Big Boy Basics

[ghettostudmuffin]

Ya it can be hard after a lifter has achieved a decent base of size.

Indicators I look for at that point are forearm thickness and the general development of the glutes and legs.

There are alot of guys walking around 175-205lbs with solid upper body development, but they almost always lack proportionate lower body development.

 

[Andalite]

FULL BODY TRAINING - Mesocycle 25 Week 2

This is Sunday's training...

Pistol Squats:
+50 lbs x 3 reps
Knees felt weird. You know....Pistol Squats are difficult lol..

Weighted Pull-ups:
+35 lbs x 6 reps
+35 lbs x 5 reps
+35 lbs x 5 reps
+35 lbs x 5 reps

Video:

 

[Andalite]

Ya it can be hard after a lifter has achieved a decent base of size.

Indicators I look for at that point are forearm thickness and the general development of the glutes and legs.

There are alot of guys walking around 175-205lbs with solid upper body development, but they almost always lack proportionate lower body development.

I agree but you also have to count the back. The back speaks volumes of one's training IMO.

 

[Andalite]

SQUAT TRAINING - Mesocycle 25 Week 3

Playing catch-up with my log lol....

Front Squats:
295 lbs x 1 rep @ 92.5%
265 lbs x 3 reps x 5 sets @ 82.5%
Pretty darn difficult!

Called it a day on Monday...too late to the gym to do anything more..

Video:

 

[Andalite]

PRESS TRAINING - Mesocycle 25 Week 2

Tuesday's workout....So I went into the gym not wanting to train. I was just too exhausted from work.

BUT, I went in anyway and I decided to do a circuit. Overhead Press @ 165, Pull-ups @ BW and Unilateral OHP @ 65. I am not going to group the exercises together but keep in mind that each set is part of the circuit. The video has all 4 circuits.

Overhead Press:
165 lbs x 5 reps
165 lbs x 4 reps
165 lbs x 3 reps
165 lbs x 2 reps
Total Reps = 14

BodyWeight Pull-ups:
10 reps
11 reps
10 reps
10 reps
Total Reps = 41

Unilateral Overhead Press:
65 lbs x 5 reps
65 lbs x 5 reps
65 lbs x 5 reps
65 lbs x 5 reps
Total Reps = 20

Front Planks:
BW x 60 seconds x 3 sets

Video:

 

[JDid23]

nice pressing andalite! how's everything?

 

[Tblock1]

great man that looks like a fun workout with the circuit and all

 

[Andalite]

Josh: how are you? Enjoying college I take it?

Trevor: Thank you

 

[Andalite]

DEADLIFT, BACK, SQUAT and PRESS Training - Mesocycle 25 Week 3

This has been an emotional roller-coaster of a week for me.....I'm sorry for taking so long to update this but shit happens I guess.

I'll start with Deadlift Training:

DEADLIFT TRAINING

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
425 lbs x 2 reps

Deadlift Work Sets:
455 lbs x 2 reps @ 92%
495 lbs x 1 rep @ 100% <<-- Relative Max for this training session
505 lbs x FAIL
505 lbs x FAIL
475 lbs x 1 rep @ 96%
475 lbs x FAIL
Called it quits. My mind was playing games with me. Also, I was an idiot for doing thoracic extensions of a barbell. My back is in pain till today. So stupid of me!
Anyway:
Average Weight = 470 lbs
Average Intensity = 94.9%

Pistol Squats:
40 lbs x 3 reps x 3 sets

I'll post all videos at the end..This is it. Up next, Back...

BACK TRAINING

Weighted Pull-ups:
+35 lbs x 6 + 6 + 5 + 5 + 4 + 4 = 30 reps

Dumbbell Rows:
140 lbs x 6 + 7 + 8 = 21 reps

Zavickas Press:
135 lbs x 5 reps
145 lbs x 3 reps
145 lbs x 2 reps
You guys absolutely HAVE to give this exercise a shot.

Cable Rows:
120 lbs x 12 reps x 3 sets
100 lbs x 15 reps

Side Planks:
BW x 30 seconds x 2 sets

Monday brought: Squats...

SQUAT TRAINING:

Front Squats:
305 lbs x 1 rep @ 97%
265 lbs x 3 reps x 5 sets @ 82.5%
I am going to be ditching this Gillingham cycle. Fuck this. I am just going to go by feel on Front Squats from here on out. What I will be doing is somewhat structured though. I will try for a relative max every session. Then I will take 90% of that work upwards from there. Singles, Doubles, Triples, whatever. I will do a decent amount of work in that range.

Back Squats:
275 lbs x 3 reps x 5 sets
315 lbs x 1 rep
I need to learn to squat properly. So what I will be doing is SDT Progression on this. I will start with a low base volume and work from there.

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

Plate Pinches:
2 plates of 10 lbs each x 30 seconds x 2 sets
This practice of 30 second holds will be stopped as per Joe's instructions. It is time to hold for ~10 seconds with heavier weight.

Lastly, on Tuesday...

PRESS TRAINING

Bench Press:
185 lbs x 6 reps
195 lbs x 6 reps
205 lbs x 3 reps
215 lbs x 1 rep
185 lbs x 6 reps
Called it quits.

I am going to stop working out 4 days in a row. From next Mesocycle, my template is going to be revised. I need to sit and think about some of my exercise groupings but other than that I am set.

Videos....First, Deadlift Training:


Next...the rest of the week all put together neatly:

 

[Tblock1]

it might be to your advantage to do some really heavy rack lockouts....on both 495 and 505 that seemed to be your sticking point just above the knees