Big Boy Basics

[Andalite]

yes! Now I have finished school I dont work to a 7 day week at all. Most days Im not even sure what day it is until I ask someone or look on a calender lol. Your muscles dont know if its sunday or friday only your mind does. I train a muscle or whatever and sometiems I take the next day off, sometimes I train the day after, sometimes I take 2 days off, depends how I feel, how sore I am and if I think I should just do cardio the next day instead of lifting. Not even sure how many times a week I train right now, I think its 2, 3 or 4.

When I go back to school though I will be forced to go back to the mon/wed/fri schedule or something similar...

I hear ya!!!!

After I get my home gym set up this is EXACTLY what I'm gonna do!!!!

 

[Andalite]

BACK TRAINING - Mesocycle 24 Week 1

I've been very lazy. The first week of my job has been insanely long in terms of work hours. I'm in the process of setting up my home gym. Additionally, this workout was from this past Wednesday - the 11th of August which was Day 1 of my new job.

Weighted Pull-ups:
BW + 50 lbs x 2 reps x 2 sets

Dumbbell Rows:
120 lbs x 4 reps
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 6 reps
No straps!!!! This was with just my hands and chalk!!! I'm so pleased!!!!

Seated Cable Rows:
120 lbs x 8 reps
130 lbs x 8 reps
140 lbs x 8 reps

Facepulls:
75 lbs x 15 reps x 2 sets

Dumbbell Windmills:
35 lbs x 10 reps x 3 sets

Lat Pulldown Crunches:
75 lbs x 12 reps x 3 sets

Hammer Curls:
50 lbs x 8 reps

No videos but I'll take some this weekend when I do those rows again. Hopefully I will have gotten stronger.

I'm gonna be changing the layout of my training for now. No 8 day rotation. Simple 4 workouts per week.

Saturday is gonna be Deadlifts, Pistol Squats, some pullthroughs and core work. This is gonna be a long training session and volume on pistols and pressing will build over time.

Sunday is gonna be Weighted Pull-ups, Dumbbell Rows, some pressing, more row work and then core training. The volume will increase with time.

Monday is gonna be an off day. I will probably do grip training with the grippers on this day.

Tuesday is gonna be a Squat training session - I'm probably just gonna have time to do Front Squats and Back Squats with core work for now. Simple and basic. Work up to a relative max for the day and then play with 90%+ weights for sets and reps.

Wednesday is gonna be a Press training session - I'm only going to have time to do OHP, Weighted Pull-ups and some core work. This is fine for now. Some unilateral pressing will be done on Sunday...that or CGBP depending on how much time I have.

Thursday and Friday will be off days so that I am healthy for Saturday.

Lets see how this works....some exercises will be swapped around from time to time but for now this is how it's gonna be.

 

[ExtraMile]

wow thats nothing andalite! I dont know if you saw in my log a while back but I decided to track a day....I ate no more than an average day, and counted 5100 calories, with 220 g fat, 240 g protein

240g of protein in a 5100kcal diet is pretty poor bro. 5100kcal diet and I would be expecting 350g+ of protein... Good job on getting that many cals in though lol.

I can understand being an ecto and stuffing your face to gain weight but I would drop some of that fat, high fat is great for bulking but 220g a day damn...

andalite: quick Q, how come you are using wrist wraps for your presses?

 

[Tblock1]

240g of protein in a 5100kcal diet is pretty poor bro. 5100kcal diet and I would be expecting 350g+ of protein... Good job on getting that many cals in though lol.

I can understand being an ecto and stuffing your face to gain weight but I would drop some of that fat, high fat is great for bulking but 220g a day damn...

andalite: quick Q, how come you are using wrist wraps for your presses?

Yeah I'd have to agree man 240 g for 5100 is definitely poor. The reason is probably that I had a lot of pizza that day which is high in fat and lower in protein. I'd say in general though my diet is lower now, not quite 5000 anymore. Protein is my big weakness though. I'll never go over 1.5x bw I dont think you need that much but I dont think I have been even getting that lately.

Andalite: Good stuff hope the new routine and job works out for you

 

[Andalite]

andalite: quick Q, how come you are using wrist wraps for your presses?

I always use wrist wraps for my presses.

I'll never go over 1.5x bw I dont think you need that much but I dont think I have been even getting that lately.

Andalite: Good stuff hope the new routine and job works out for you

I weigh 195. I consume 300g of protein minimum. Thats a 1.5 ratio....

It's not a new routine: it's a rearranged template. I do hope the job works out for me though.

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 24 Week 2

This is yesterday's training....I went in late in the evening on a Saturday. Was feeling kinda meh going into the training session. But, Kanishk, Devraj and his gf made the session end up being quite productive.

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 1 rep

Deadlift Work Sets:
465 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
445 lbs x 4 reps
475 lbs x 1 rep
This destroyed me. The last rep on 445 was the longest rep I've ever done in my life.

Front Squats:
255 lbs x 2 reps x 3 sets
I did this for practice. Felt strong.

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

Hand Extensions:
2 bands x 25 reps x 2 sets
What a burn!!!

Video of Deadlifts and Front Squats:

 

[JDid23]

great job bro. seeing your deadlift effort today makes me want to hit deadlifts so hard, but i guess i'll have to wait until next session.

 

[Andalite]

great job bro. seeing your deadlift effort today makes me want to hit deadlifts so hard, but i guess i'll have to wait until next session.

Thanks, Josh. This has made my day

 

[Andalite]

FULL BODY TRAINING - Mesocycle 24 Week 2

This is today's workout. I can't believe the weekend is over!

Pistol Squats:
10 + 10 = 20 reps
Decent...

Weighted Pull-ups:
BW + 50 lbs x 3 reps x 3 sets
Difficult

Dumbbell Rows:
140 lbs x 5 reps
140 lbs x 6 reps
140 lbs x 5 reps
Difficult. Not wearing straps on this makes it 10000x harder lol.

Unilateral Overhead Press:
65 lbs x 6 reps x 2 sets
Good place to start at.

Front Planks:
BW x 90 seconds x 1 set
This is the front plank during which for the first 45 seconds I have my right arm and left foot off the ground elevated parallel to the floor and then for the last 45 seconds I have my left arm and right foot off the ground elevated parallel to the floor. This killed me. I was trembling all over.

Video:

 

[Tblock1]

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.

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.

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?

 

[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

 

[Tblock1]

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

Oh I was talking about your 185x1 overhead squat not the 135 one Kaizzad is one big dude props to him! Job still keeping you out late?

 

[Andalite]

Oh I was talking about your 185x1 overhead squat not the 135 one Kaizzad is one big dude props to him! Job still keeping you out late?

Ah ok...

Kaizzad is massive lol...

Job is definitely keeping me late.

I leave for work at 9-9:15 am. The train ride is 40-45 minutes.

I leave office at 8-8:15 pm. The train ride back is the same 40-45 minutes.

On some days I'll be at the office till 9. On these days I have to call Kaizzad 2 hours in advance, warn him and the gym will be kept open till whenever I get done. The only condition is that I reach the gym by 10:30 pm at the latest.

I have yet to take him up on his promise but even if he decides that its too expensive to keep the gym open for someone like me lol, I'll just set up a home gym for the weekdays. But, I do hope he does keep it open for me. Well, I firstly hope I never have to stay at the office till that late but if I do encounter this misfortune, I do hope he keeps the gym open for me because I like working out at Five Fitness. It's a great atmosphere in general. Very very lifter friendly

 

[Andalite]

FULL BODY TRAINING - Mesocycle 24 Week 2

I can't believe it's been a week since my last update. Well, this is last Sunday's workout.

Pistol Squats:
+20 lbs x 3 reps x 2 sets
+30 lbs x 3 reps
+40 lbs x 3 reps
+50 lbs x 3 reps x 2 sets
+40 lbs x 4 reps
This destroyed me. I am going to stop chasing reps and go after weight.

Weighted Pull-ups:
+50 lbs x 3 reps
+60 lbs x 1 rep
+60 lbs x 1 rep
+50 lbs x 3 reps
Meh....

Dumbbell Rows:
140 lbs x 5 reps
140 lbs x 3 reps
140 lbs x 3 reps
140 lbs x 4 reps
Calluses torn but decided against using straps.

Cable Rows:
120 lbs x 10 reps
130 lbs x 10 reps
130 lbs x 10 reps

Lat Pull-down Crunches:
75 lbs x 20 reps

Video:

 

[Andalite]

SQUAT TRAINING - Mesocycle 24 Week 3

This is Tuesday's session...

Front Squats:
285 lbs x 1 rep @ 90%
245 lbs x 5 reps x 3 sets @ 78%
Using a modified version of Brad Gillingham's Squat Cycle.

Back Squats:
315 lbs x 2 reps
275 lbs x 7 reps

Supine GHRs:
BW x 12 reps x 3 sets

Russian Twists:
25 lbs x 10 reps x 5 sets

Dumbbell Static Holds:
120 lbs x 30 seconds
120 lbs x 30 seconds
120 lbs x 35 seconds
Really need to work on this.

Video:

 

[Andalite]

PRESS TRAINING - Mesocycle 24 Week 3

This is Wednesday's training. Kaizzad sir is really awesome. He kept the gym open specially for us to finish our training. I had work till 9 pm so by the time I got to the gym it was 10 and the gym was scheduled to close in an hour. Thankfully Kaizzad sir allowed us to hang around and train

Overhead Press:
165 lbs x 4 reps x 4 sets
I don't think I've ever done this much volume at such a heavy weight. This is 89.8% of my max.

BodyWeight Pull-ups:
10 + 10 + 9 = 29
I am going to get back into the habit of doing these.

Short workout.

Video:

 

[ExtraMile]

andalite how tall are you?

 

[Tblock1]

great work! Those were some great pistol squats and your overhead pressing was good too

 

[Andalite]

andalite how tall are you?

I'm a short 5'7. Why do you ask, bro?

 

[Andalite]

great work! Those were some great pistol squats and your overhead pressing was good too

Thanks Trevor. I hope this week work doesn't kill me.

 

[ExtraMile]

I'm a short 5'7. Why do you ask, bro?

I just wondered, I thought you were like 5'11 but then I thought I dont think you have ever said...

Im 5'7 too but my dad is 6 foot? Im hoping I will grow a bit more lol 5'10 would be ideal...

 

[Andalite]

I just wondered, I thought you were like 5'11 but then I thought I dont think you have ever said...

Im 5'7 too but my dad is 6 foot? Im hoping I will grow a bit more lol 5'10 would be ideal...

Nah I'm not 5'11 lol.....

My Dad is 5'2 and my mom's 5'0 on the dot lol. I'm the tallest and largest one in my family. Literally. My Dad weighs like 135 lbs at best. My mom weighs like 115 or something. Then you have me: 5'7 @ 202 lbs. LOL!!!!!

 

[Tblock1]

Nah I'm not 5'11 lol.....

My Dad is 5'2 and my mom's 5'0 on the dot lol. I'm the tallest and largest one in my family. Literally. My Dad weighs like 135 lbs at best. My mom weighs like 115 or something. Then you have me: 5'7 @ 202 lbs. LOL!!!!!

Fatty

 

[Andalite]

Fatty

Damn right!!!!!

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 24 Week 4

Deload workout from Saturday night.

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 2 reps

Deadlift Work Sets:
465 lbs x 2 reps
475 lbs x 2 reps
Very cool. I am very very pleased with this.

Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps
This is hard on the shoulders...

Dumbbell Windmills:
35 lbs x 10 reps x 4 sets
My shoulder felt so weird in this. Bad choice of exercise.

Facepulls:
75 lbs x 15 reps x 4 sets
I was worried about shoulder stability.

Video for today:

 

[the_alcatraz]

Bro, your deadlifts are solid. Real solid.

 

[Andalite]

Bro, your deadlifts are solid. Real solid.

Thanks. It was a deload session. I have yet to update my log with Sunday's training! Arg...lol

 

[the_alcatraz]

Thanks. It was a deload session. I have yet to update my log with Sunday's training! Arg...lol

I'm loving this log bro...hopefully I can start my new log in a few weeks

 

[Andalite]

I'm loving this log bro...hopefully I can start my new log in a few weeks

thanks!

 

[Andalite]

FULL BODY TRAINING - Mesocycle 24 Week 4

This is Sunday's training.

Pistol Squats:
+20 lbs x 3 reps x 2 sets
+30 lbs x 4 reps
+40 lbs x 5 reps
+50 lbs x 3 reps
+60 lbs x 3 reps
+70 lbs x 1 rep
+50 lbs x 3 reps
This killed me.

Weighted Pull-ups:
+50 lbs x 4 reps
+50 lbs x 2 reps

Dumbbell Rows:
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 4 reps
My calluses were all torn up from Deadlifting but I refused to wear my straps.

Cable Rows:
120 lbs x 10 reps x 3 sets

Video:

 

[ghettostudmuffin]

Excellent.

Only thing I would add is when the barbell on your deadlift hits knee level squeeze your ass hard and push your hips forward more.

Other than that really solid lifting man.

 

[Andalite]

Excellent.

Only thing I would add is when the barbell on your deadlift hits knee level squeeze your ass hard and push your hips forward more.

Other than that really solid lifting man.

Thanks and that is exactly what I am trying to do, buddy.

 

[Andalite]

SQUAT TRAINING - Mesocycle 24 Week 4

I worked on 4 days straight.
Last Saturday = Deadlifts
Sunday = Full Body with Pistols, pulls, etc.
Monday = Squat Training
Tuesday = Press Training

This is the Squat workout...

Front Squats:
295 lbs x 1 rep @ 92.5%
255 lbs x 3 reps x 3 sets @ 81%
255 lbs x 6 reps @ 81%
That last set was a killer.

Back Squats:
275 lbs x 4 reps
315 lbs x 3 reps
275 lbs x 7 reps
Tried really hard to not do the butt wink. I hate back squats.

Supine GHR:
BW x 12 reps x 3 sets

Swiss Ball Jackknife Pikes:
BW x 12 reps x 2 sets

Video:

 

[Andalite]

PRESS TRAINING - Mesocycle 24 Week 4

This workout took place on Tuesday.

Overhead Press:
165 lbs x 5 reps x 3 sets
This was damn difficult!

Close Grip Bench Press:
185 lbs x 8 reps x 2 sets

BodyWeight Pull-ups:
10 + 10 + 11 + 10 + 10 + 9 + 8 + 7
TOTAL = 75 REPS
This killed me.

Video:

 

[Tblock1]

fantastic overhead pressing man!

 

[Andalite]

fantastic overhead pressing man!

Thanks buddy

 

[Andalite]

Ground Up Strength members in India:

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 25 Week 1

This is what happened on Saturday.

Firstly, Friday was a difficult day because I had a fever and a slight throat ache. Later that evening it developed into a cough. On Saturday I felt ok all day..just a little meh but I shrugged it off thinking it wasn't a big deal - especially since the fever had left. Well, I worked out @ 8 pm and I took a 2 hour nap from 5 to 7. When I woke up at 7 pm I had a pretty nasty cough but I figured it wasn't a big deal. Big Mistake on my part.

The goal was to start Singles Scene and do 7 reps with a minimum of 90% of my max after working up to a relative max for that day.

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:
465 lbs x 1 rep @ 93%
465 lbs x 1 rep @ 93%
500 lbs x FAIL
475 lbs x 1 rep @ 95%
465 lbs x 1 rep @ 93%
455 lbs x 1 rep @ 91%
455 lbs x 1 rep @ 91%
465 lbs x 1 rep @ 93%

Damn this was hard. Because of that cough I just couldn't keep my core tight and everything felt "off". I should've done the smart thing and gone home but I just grinded through it. Y'all can see that on almost all the reps the lockout was an issue but I just stuck through it like a bull lol.

So the plan is that next week will be a repeat of this workout. Hopefully this week will be good to me and I won't go in to the gym next Saturday feeling like this.

Video:

 

[ghettostudmuffin]

I have to say for your look and size you are quite strong man.

What are your stats? Height and weight?

I was watching your back squats vid and a couple things stuck out at me:

Imo, you are riding the bar too high on your traps for an athletic style squat. I would see if you can drop the bar an inch or 2 even if it means taking a thumbless grip on the bar.

Second, on the reps that you really have to dig deep for try to push your elbows forward. This will pull your chest up and forward and work to counter-act excessive lean.

Other than those 2 minor details I think your squat form looks very good.

Keep up the great work man.

 

[Andalite]

I have to say for your look and size you are quite strong man.

What are your stats? Height and weight?

Thanks. I'm 5'7 @ 202 or something whereabouts 200-210 right now. Though I wouldn't be surprised if I weighed myself and I was at 195 lol....I don't know where I am right now. I know I'm not above 210 because my waist is the same (I did measure that yesterday).

I was watching your back squats vid and a couple things stuck out at me:

Imo, you are riding the bar too high on your traps for an athletic style squat. I would see if you can drop the bar an inch or 2 even if it means taking a thumbless grip on the bar.

I actually prefer a thumbless grip on the bar. I will try to drop the bar down an inch or two but with my shoulder history I don't think it is going to happen. Doing back squats hurts my shoulders too much in the first place and dropping the bar will only make it worse I am afraid. But, I will give it a shot tonight (Squat Training).

Second, on the reps that you really have to dig deep for try to push your elbows forward. This will pull your chest up and forward and work to counter-act excessive lean.

Other than those 2 minor details I think your squat form looks very good.

Keep up the great work man.

Thanks. To be honest though: I hate the back squat and it isn't one of my core lifts at all. However, I do want to improve it and I appreciate your tips. Like I said earlier: I don't know if my shoulders will feel comfortable with the lower bar positioning but I will give it a shot.

The digging deep down thingy: that is something I can definitely focus a lot more on

 

[Andalite]

FULL BODY TRAINING - Mesocycle 25 Week 1

This is yesterday's training.

Pistol Squats:
+50 lbs x 3 reps
+60 lbs x 3 reps
+50 lbs x 4 reps
+50 lbs x 5 reps
I am probably gonna look into buying some chains so that I can do these more easily.

Weighted Pull-ups:
+35 lbs x 4 reps
+35 lbs x 6 reps
+35 lbs x 7 reps
+35 lbs x 4 reps
I'm gonna work on adding reps to this over the next 4 weeks.

Front Planks:
BW x 60 seconds x 3 sets

Video:

 

[Tblock1]

wait so with chains how would you attach the weight? the way you are doing it seems like a pretty good way of doing things because your body has to balance the weights

 

[ghettostudmuffin]

I'm curious about your shoulders. Can you describe how they hurt or what specifically about the back squat hurts them?

For me the squat is king of all lifts. It's good to see you do them even if they seem to cause you some trouble. With an athletic squat you can use a wide thumbless grip so there's less stretching/straining of the shoulder/chest. I mean really wide so long as you can retain your upper back arch.

 

[Andalite]

wait so with chains how would you attach the weight? the way you are doing it seems like a pretty good way of doing things because your body has to balance the weights

With chains I would simply put the chains on me and use lighter dumbbells in my hands. So picture 50 lbs of chains wrapped around my torso and 10 lbs dumbbells in my hands. I don't like holding heavy dumbbells in my hands: its difficult to hold them up....say I was to take 100lbs, how would I hold that up? 50 lbs per hand lol?

 

[Andalite]

I'm curious about your shoulders. Can you describe how they hurt or what specifically about the back squat hurts them?

For me the squat is king of all lifts. It's good to see you do them even if they seem to cause you some trouble. With an athletic squat you can use a wide thumbless grip so there's less stretching/straining of the shoulder/chest. I mean really wide so long as you can retain your upper back arch.

I suffer from genetically lose shoulder joints. They're highly prone to excruticuingly painful dislocations actually. Thats why you'll always find me doing more pulling movements versus pushing movements. I also focus more on overhead pressing instead of bench work.

My key lifts are:
Deadlifts
Overhead Press
Front Squats
Weighted Pull-ups
Pistol Squats
Unilateral Overhead Press
Overhead Squats

I do Back Squats but not that often. But, I don't like having to choose between front and back so in order not to limit myself one way or another I just do them both and I am putting my heart into back squats as well

 

[Andalite]

SQUAT TRAINING - Mesocycle 25 Week 1

This happened last night. It was one of those nights.....I went in late and Kaizzad was awesome enough to keep the gym open for me extra time.

Front Squats:
285 lbs x 1 rep @ 90%
255 lbs x 5 reps x 3 sets @ 81%
My legs were torched. Firstly I was sore as hell from Sunday's Pistol Squats and then I did this.

Back Squats:
315 lbs x 1 rep
I think my form is improving slowly.

Swiss Ball Jackknife Pikes:
BW x 12 reps x 2 sets

Video:

 

[ghettostudmuffin]

I don't want to come off as mr. nitpick every time I see your back squat, but I have to comment in hopes it will help your form.

Your descent looks good and everything looks good as you rise up until you are hitting the sticking point. At this point you really need to work on keeping the shoulder blades retracted tight and getting the chest up.

With the coaching I've been getting and having tested my max a couple weeks ago I definitely can see what happens if the upper back tightness is not maintained enough.

If your upper back is rounding over with 315 imagine what would happen with 400. Keeping the upper back arched is paramount. Before the national level and former 242lbs class champ helped me get my squat form back because of patella troubles I tested my squat max and even though I got the weight up I lost the upper back arch coming up like you did and I was lucky I didn't bomb out.

Get the upper back really tight. Focus on keeping that tight and the elbows pointing down and pointing them forward on the sticking point. Go straight down. Don't worry about your lower back because if your upper back is arched hard and you are looking forward with the elbows mostly pointing down then when you drop into the hole you could take a snap shot and it would look perfect because the back from the ass up should look like a straight line, not over arched.


Anyhow, I won't post anymore squat critiques in your thread, but I hope you don't take this the wrong way. You're doing excellent man. Keep up the good work.

 

[Andalite]

I don't want to come off as mr. nitpick every time I see your back squat, but I have to comment in hopes it will help your form.

Your descent looks good and everything looks good as you rise up until you are hitting the sticking point. At this point you really need to work on keeping the shoulder blades retracted tight and getting the chest up.

With the coaching I've been getting and having tested my max a couple weeks ago I definitely can see what happens if the upper back tightness is not maintained enough.

If your upper back is rounding over with 315 imagine what would happen with 400. Keeping the upper back arched is paramount. Before the national level and former 242lbs class champ helped me get my squat form back because of patella troubles I tested my squat max and even though I got the weight up I lost the upper back arch coming up like you did and I was lucky I didn't bomb out.

Get the upper back really tight. Focus on keeping that tight and the elbows pointing down and pointing them forward on the sticking point. Go straight down. Don't worry about your lower back because if your upper back is arched hard and you are looking forward with the elbows mostly pointing down then when you drop into the hole you could take a snap shot and it would look perfect because the back from the ass up should look like a straight line, not over arched.


Anyhow, I won't post anymore squat critiques in your thread, but I hope you don't take this the wrong way. You're doing excellent man. Keep up the good work.

Dont worry about it. I have no issues with you critiquing anything. I may not agree with you on everything but I definitely appreciate you taking the time out on this.

Also, you don't need to justify yourself with these big guys you get coached by

I agree with you: back needs to be tight. I'm gonna focus on this. I'm ironing out one tiny flaw at a time. 2 weeks ago I had a huge butt wink. This time there was hardly any. Next week I'll keep my upper back tight.

Thanks for the critique buddy

 

[Andalite]

PRESS TRAINING - Mesocycle 25 Week 1

This is last night's workout. I've worked out 4 days in a row and each workout has been hell. I am really looking forward to the next 3 days of rest I have. I will do some mobility drills on Thursday just to work on hip mobility but other than that there is nothing much planned.

Unilateral Overhead Press:
65 lbs x 5 reps
70 lbs x 5 reps
70 lbs x 5 reps
75 lbs x 2 reps
I am going to be alternating Unilateral Overhead Presses with Overhead Presses on a weekly basis.

BodyWeight Pull-ups:
13 + 10 + 10 + 9 = 42 reps
Decent. Gonna work on adding reps every week. I still want that 50 reps in 4 sets combo.

Facepulls:
75 lbs x15 reps x 2 sets

Cable WoodChops:
25 lbs x 15 reps
37.5 lbs x 15 reps
37.5 lbs x 15 reps
This was hard.

Video:

 

[the_alcatraz]

Good workout bro...looking solid!

 

[Andalite]

Good workout bro...looking solid!

Thanks, bro

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 25 Week 2

This is Saturday night's training. All of us except for Kanishk were there: Devraj, Bijoy, Me, Lorelli and even Kaizzad made an appearance!

Since I had made the amateur and silly mistake of training last week when I was sick, this was Week 1 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 lbs x 2 reps @ 91%
495 lbs x 1 rep @ 99%
495 lbs x 1 rep @ 99%
475 lbs x 1 rep @ 95%
475 lbs x 1 rep @ 95%
455 lbs x 1 rep @ 91%
Total Singles = 7
Average Weight = 472 lbs
Average Intensity = 94.4%
Difficult workout. I need to focus more next time. My set-up was meh coz I got lazy I guess......I was extremely nervous and anxious. I will do better next time.

Overhead Squats:
135 lbs x 3 reps
165 lbs x 2 reps
185 lbs x 1 rep
Awesome.

Banded Pull Throughs:
2 Whites + 1 Black x 13 reps x 3 sets

Russian Twists:
50 lbs x 10 reps x 4 sets

Video from Today's Session:



Last week's training recap for all Ground Up Strength members from India:

 

[ghettostudmuffin]

I liked the overhead squat. Keep it up and pretty soon you'll be busting out 225 on it. I

 

[Andalite]

I liked the overhead squat. Keep it up and pretty soon you'll be busting out 225 on it. I

hahahahahahhaha Mr. Diplomatic!!!!!!!

 

[Tblock1]

fantastic deadlifting in my opinion andalite! 495 for 2 singles is great work! Also good on the overhead squats 225 for reps would be pretty impressive, remember that video I posted of the guy doing almost 400 pounds for 3 reps?

 

[Andalite]

fantastic deadlifting in my opinion andalite! 495 for 2 singles is great work! Also good on the overhead squats 225 for reps would be pretty impressive, remember that video I posted of the guy doing almost 400 pounds for 3 reps?

Thanks Trevor. I remember that guy. I have all his vids and I am subscribed to his channel. He is a true BEAST! He did a 495 or something Overhead Squat too. All Technique and Brute Strength!!!!!

 

[Tblock1]

Thanks Trevor. I remember that guy. I have all his vids and I am subscribed to his channel. He is a true BEAST! He did a 495 or something Overhead Squat too. All Technique and Brute Strength!!!!!

YouTube - 190kg. Overhead Squat for a single (418lbs.)

Here's the video he did 418 for 1!!!!!!!!!!!!!!! The thing is I guarantee he could get more but his btn jerk held him back. His max is 418 on that too. I'll bet he could do 440+ if he had a different way of getting it overhead. BTW, I used to just take the embed code and put it in the youtube box but now that doesnt work for embeding videos? How do you embed them?

 

[Andalite]

YouTube - 190kg. Overhead Squat for a single (418lbs.)

Here's the video he did 418 for 1!!!!!!!!!!!!!!! The thing is I guarantee he could get more but his btn jerk held him back. His max is 418 on that too. I'll bet he could do 440+ if he had a different way of getting it overhead. BTW, I used to just take the embed code and put it in the youtube box but now that doesnt work for embeding videos? How do you embed them?

What a badass!!!!!

I just click on "Post Reply", delete the part of the youtube address prior to "=" and just leave the end numbers and then I highlight that, click on the youtube-ing function at the top and bingo: it's done

 

[Tblock1]

What a badass!!!!!

I just click on "Post Reply", delete the part of the youtube address prior to "=" and just leave the end numbers and then I highlight that, click on the youtube-ing function at the top and bingo: it's done

ahhh sweet thanks it's weird because the embed code from the video used to work now it doesn't? Oh well I embed that video in my last post that is some crazy stuff!

 

[ghettostudmuffin]

What's so interesting about that video is that he definitely looks like a very solid/strong guy, but walking around people would have no fucking clue he is that beastly strong simply because most uneducated(in the ways of the IRON)people don't know what to look for like powerful traps, lats, erectors, thick hips, big glutes/hams etc let alone know that people can be 3x stronger than they look simply based off how they train.

They think 6 pack and big biceps and pecs makes a powerful guy when nothing could be farther from the truth.

That is REALLY impressive strength and balance overhead squatting that kind of weight.

 

[Tblock1]

What's so interesting about that video is that he definitely looks like a very solid/strong guy, but walking around people would have no fucking clue he is that beastly strong simply because most uneducated(in the ways of the IRON)people don't know what to look for like powerful traps, lats, erectors, thick hips, big glutes/hams etc let alone know that people can be 3x stronger than they look simply based off how they train.

They think 6 pack and big biceps and pecs makes a powerful guy when nothing could be farther from the truth.

That is REALLY impressive strength and balance overhead squatting that kind of weight.

I agree especially on the 6 pack abs. Also bicpes in general mean curling strength but not much else. Still even then it's hard to tell who's strong......It's usually easier to tell who's not strong. If someone is like twig skinny there's almost no way they can have decent strength at compound lifts. But once they have some mass it gets hard to tell

 

[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

 

[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:

 

[ghettostudmuffin]

Great job. Keep up the quality lifting.

 

[Andalite]

Great job. Keep up the quality lifting.

thank you

 

[Tblock1]

well it seems like you still have been getting in quality workouts even with the new job so props to you

 

[Andalite]

well it seems like you still have been getting in quality workouts even with the new job so props to you

Oh hell yeah. You can do anything you want to do. You just got to want it bad enough!

Thanks for dropping by, Trevor. I haven't had any time to go through your journal.

Can you please update me on your life? How is your training going, bro?

 

[Tblock1]

It's going good I'm really enjoying the 5x5. I've been just enjoying my 1st semester at college, ROTC is AWESOME!!! All the guys in it are really cool. I'm at a sister school so to speak, so the actual program is at another school, but there's 5 freshman at my school who do it. I'm really enjoying db rows too, but the problem is they only go up to 100 so I'll be surpassing those easily soon. I do like high rep ones though so maybe I'll try to get up to 3x20x100. I'm feeling kind of weak on bench but I dpnt think I'll stall, deadlifts and squats and rows feel great though. I've been slacking on pullups but I want to get them up. My sponsor for rotc, a sophomore, has done his bw (200 or so) + 125 for a solid overhand rep, and over that for chinups. I dont know if I said it before but I got a 291 out of 300 on the first army physical fitness test, and I hope to get a 300 by november (the next test). I've been pt'ing mornings 3 days week for the army so that's been fun, the workouts have been fantastic and I get to lead one November 3rd

How's it been going for you? Don't let the long work hours get you down drive on stud!

 

[Andalite]

Thanks for replying, Trevor.

It sounds like you're having fun. That is wonderful

I'm still training inspite of working 12-16 hours a day.

 

[JDid23]

good shit lately andalite... good to see you moved up from the 120 rows too haha

 

[Andalite]

good shit lately andalite... good to see you moved up from the 120 rows too haha

Hahahhaa....Thanks for dropping by, Josh

I've been rowing 140 for a while now...last workout they felt too heavy though. This is GAY!!!!

 

[ghettostudmuffin]

Don't feel bad man, you're rowing heavier than I am "atm".

Right now I'm comfortable pulling the 115's in good form for around 5-6 reps. I pulled a 140 once, but I considered the rep kinda sucky as I had to pull back and up too much to get the weight up.

I've probably got you on weight by 20lbs so your rowing is going very nicely imo.

It's funny because you'll probably look back at that post a year from now when you can rep a 150db for 10+ reps and laugh.

 

[Andalite]

Don't feel bad man, you're rowing heavier than I am "atm".

Right now I'm comfortable pulling the 115's in good form for around 5-6 reps. I pulled a 140 once, but I considered the rep kinda sucky as I had to pull back and up too much to get the weight up.

I've probably got you on weight by 20lbs so your rowing is going very nicely imo.

It's funny because you'll probably look back at that post a year from now when you can rep a 150db for 10+ reps and laugh.

LOL...perhaps. My attitude towards rows is not to lift X amount. My plan is to spend a good 7-8 months playing with 140 and getting it down right - so well that I can pull it on any day of the week. I did this with 120 and it propelled me to 140. Plus, I won't be doing DB rows the entire time. I'm gonna switch them out next Mesocycle. But yeah, I hope to be stronger 1 year from now. I think 150x10+ would be pretty insane lol...