Big Boy Basics

[Andalite]

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

Yes. Maybe later. Actually, I forgot to mention this....

505 would've been a good lift. Except I became a homo. I kept thinking "Just give up...today isn't a good day"

Blah....Stupidity at it's ultimate.

This week has been a hell hole for me in terms of shit happening in my life however that was a pathetic excuse.

After The Singles Scene is done I might do that. But I will most probably work within a weight range and own it....I don't like rackpulls very much. Some people can really benefit from them. For me, I will always end up pulling lighter weights with rackpulls. It's weird but at the same time it's not. You see...at that point - around the knee is when the weight is furthest from your body so you have the least leverage - which is why rack pulls are a great exercise. But they would only help if I am able to lift a heavier weight on them. Otherwise it's the same as just doing a regular DL. You know what I mean? Let me see....I always keep my options open...you know that. Right now we have another 2-3 weeks of The Singles Scene left.

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 25 Week 4

It's been one hell of a week.....I'm gonna post all 4 workouts and the new template one by one.

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 @ 92%
475 lbs @ 96%
495 lbs @ 100%
475 lbs @ 96%
485 lbs @ 98%
Average Weight = 477 lbs
Average Intensity = 96%
Very good session.

Dips:
BW x 20 reps
wowzer lol...

Video:

 

[Andalite]

BACK TRAINING - Mesocycle 25 Week 2

This took place on Sunday....

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

Dumbbell Rows:
140 lbs x 5 reps x 3 sets

Cable Rows:
120 lbs x 13 reps x 3 sets

Video:

 

[Andalite]

SQUAT TRAINING - Mesocycle 25 Week 4

This was Tuesday's workout. I had 45 minutes to train.

Front Squats:
275 lbs x 2 reps
295 lbs x 1 rep
275 lbs x 3 reps
275 lbs x 2 reps
275 lbs x 2 reps
285 lbs x 1 rep
I'm not continuing with Brad Gillingham's cycle. I'm going to be training by feel from here on out.

Video:

 

[Andalite]

FULL BODY TRAINING - Mesocycle 25 Week 4

Yesterday's session.

Back Squats:
275 lbs x 4 reps
275 lbs x 4 reps
315 lbs x 3 reps
Progression on this is gonna be slow and steady. It's not a priority lift but I am going to work a little harder at it.

Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 11 reps
BW x 12 reps
Total = 45 reps

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

Video:

 

[Andalite]

New Template

The new template is going to be similar to this one. I'll be brief.

Saturday: Deadlift Training
I'll be doing my usual Deadlifts, Pistol Squats and Core Training on this day.

Sunday: Upper Body Training
I'll start with Overhead Presses, graduate onto Weighted Pull-ups, Dumbbell Rows, Cable Rows and Core Training.

Tuesday: Squat Training
Front Squats, Front Squats and more Front Squats. That and Core Training.

Wednesday: Full Body Training
Back Squats - I'm slowly getting into this. I'll be keeping the volume low and build on it with time. Unilateral OHP, Bodyweight Pull-ups and Core Training.

This will start from this coming Saturday

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 26 Week 1

The most difficult week of The Singles Scene....

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 @ 92%
475 @ 96%
495 @ 100%
465 @ 94%
475 @ 96%
475 x 0
455 @ 92%
455 @ 92%
455 @ 92%
455 @ 92%
465 @ 94%
Average Weight = 465 lbs
Average Intensity = 94%
Very good session. 495 was more difficult than last time. Those 4 singles with 455 are actually 2x2 sets because I was running out of time. On the whole it was an awesome session and having Kaizzad and Sheru with Devraj and Lorelli out there was just wonderful.

Standing Crunches on the Lat Pulldown Machine:
77.5 lbs x 12 reps x 3 sets

Video:

 

[Andalite]

PRESS TRAINING - Mesocycle 26 Week 1

This is LAST Sunday's training....I know I've been busy as hell this past week and I wanted to

Overhead Press:
165 lbs x 4 reps
175 lbs x 1 rep
175 lbs x 1 rep
155 lbs x 5 reps

Weighted Pull-ups:
+35 lbs x 7 reps
+35 lbs x 7 reps
+35 lbs x 6 reps
+35 lbs x 6 reps
Total = 26 reps

Next update to follow. Too lazy to upload these videos....

 

[Andalite]

FULL BODY TRAINING - Mesocycle 26 Week 1

Last week was hell at work. I worked 14-16 hours for 4 days straight. I'm not bitching. I'm just giving excuses for not updating this log in a week!!!

Well, the bad news doesn't stop here. Last week I couldn't workout 4 times. I went in on Wednesday just to do some basic stuff because I had 45 minutes to train before the gym closed.

Front Squats:
275 lbs x 1 rep
Decided to stop here.

Pull-ups:
12 + 11 + 11 + 12 = 46 reps
Awesomeness

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 26 Week 2

This is Saturday's workout.

Last week of The Singles Scene....

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 @ 92%
475 @ 96%
495 @ 100%
Average Weight = 475 lbs
Average Intensity = 96%
Great workout. 495 was the smoothest EVER. It was really wonderful to have so many strong people there with me: Kanishk, Devraj, Lorelli, Rahul..and ofcourse Sheru!!! I'm going to be doing Banded Deadlifts from next week onwards....Eric's orders and I am excited!!!

Pistol Squats:
+50 lbs x 3 reps
+50 lbs x 4 reps
+50 lbs x 3 reps
+50 lbs x 4 reps
What an awesome start to this!

Video: