trying to psych me up. He's an awesome guy though.

I'll tell you a funny story.

So a few workouts ago, actually exactly 3 weeks ago: Mesocycle 24 Week 1 of Deadlifts. If you remember, it was the first time I was doing this set-rep progression scheme and the bar was weird for me. Initially the workout kinda went to shit too.

Well, you know how we all have our off days, right? Well...mine was feeling like one of those days but the numbers spoke differently (later).

However, I was trying my very best to focus and calm down (unlike most people who scream and stuff I just need to relax and get in the Zone) so while I was doing this; Ashish came up to me and offered some very valuable information. This isn't new to me but it was EXACTLY what I needed to hear - not what I wanted to but exactly what I NEEDED to hear.

He came up to me and admitted that he doesn't know a whole lot about powerlifting but he can offer me general advice. He said that even while we're practicing and training for our goals, I as a trainee, must be serious and sure of myself and approach every rep of every set in all sincerity. He proceeded to tell me that there are no excuses like "my head wasn't in the game" - thats an unacceptable excuse. I must focus and concentrate on the task at hand and approach the bar like I would in an actual meet.

Like I said: this isn't new information or even all that earth shattering. But, it is exactly what I needed to hear at the time to get my head on straight and I REALLY really appreciate it.

Ashish is my boy lol....he used to be very heavy into martial arts and boxing in Bombay a few years ago. He's been learning some new tricks and he's going to compete later next year in MMA once that scene opens up in India.

 

[JDid23]

Thanks, Josh. Your words are much appreciated

Good luck on your Deadlifts today. I hope you get all your goals!



Yeah...Ashish wanted me to do 2 more because I had told him I wanted 3-4 reps with 455. He figured I could get 2 more and he was trying to psych me up. He's an awesome guy though.

I'll tell you a funny story.

So a few workouts ago, actually exactly 3 weeks ago: Mesocycle 24 Week 1 of Deadlifts. If you remember, it was the first time I was doing this set-rep progression scheme and the bar was weird for me. Initially the workout kinda went to shit too.

Well, you know how we all have our off days, right? Well...mine was feeling like one of those days but the numbers spoke differently (later).

However, I was trying my very best to focus and calm down (unlike most people who scream and stuff I just need to relax and get in the Zone) so while I was doing this; Ashish came up to me and offered some very valuable information. This isn't new to me but it was EXACTLY what I needed to hear - not what I wanted to but exactly what I NEEDED to hear.

He came up to me and admitted that he doesn't know a whole lot about powerlifting but he can offer me general advice. He said that even while we're practicing and training for our goals, I as a trainee, must be serious and sure of myself and approach every rep of every set in all sincerity. He proceeded to tell me that there are no excuses like "my head wasn't in the game" - thats an unacceptable excuse. I must focus and concentrate on the task at hand and approach the bar like I would in an actual meet.

Like I said: this isn't new information or even all that earth shattering. But, it is exactly what I needed to hear at the time to get my head on straight and I REALLY really appreciate it.

Ashish is my boy lol....he used to be very heavy into martial arts and boxing in Bombay a few years ago. He's been learning some new tricks and he's going to compete later next year in MMA once that scene opens up in India.

that advice is is 100% true- if your head isn't in the game you shouldn't be at the gym...

Ashish sounds like a good guy.. would also love to see a vid of the girl doing 175 haha

 

[Andalite]

that advice is is 100% true- if your head isn't in the game you shouldn't be at the gym...

Ashish sounds like a good guy.. would also love to see a vid of the girl doing 175 haha

Ashish is a great trainer. Actually, all the trainers of K11 Fitness Academy are really good. Being that India doesn't really perform well in any international sporting even except for Cricket, these guys know a decent amount about Powerlifting.

Devraj's girl pulled 185 actually

 

[Tblock1]

"Push push push dammit!" Lmao hilarious haha! Great workout andalite impresive work on the overhead squats! I know the first time I did overhead squats I tried to do military press afterwards and failed miserably! Overhead press is very taxing on the shoulders. I have to ask: Are you the strongest guy in that gym? It seems like you are somewhat of a celebrity lol everyone in the gym is watching you! Also that is extremely nice of the owner to keep the gym open for you

 

[Andalite]

"Push push push dammit!" Lmao hilarious haha! Great workout andalite impresive work on the overhead squats! I know the first time I did overhead squats I tried to do military press afterwards and failed miserably! Overhead press is very taxing on the shoulders. I have to ask: Are you the strongest guy in that gym? It seems like you are somewhat of a celebrity lol everyone in the gym is watching you! Also that is extremely nice of the owner to keep the gym open for you

Hahaha....!!!!

I just put up a 185 OH Squat last week and you call my 135 impressive?

And yes, I've had the same issue happen to me: never do OH Squats before OH Presses. Even a day before. It shoots my shoulders to shit.

I am not the strongest guy in that gym at all lol. Those guys who you see - the ones in black are the gym trainers. Don't count them. The other guys and girls are people I train with: Devraj, Bijoy, Kanishk, Kartik and Lorelli. Count me in and you got 5-6 people training at the same time...thats a pretty decent group lol. We're all each others audiences.

Kaizzad is a badass for keeping the gym open for me. Major props to him. This is his Academy's FB Page: Welcome to Facebook